Recipe - Abstract Of Ornish Diet (Reference)

None

You can eat the following foods whenever you feel hungry until you are full
(but not until you are stuffed):

o Beans and legumes (lentils, kidney beans, peas, black beans, red Mexican
beans, split peas, soybeans, blackeyed peas, garbanzos, navy beans, and so
on)

o Fruits (apples, apricots, bananas, strawberries, cherries, blueberries,
oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew
melons, pineapples, tomatoes, etc.)

o Grains (corn, rice, oats, wheat, millet, barley, buckwheat, etc.)

o Vegetables (potatoes, zucchini, broccoli, carrots, lettuce, mushrooms,
eggplant, celery, asparagus, onions, sweet potatoes, spinach, etc.)

You can eat the following foods in moderation:

o Nonfat dairy products, including skim milk, nonfat yogurt, nonfat
cheeses, nonfat sour cream, and egg whites. [Equivalent of one cup of skim
milk per day from all sources.]

o Nonfat or very lowfat commercially available products, including Life
Choice frozen dinners, wholegrain breakfast cereals, Health Valley chili
(and many other Health Valley products), Kraft Free nonfat mayonnaise and
salad dressings, Guiltless Gourmet tortilla chips, Quaker Oats oatmeal,
Nabisco Fatfree crackers, Fleischmann's Egg Beaters, Pritikin soups, Light
n' Lively Free nonfat sour cream, HaagenDazs frozen yogurt bars,
Entenmann's fatfree desserts (watch out for sugar, though), and many
others. Many more fatfree products are on the way.

Here are the foods to avoid as much as possible:

o Meats (all kinds, including chicken and fish)

o Oils (all kinds) and oilcontaining products, including margarines and
most salad dressings

o Avocados

o Olives

o Nuts and seeds

o Highfat or "lowfat" dairy, including whole milk, yogurt, butter,
cheese, egg yolks, cream, and so on

o Sugar and simple sugar derivatives (honey, molasses, corn syrup, high
fructose syrup, and the like)

o Alcohol

o Any commercially available product with more than two grams of fat per
serving

The above was copied without permission from "Eat More, Weigh Less" by Dean
Ornish, M.D. ISBN 0060168382 copyright 1993 by Dean Ornish.

From: ed@rusty.Kronos.COM (Ed Baker). Fatfree Digest [Volume 9 Issue 36]
July 27, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using
MMCONV

File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip