MEATS, FISH    Choose lean meats. "Select" cut of beef, or at least the lowest fat cuts available. Try to cook beef thoroughly, pouring off excess fat, and when possible place on paper towels to absorb extra grease. Beef boiled in seasonings and then drained before adding to the meal gives flavor and low fat. White meat of turkey and chicken is lower in fat. Veal is usually good. One serving is meat is only 3 ounces - except for occasional treats, meat should only be a small part of the meal. Fresh or frozen fish should be packed in water, not oil, and frying adds lots of fat. Meats and fish are good broiled, or baked on a rack. Shellfish are okay (they’re high in non-dangerous cholesterol).

EGGS    Eggs contain approximately 7 grams of fat each. They can be eaten (guilt free), as long as the total fat grams are considered and calculated. They are relatively high in dietary cholesterol, but it’s the fat, not the dietary cholesterol that makes the most difference. Eggs are best eaten as a treat, not a daily part of the diet. Artificial eggs such as "Eggbeaters" are fine. Eat all the egg whites you want. It’s probably best to keep the total egg yolks down to 4-6 per week or less.

GRAINS    Carbohydrates of all kinds are the best food. Spaghetti, rice, noodles, corn, cereal, tofu, grits, and other grains are great - the problem is what you put on them. Avoid butter, too much oil, shortening, hard margarine, and lard. Try to use egg substitutes (and avoid sugar). Eat cereals with skim milk.

DAIRY    Except as a treat, always use skim milk, and skim milk products such as low fat cheeses and yogurt. Small amounts of dried grated cheese such as Parmesan and Romano are fine.

OILS/FATS    Olive oil has lots of calories, but is protective against heart disease. "Saturated" oils are bad - especially from meats and tropical oils such as palm oil and coconut oil. If margarine is to be used, use the soft form found in tubs, not the hard sticks. Corn, canola, safflower, soybean and sesame oils are fairly good.

VEGETABLES    With rare exception you can eat all you want. A green and/or yellow vegetable is recommended daily. Best cooking methods include boiled, steamed, or cooked with a small amount of "safe" oil. Fresh is great. Use a fat-free salad dressing on salads (beware of sugar content - use flavored vinegars).

FRUIT    Fruits are a great food (tomatoes are a fruit!). It is recommended that at least 1½ cups are eaten daily. Some daily citrus is recommended, although the safety of grapefruit is in question. (Beware: frozen or canned fruit with sugar or syrup is very high is sugar)

BEANS    Very healthy food, if not cooked in lard and other fats.

NUTS    Incredibly high in dangerous fats. Try to limit intake to 1 tablespoon daily. Almonds may not be as bad.

FLAVORINGS    Vinegar, spices, herbs, mustard, ketchup (beware - high in sugar), non-fat bouillon cubes, soy sauce, Worcestershire sauce, fat free flavorings.

TREATS    Gelatin, skim milk pudding, unbuttered popcorn, egg white souffles, water based sherbet, fat free ice milk or equivalent, chocolate without fat, fruit juices. (Sugars must be avoided for high triglyceride diets).

2/13/97