For Activity #9

For Allergy
Foods Emphasized

An Allergy Avoidance Diet emphasizes the consumption of a wide-range of so-called hypoallergenic foods. These
foods include lamb, pears, apples, rice, most vegetables, most beans and legumes (except peanuts) and the non-
gluten grains (for example, millet, quinoa, and amaranth).

Typically the only sweeteners allowed are maple syrup or brown rice syrup. Acceptable beverages include rice
milk, pear nectar, chamomile tea, and sparkling water (without any added sweeteners).

However, the foods that are included in an Allergy Avoidance Diet must be carefully selected for each individual,
so that all problematic foods are eliminated. See the Principles section above for more details.

Foods Avoided

Any food that is known, or suspected, to cause an adverse reaction is either completely eliminated from the diet,
or eaten on a rotation basis. Wheat, corn, cow's milk, eggs, dairy products, peanuts, and soy foods are among the
most common food allergens. Many people also react to artificial food additives, such as monosodium glutamate,
sulfites, and food colorings; foods containing these ingredients must be eliminated.

If you are simply trying to avoid wheat, dairy, or corn, you can include a wide variety of fruits and vegetables in
your Allergy Avoidance Diet. However, if you suspect that you are sensitive to amines and/or salicylates (see
Principles section above for more information), you must avoid all foods containing these naturally occurring
chemicals. Unfortunately these chemicals are widespred in many commonly eaten fruits and vegetables, as well as
many other foods. Examples of foods that contain salicylates and/are amines are tomatoes, broccoli, olives,
spinach, mushrooms, avocado, all dried fruit, smoked meats, canned fish, hard cheeses, soy sauce, miso, chocolate,
cocoa, beer, cola drinks, vinegars, and yeast extract.

When following an Elimination or Rotation diet, be aware that many processed foods contain at least one of the
most common food allergens. Milk, soy, wheat, peanuts, and eggs are staples in the food industry, and often
appear in foods as "natural flavors," which means that the food label may not list the ingredient.

Additional Information about Allergy-Related Meal Planning

If you decide to experiment with some of the allergy avoidance methods listed above, you will discover that some
allergy-related meal planning is really quite simple. If you decide, for example, that wheat is a food you want to
avoid, you automatically know that wheat bread is off your grocery list.
But when it comes to highly processed foods, or sauces and condiments, you will find that allergy avoidance
becomes more difficult, because wheat is not always so easy to spot. Soy sauce, for example, often contains wheat
as a key ingredient. So do teriyaki sauce and food starch.
Because the recipes on our website are prepared from minimally processed whole foods, you'll find very few
"hidden ingredients" when meal planning from our recipes - regardless of whether you are planning for wheat-
free, soy-free, or other allergy-avoidance meals. But when you venture out into the grocery store and are selecting
from highly processed foods, hidden ingredients are common.

If you decide to try allergy-related meal planning in any of the following five areas, you may find the information
below helpful in selecting foods for yourself or your family.

Dairy-free meal planning

Wheat-free meal planning
Egg-free meal planning
1
Soy-free meal planning
Yeast-free meal planning

Foods Allowed and Not Allowed

 Cereal (allowed)  Pure frozen apple juice

 Rice-rice puffs only  Pure pineapple juice
 Oats-oatmeal made with honey  Beverages (not allowed)
 Barley  Milk or any type of dairy drink with casein or
 Cereal (not allowed) whey
 Food containing wheat flour (most cakes,  Fruit beverages except those in (allowed) list
cookies, bread, baked goods?  Kool Aid
 Corn  Coffee creamer (any type)
 Cereal mixtures (granola)  Soda pop
 Fruits (allowed)  Snacks (allowed)
 Any fresh fruit, except citrus  Potato Chips (no additives)
 Any canned fruit (in their own juice and  Ry-Krisp crackers and pure honey
without artificial color, sugar, or  Raisins (unsulfured, from health food store)
preservatives)  Snacks ( not allowed)
 Fruits (not allowed)  Corn Chips
 Fresh, frozen or canned citrus (orange,  Chocolate or anything with cocoa
lemon, lime, grapefruit)  Hard candy
 Vegetables (allowed)  Ice cream or sherbet
 Most fresh vegetables except forbidden fresh  Miscellaneous (allowed)
vegetables  Pure honey
 French fries (homemade)  Homemade vinegar and oil dressing (pure
 Potatoes virgin olive oil preferred)
 Vegetables (not allowed)  Sea Salt
 Fresh, frozen, or canned corn, peas, mixed  Pepper (pure pepper with no additives, like
vegetables crushed peanut shells)
 Meats (allowed)  Homemade soup
 Chicken or turkey (nonbasted or breaded)  Miscellaneous ( not allowed)
 Louis Rich ground turkey  Sugar, fructose, dextrose, Aspartame
 Veal or beef  Bread, cake, cookies, except from special
 Pork recipes
 Lamb  Eggs
 Fish, tuna  Jelly or jam
 Meat (not allowed)  Jell-O
 Luncheon meats, wieners, Bacon  Margarine or diet spreads (unless no dyes or
 Artificially colored meat or hamburger corn)
 Ham  Sorbitol (corn)
 Dyed salmon, lobster  Peanut butter, peanuts
 Breaded meats  Cheese
 Meats with stuffing  Dyed (colored) vitamins, mouthwash,
 Beverages (allowed) toothpaste, cough syrups, etc.
 Water  Colored pills or liquid medicines (CONSULT
 Single herb or other plain tea with honey PHYSICIAN FIRST)
 Pure grape juice, bottled

For Tuberculosis

2
Tip for Heart Disease Patients
Heart disease patients should avoid extremely hot and cold showers or sauna baths after exercise as they increase
the workload on heart.
Heart Patients avoid exercising outdoors
Heart patients should avoid exercising outdoors when it is too cold, hot, or humid as it can cause early fatigue and
precipitate chest pain.
Healthy Diet
Add a handful of almonds, hazelnuts or walnut to your daily diet.
Avoid Restricting Diets
Avoid restrictive diets. Frequent dieting, fasting, binging and purging imbalance your electrolyte levels, causing
weakening of the heart muscle and damage to the heart.
A heart healthy diet
Non vegetarian foods and dairy products that contain saturated fat should be consumed judiciously for a heart
healthy diet.
Drugs Indicated
Lithium Carbonate
Lithium carbonate is indicated in the treatment of manic episodes of manic-depressive illness. Maintenance
therapy prevents or diminishes the intensity of subsequent episodes in those manic-depressive patients with a
history of mania. Typical symptoms of mania include pressure of speech, motor hyperactivity, reduced need for
sleep, flight of ideas, grandiosity, elation, poor judgment, aggressiveness, and possibly hostility. When given to a
patient experiencing a manic episode, lithium carbonate may produce a normalization of symptomatology within
1 to 3 weeks
Fenofibrate
Adjunct to diet to treat Types IV and V hyperlipidemia in adults who are at risk of pancreatitis and who do not
respond to diet alone
Gemofibrozil
Hypertriglyceridemia (type IV and type V hyperlipidemia) unresponsive to dietary control or in clients who are at
risk of pancreatitis and abdominal pain. (Response variable; discontinue if significant improvement not observed
within 3 months.) Reduce risk of coronary heart disease in clients with type IIb hyperlipidemia who have not
responded to diet, weight loss, exercise, and other drug therapy
Loratadine
Loratadine is indicated for the relief of nasal and non-nasal symptoms of seasonal allergic rhinitis and for the
treatment of idiopathic chronic urticaria in patients 6 years of age or older
Gliclazide
NIDDM which cannot be controlled by diet alone, NIDDM accompanied with obesity or /and vascular
complication.

A poor diet with an improper life style raises the risk of tuberculosis. Use of tobacco, loss of sleep, sedentary
activity, cold exposure, alcohol abuse and excessive work are the typical; causes of tuberculosis. Calcium is helpful
in treatment. Milk is a good mode of treatment and is at times, exclusively supplied. A milk diet succeeds a liquid
diet. A glass of milk is provided, once in two hours. This is followed by one and a half glass on the second day,
every one hour. Fruits such as orange, pine apple, gooseberry, banana and custard apple prove beneficial. They
help in diluting the mucus and act as an expectorant. They also prevent further infection. Vegetables include the
usage of bottle gourd, mint and drumstick leaves.

Caffeinated beverages, canned and tinned foods, white bread, refined sugar, puddings, pies, refined cereals,
sauces, condiments and pickles are not recommended for tuberculosis.  A vegetarian diet pattern is preferred, as
non vegetarian foods are difficult to digest. A diet rich in vegetables and fresh fruits are helpful. Whole grains and
low fat dairy products are useful.
3
Allowed
 Eggs, raw, in milk  Broiled chicken
 Egg flip  Creamed chicken
 Eggnog  Chicken timbale
 Beaten white of egg on orange juice, on grape  Boiled rice
juice or fresh apple juice Hard-boiled yolk of  Carefully-boiled hominy
egg on cream toast Hard-boiled egg grated  Fresh peas pressed through a sieve Lima
over creamed chicken Ceylon chicken Plain beans with cocoanut sauce Lettuce heart
milk with cocoanut cream Olive oil
 Milk and barley water Milk and rice water  Carefully-cooked spinach Cocoa Chocolate
Junket cream Koumys Leban Matzoon Alkathrepta Racahout Puree of dried peas,
Zoolak beans and lentils A few ground oily nuts (not
 Meiggs' Food Eskay's Food Whole wheat with meals) Fresh ripe fruits
bread Graham bread Toasted pilot bread Not Allowed
Crisp rolls Baked potato Broiled steak All bulk foods
Panned steak Coarse vegetables
 Hamburg steak Pork; veal; duck; goose
 Smothered meat All Acid Foods
 Broiled chops sorrel, rhubarb, lemons, limes, pickles Pears
 Roasted lamb or mutton Bananas, unless well cooked
 Roasted beef Strong tea
 Sweetbreads Pastry; sweets in general
 Tripe All fried foods
Hot breads; white bread

Diabetes
If you've never attempted to eat a healthy, well-balanced diet before your diabetes diagnosis, it can be difficult to
know where to get started. Try these tips from the American Dietetic Association:

 Eat more starches such as bread, cereal, and starchy vegetables. Aim for six servings a day or more. For
example, have cold cereal with nonfat milk or a bagel with a teaspoon of jelly for breakfast. Another
starch-adding strategy is to add cooked black beans, corn or garbanzo beans to salads or casseroles.
 Eat five fruits and vegetables every day. Have a piece of fruit or two as a snack, or add vegetables to
chili, stir-fried dishes or stews. You can also pack raw vegetables for lunch or snacks.
 Eat sugars and sweets in moderation. Include your favorite sweets in your diet once or twice a week at
most. Split a dessert to satisfy your sweet tooth while reducing the sugar, fat and calories.

Soluble fibers are found mainly in fruits, vegetables and some seeds, and are especially good for people with
diabetes because they help to slow down or reduce the absorption of glucose from the intestines. Legumes, such
as cooked kidney beans, are among the highest soluble fiber foods. Other fiber-containing foods, such as carrots,
also have a positive effect on blood sugar levels. Insoluble fibers, found in bran, whole grains and nuts, act as
intestinal scrubbers by cleaning out the lower gastrointestinal tract.

A Healthier Weight and Lifestyle

Reaching and maintaining a healthy weight is important for everyone with diabetes. Weight control is extremely
important in treating type 2 diabetes because extra body fat makes it difficult for people with type 2 diabetes to
make and use their own insulin. If you are overweight, losing just 10 to 20 pounds may improve your blood sugar
control so much that you can stop taking or reduce your medication.

If you smoke and have been diagnosed with diabetes, your doctor will recommend that you quit because smoking
makes problems caused by diabetes worse. People with diabetes can experience blood flow problems in the legs
4
and feet, which can sometimes lead to amputation. Smoking can decrease blood flow even more. Smoking can also
worsen sexual impotence in men, cause high levels of LDL cholesterol (the bad type of cholesterol), and can raise
the risk of heart attack and stroke. If you have diabetes and you smoke, you need to quit.

Although alcohol in small amounts can be fit into your meal plan if your blood sugar is under good control,
drinking alcohol on an empty stomach can cause low blood sugar. Alcohol can contribute to complications of
diabetes, so ask your doctor how much alcohol can be included in your meal plan and then stick to it.

Moderating Sugar, Fat and Carbohydrates

If you've been diagnosed with diabetes, you may have a lot of lifestyle changes to make. Does that mean you have
to give up sugar, fat and carbohydrates forever?

The body breaks down different types of foods at different rates. Carbohydrates (be it potato or table sugar)
typically take from five minutes to three hours to digest, whereas protein takes three to six hours and fat can take
eight or more hours. That's why different foods have different effects on blood sugar, such as why ice cream
(higher in fat) raises blood sugar levels more slowly than potatoes. But people with diabetes don’t always have to
forgo desserts and sweets. They just have to be sure not to eat moderate amounts more than once or twice a
week.

To control carbohydrates, try a technique called carbohydrate counting. Carbohydrate counting means counting
the total number of grams of carbohydrate you should eat at a meal or planned snack time based on your
medication and exercise habits. Then you can choose how to meet those carbohydrate needs. You'll probably use a
carbohydrate counting book, which you can get at a supermarket or bookstore. If you want to learn how to count
carbohydrates accurately, make an appointment with a dietitian or a diabetes educator.

Because people with diabetes are at higher risk for heart problems, it's often recommended that they limit fat
below 30 percent of total daily calories by eating less overall fat and less saturated fat. They also need to watch
cholesterol, choose smaller portions of lean meats, poultry and fish, and low or non-fat dairy products. Because
high-protein diets such as the Atkins diets are high in fat, they are not usually recommended for people with
diabetes.

Remember that it will take a while to learn how to adjust to the changes in your diet and lifestyle after a diabetes
diagnosis. With practice and help, you can have a satisfying diet and keep your blood sugar under control, too.

Not Allowed
Sugar Mithai (Sweets) Soft drinks
Jaggery (Gur) Pastries Candy
Honey Cakes Sweet Chutney
Glucose Ice Cream Beer
Sweets Jams Sweet Wines
Oily Pickles Jelly
Sherbets Marmalade

Allowed
 Grains and foods made from them: wheat, rye, barley, corn, rice, bread, pasta, pastry, cakes, biscuits, pies,
tarts, breakfast cereals, et cetera.
 Starchy vegetables: potatoes and parsnips in particular; and go easy with beet, carrots, peas, beans, et
cetera and packets of mixed vegetables which might contain them
 Beans with the exception of runner beans
 Milk (except in small quantities)
 Sweetened, fruit and low-fat yogurts
 Cottage cheese (except in small amounts)

5
  Beware of commercially packaged foods such as TV dinners, "lean" or "light" in particular, and fast foods,
snack foods and "health foods".
 Fruit juices, as these are much higher in carbs than fresh fruit. (If you like fruit juices as a drink, dilute
about 1 part fruit juice with 2-4 parts water.)
 All meat – lamb, beef, pork, bacon, etc
 include the organ meats: liver, kidneys, heart, as these contain the widest range of the vitamins and
minerals your body needs (weight for weight, liver has 4 times as much Vitamin C as apples and pears, for
example);
 All poultry: chicken (with the skin on), goose, duck, turkey, etc. But be aware that turkey is very low in fat,
so fat needs to be added.
 Continental sausage (beware of British sausage which usually has a high cereal content.)
 All animal and meat fats – without restriction – never cut the fat off meat.
 Fish and seafood of all types
 Eggs (no limit, but avoid "omega-3 eggs" as these have been artificially fed which upsets the natural fatty
acid profile)
 All cheeses (except cottage cheese as this has a high carb content and very little fat)
 butter and cream (put butter on cooked veges instead of gravy; use cream in hot drinks in place of milk)
 Plain, natural full-fat yogurt
 Vegetables and fruits as allowed by carb content. (See tables below)
 Condiments: pepper, salt, mustard, herbs and spices

Arthritis
Seven guidelines for a healthy diet
A good diet is important for everyone, but it is especially helpful for people with arthritis. Experts in diet
recommend seven basic guidelines for a balanced, healthy diet.

1. Eat a variety of foods

2. Maintain ideal weight
3. Avoid too much fat and cholesterol
4. Avoid too much sugar
5. Eat foods with enough starch and fiber
6. Avoid too much sodium
7. Drink alcohol in moderation

You can use these guidelines in planning meals every day. A doctor, nutritionist, or other health care professional
can help you tailor these guidelines for yourself, for instance, by determining your ideal weight, or teaching you
how you can eat more fiber.

Variety
A good diet includes some choices from each of five different groups of foods:

 Breads and cereals

 Fruits
 Vegetables
 Poultry, fish, lean meats, or dried beans
 Low-fat milk, cheese, yogurt

Eating a variety of foods gives you the nutrients your body needs. Nutrients are substances in food that help the
body grow and function.
Arthritis can make it harder to get variety in your diet. Fatigue and pain can lower your appetite. Swollen joints
and loss of movement may lead you to avoid foods, such as vegetables, that need more time or effort to prepare
and cook. Certain kinds of arthritis and some medications can also affect how well your body uses what you eat.

6
Not Allowed
Potatoes Berries Grain Soft drinks Clementines
Tomatoes Cantaloupe Oats Coffee Grapefruit
Eggplants Potatoes Milk Oranges
Peppers Wheat Cheese Lemons
Nuts Barley Yogurt Tangerines

Allowed
A healthy diet is important for everyone. The foods you eat can affect arthritis. Evidence shows that excessive
weight and your diet may influence symptoms of certain types of arthritis and related conditions. Research has
shown a connection between food, nutritional supplements, and different forms of arthritis, such as Rheumatoid
arthritis, Osteoarthritis, and Gout.

A list of foods that may relieve general arthritis symptoms include:

Fruits (Those that are high in Vitamin C)

 Strawberries
 Cantaloupe
 Kiwi Fruit
 Papaya
 Peaches
 Apples
 Mango

Vegetables (High in Vitamin A (beta-carotene) and Vitamin C)

 Collards
 Spinach
 Squash
 Brussels Sprouts
 Sweet Potatoes
 Bell Pepper
 Broccoli

Fish (Rich in Omega-3 essential fatty acids & high in Vitamin E)

 Salmon  Herring
 Mackerel  Tuna
 Sardines  Trout

Unsalted Nuts and Seeds (Also high in Omega-3 essential fatty acids & high in Vitamin E)

 Walnuts  Sunflower seeds

 Brazil nuts  Linseeds
 Almonds  Pumpkin seeds

Pulses and Grains

 All lentils  Brown rice

 Chick Peas  Whole wheat bread

Anti-Inflammatory Foods

 Turmeric  Garlic
 Ginger  Apples

7
If suffering from gout, avoid foods high in purines and high proteins such as beans and meats. In general avoid red
meats, tomatoes, tea, coffee, dairy products, fried foods, chocolate, preservatives and additives. Medical Literature
contains and many documented cases indicate how diet modification can improve inflammatory arthritis. Try
altering your diet and see if you notice improvement.

Peptic Ulcer
Peptic Ulcer Diet: Points To Remember

 Eat 5 to 6 small meals a day instead of 3 larger meals. It is important that you avoid overeating. Frequent,
smaller meals will be more comfortable and easier on the stomach than two or three large meals a day.
 Eat a diet rich in fiber, especially from fruits and vegetables
 Rest and relax a few minutes before and after each meal, as well as remaining relaxed during meals.
 Eat slowly and chew you food well
 Avoid eating within 3 hours before bedtime
 Eat foods that are low fat
 Avoid foods that are fried
 Avoid foods that are spicy
 Cut down on the following foods:
o Coffee
o Decaffeinated coffee
o Tea
o Cola drinks
o Carbonated beverages
o Citrus fruits
o Tomato-based products
o Chocolate
 Avoid alcohol
 Quit smoking

Allowed

Breads and Grains Vegetable

Whole-grain or enriched, seedless breads and grains:  Fresh

 Frozen
o Breads  Canned
o Bagels
o Tortillas Fruit
o English muffins
o Hamburger and hot dog buns  Fresh
o Dinner rolls  Frozen
o Pita bread  Canned
o Cereals  Fruit juice as tolerated
 Enriched rice
 Enriched barley Milk and Dairy Products
 Enriched noodles, spaghetti, macaroni, and
other pastas  Low fat and non-fat milk and milk products
 French toast, muffins, pancakes, and waffles  Cheese with less than 5 grams of fat per
made with low-fat ingredients ounce
 Low fat crackers  Plain mild cheeses
 Low-fat and nonfat yogurt
 Low-fat cottage cheese
8
Meat and Meat Substitutes  Sugar
 Syrup
 All lean meat:  Honey
o Beef  Jelly
o Pork  Seedless jam
o Lamb
o Veal Snacks (use sparingly)
o Poultry (without the skin)
 All fresh, frozen, or canned fish packed in  Hard candies
water  Marshmallows
 Crisp bacon  Sherbet
 Lean ham  Fruit ice
 Eggs  Gelatin
 Smooth peanut butter and nut butters  Angel food cake
 Soybean curd (tofu) and other meat  Graham crackers
substitutes  Pretzels (soft or hard)
 Dry beans and peas prepared without fat  Rice cakes
 Soups
 Mildly seasoned meat stock or cream soups Misc.

Fats (use sparingly)  Salt

 Pepper
 Non-fat or low-fat dressings and mayonnaise  Mild flavorings
 Non-fat or low fat salad dressings  Most herbs
 Mildly flavored gravies and sauces  Ketchup, mustard and vinegar in moderation
 Light or low-fat margarine  All beverages as tolerated

Not Allowed

Breads and Grains  Cabbage

 Onions
 Breads and cereals prepared with high-fat  Cauliflower
ingredients:  Cucumber
o Croissants  Green peppers
o Biscuits  Rutabagas
o Granola-type cereals  Turnips
 Bread or bread products with nuts or dried  Sauerkraut
fruit  Vegetables prepared with added fat
 Seeds in or on breads, and crackers  Tomatoes and tomato products
 Bran cereals
 Wild rice Fruit
 High fat snack crackers
 Lemons
Vegetable  Grapefruit
 Oranges
 Raw vegetables  Pineapples
 Corn  Tangerines
 Broccoli  Citrus juices such as orange, pineapple and
 Brussels sprouts grapefruit juice

9
  Berries and figs  High-fat snacks:
o Chips
o Fried potatoes
o Buttered popcorn
Milk and Dairy Products  Cakes
 Cookies
 Whole milk  Pies
 Chocolate milk  Pastries
 Buttermilk made with whole milk  Doughnuts
 Evaporated whole milk  Coconut
 Cream  Chocolate
 Strong flavored cheeses  Creamed candy
 All sweets and desserts containing nuts,
Meat and Meat Substitutes coconut or fruit

 Highly seasoned meats Misc.

o Corned beef
o Luncheon meats  Carbonated beverages
o Frankfurters and other sausages  Coffee (regular or decaffeinated)
 Highly seasoned poultry  Caffeine-containing beverages
 Highly seasoned fish o Coffee
o Sardines o Tea
o Anchovies o Colas
 Fried meats o Orange soda
 Fried poultry o Dr. Pepper
 Fried fish  Alcoholic beverages
 Fatty meat  Strongly flavored seasonings and condiments
 Dry beans and peas prepared with fat o Garlic
 Chunky peanut butter o Barbecue sauce
 Nuts o Chili sauce
 Seeds (such as sunflower seeds) o Chili pepper
o Chili powder
Fats o Horseradish
o Black pepper
 Gravies  Highly spiced foods
 Cream soups  Pickles
 Highly seasoned salad dressings  Nicotine
 Aspirin and aspirin-containing medicines
Snacks  NSAIDs

Gallstones

GALLSTONE DIET: For gallstone treatment /prevention.

GALLBLADDER DIET: For any gallbladder disease.
Also use this diet after gallbladder surgery and for any gallbladder problem.
ALLERGY DIET: For weight loss, gallstones, gallbladder disease, joint pains, hashimotos, low energy, lack of focus
and brain fog, achey and slow starter in the morning.

10
Note: If you are in severe gallbladder pain, and especially if you also have a fever, consult your doctor
immediately. If there is no fever and the pain is mild, or if many foods cause distress or discomfort, use the green
soup and beet recipe until you order your gallbladder starter kit or gallbladder attack kit. Only after the
discomfort has gone would you be eating a variety of foods.

This is not a bible. Everyone reacts differently. This is a list compiled from both research and experience -- from
what you, my readers or in-house patients, have told me. It is a place from which to start but the most important
thing to do is to listen to your own body.

Do not avoid all fats unless you are in attack or close to attack mode. Even then, a small amount of the flax oil
in the beet recipe can be helpful. Fat-free and low-fat diets can be a cause for gallbladder problems as well as too
much of the wrong fats. The body needs fats. Use omega 3 oils like flax or hemp. These are both delicious on
salads. Cold-pressed, extra-virgin olive oil is also recommended. Use with vinegar or fresh lemon juice.

Foods that Cause Gallstones

A diet, high in animal fats and low in fiber, prevents the absorption of bile acids by the liver, causing the formation
of gallstones. Therefore, people suffering from gallstones should strictly avoid all animal fats and dairy products.
Since obesity is one of the main causes of gallstones, excluding the fatty foods from diet is beneficial for
maintaining a healthy body weight and preventing the gallstones. People with gallstones should stay away from a
sugar-rich diet and the foods that are rich in starch such as rice, white breads, cereals, etc. Following is the list of
foods that should be avoided in order to prevent gallstones:

 All animal fats such as beef, pork, butter and lard.

 Dairy products such as whole milk, soft and hard types of cheese.
 Hydrogenated oils and fats such as mayonnaise and margarine.
 Refined carbohydrates such as rich cakes and pastries, white bread, beans, corn and nuts.
 Deep-fried foods such as chips.
 Stimulants such as black tea, coffee (stimulates gallbladder contraction, causing a gallbladder attack),
alcohol, especially cocktails and hard liquors.
 Carbonated beverages such as colas and sodas.
 Artificial additives, sweeteners, colorings and preservatives.
 Certain vegetables such as cabbages, cauliflowers and legumes.
 Fruits such as oranges and grapefruit.
 Eggs should be avoided as they contain high amounts of cholesterol.
 Foods rich in sugar such as chocolates, candies, ice creams, desserts and sweets.

All these foods act as a triggering factor for the formation of gallstones and hence, they should be avoided to
prevent a gallbladder attack. Besides this, you need to avoid sedentary lifestyle, drastic weight reduction
therapies and mental stress.

Foods to Avoid Gallstones

Having a low fat and high-fiber diet is a key to prevent gallbladder stones. Since obesity is one of the risk factors
for gallstones, such a diet will help to reduce excess body weight. Avoiding animal fats and having a vegetarian
diet is the best way to minimize the possibility of gallstones. Studies reveal that vegetarians are at a lower risk of
developing gallstones. The vegetarian diet is often low in cholesterol and calories; hence, vegetarians generally
don’t have to face the problem of obesity, thus reducing the risk of gallstones. Having foods rich in fiber play a
crucial role in preventing gallstones. Vegetables and fruits are rich in water-soluble fibers. Hence, people suffering
from gallstones should eat fresh vegetables such as broccoli, spinach greens, mustard greens, horseradish, radish,
celery, carrots, beets, garlic, leafy green vegetables such as kale, Swiss chard as well as fruits such as lemons,
apples, watermelon and water chestnuts. They can have meats such as turkey, fresh fish and chicken, which are
low in cholesterol.
11
Gallbladder diet includes soybean products such as tofu, which are the excellent alternative protein sources to
milk and meat. It also includes lentils, beans and whole grains. The gallstone diet should be rich in plenty of salads
and sprouts. People with gallstones should have the foods containing unsaturated fatty acids such as olive oil, nut
and seed oils such as walnut oil or flax seed oil. Poly-unsaturated fatty acids such as omega-3 and omega-6 fatty
acids are advantageous for gallbladder. Diet rich in calcium, potassium, magnesium and other minerals is
recommended for people with gallstones. It helps keep the body alkaline. Here is a list of recommended foods for
gallstones:

 Steamed vegetables, baked potatoes, long and short grain brown rice.
 Broiled fish
 Fresh vegetables and fruits as well as juices.
 Apple butter instead of jam.
 Yogurt, low-fat Kefir and cottage cheese.
 Soaked and sprouted grains.

In addition to gallstone diet, you should drink plenty of water and other fluids. Regular exercises are also
important to reduce obesity and maintain normal weight.

Diarrhea
Diet For Diarrhea
The typical dietary treatment plan for diarrhea and gastroenteritis is (1) replenishment of lost fluids and calories,
followed by (2) a relatively bland diet (eg. BRAT diet). Naturally, not all symptoms of diarrhea and gastroenteritis
will respond in the same way to this basic diet plan, and medical assistance may be necessary, especially for small
children. However, in many cases, this dietary approach should help the patient recover reasonably quickly.

Replacement of Lost Fluids

The key aspect of home management of diarrhea and gastroenteritis is the need to administer increased
volumes of appropriate fluids. Such fluid intake helps to regulate electrolyte imbalance, and prevent further
fluid losses, vital to prevent dehydration which is a serious condition in babies and young children. When
diarrhea starts, a commercially available oral-rehydration solution can be given at home. These ORS products
are available at the supermarket or pharmacy and you do not need a prescription.
[Alternatively, make your own rehydration preparation by adding 1 tsp salt and 8 tsp sugar to 1 liter of boiled
water. Drink about 1 liter of this mixture every 2 hours.]
Also acceptable are food-based fluids (e.g., cereals or gruels) or other plain fluids. Dehydration is the most
serious direct effect of diarrhea, but nutritional complications may occur when nutritional management is not
appropriate. So an appropriate diet should be administered as quickly as circumstances permit - typically after
about 24 hours.

Bland Diet For Diarrhea

One option is the BRAT diet (bananas, rice, applesauce and toast) which is a traditional short-term diet plan used
to manage diarrhea and gastroenteritis, after about 24 hours has passed when vomiting has stopped. BRAT-type
foods provide a combination of bland, low dietary fiber foods which provide energy without gastric
irritation. Bananas contain potassium, to control the body's fluid balance, boiled rice and toast provide low-fiber
carbohydrate that doesn't irritate the bowel. Applesauce supposedly cleanses the digestive system. Keep your
child's diet bland until such time the diarrhea is better.

Infants With Diarrhea

Breast-fed infants may continue nursing on demand. In the case of bottle-fed infants, regular lactose-free, or
lactose-reduced formulas should be administered immediately upon rehydration in amounts sufficient to satisfy
energy and nutrient requirements. If lactose intolerance occurs, appropriate therapy includes temporary
reduction or removal of lactose from the diet.
Older Children With Diarrhea
12
Older children who are accustomed to receiving semi-solid or solid foods may continue to eat their usual diet
foods during diarrhea, so long as these are bland. Cereal-milk and cereal-legume diets are fine. Other
recommended foods include starches (e.g., rice, potatoes, noodles, crackers, and bananas), cereals (eg. rice, wheat,
and oat cereals), soup, yogurt, and cooked vegetables or fruits.

Diarrhea Diet: Foods to Avoid

Foods to be avoided in the aftermath of diarrhea include foods high in simple sugars, which may worsen the
diarrhea by osmotic effects. For example, soft drinks, undiluted apple juice, Jell-O, and presweetened cereals
should be avoided. Also, fried or fatty foods may not be tolerated because of their tendency to delay stomach
emptying. Lastly, avoid spicy as well as high-fiber foods. Generally speaking, maintain a bland diet until symptoms
of diarrhea or gastroenteritis have passed.

Allowed
1. Bananas 4. White Toast and Crackers 8. Tea
2. White Rice and Mashed 5. Yogurt Peppermint Tea
Potatoes 6. Steamed Chicken Chamomile Tea
3. Applesauce 7. Blueberries

Not Allowed
1. Fatty Foods  Cauliflower
2. Dairy Products  Onions
 Butter  Peas
 Cheese 5. Alcohol, Caffeine and Carbonated Beverages
 Ice cream 6. Unsafe Foods
 Milk  Wash your hands thoroughly before
3. Sugar-free Foods preparing or eating any food.
 Diet soda  Thoroughly wash all raw fruits and
 Sugar-free candy vegetables.
 Sugar-free gum  Clean food preparation surfaces with hot
 Sugar substitute packets for coffee and tea soapy water before and after use.
4. Gas-Producing Foods  Cook all foods to an internal temperature of
 Beans 160 F.
 Broccoli  Refrigerate or freeze leftovers immediately
 Cabbage after eating.

Hepatitis
For the liver, keep it simple. An example of what not to have for dinner would be rich casseroles with meat and oil,
lots of different vegetables and chopped nuts, topped off with a sweet dessert like cake. Optimum for the liver is a
simple meal of steamed vegetables and rice - even white rice can be used because it is simple to digest and cooling
for the liver. Whole grains, such as millet, buckwheat, rice, quinoa, and amaranth are also beneficial. Bread is okay,
preferably whole grain.

Eat according to the seasons. When the weather is cold, eat warmer, cooked foods. Alaskans, for example, need
meat and fat in their diets while South Americans need cooling fruits and vegetables. It is also important to tailor
the diet to the type of work you do. Doing hard physical labor requires stronger, heavier foods than does sitting at
a computer. People generally grow up eating the diet they get from their parents. Sometimes, this diet is
influenced by advertising, such as "Milk does a body good." Milk is not good for everybody. Its benefits depend on
genetic heritage, digestive capacity, and the type of work done. Sometimes people just follow their parents' diet
without really examining it until they get older, start feeling aches and pains, and realize that their diet may not
necessarily be right for them. The ensuing years are a time of self-discovery and figuring out one's optimum diet,
based on individual needs, climate, and type of work done.
13
  Squashes
 Whole grains
 Legumes, including tofu, tempeh, and soups
with aduki and mung beans
Allowed  Fish, organic chicken, and turkey
 Plenty of fresh water; add juice of half a
 Steamed green vegetables lemon to a quart of distilled water
 Fresh vegetable juices  Fresh fruit in season, one to three pieces a
day, depending on season and climate

Not Allowed

 Alcoholic beverages of any kind

 Hot foods such as chili peppers and onion; use only moderate amounts of garlic. Ginger is the preferred
spice because it has a protective effect on the liver.
 Pain-relieving drugs such as asprin and products containing acetaminophen. Many are toxic to the liver.
 Most pharmaceutical drugs, especially anti-inflammatories and antibiotics. Check the Physician's Desk
Reference, available in a home edition and at most libraries, if you are uncertain about the potential
toxicity to the liver
 Fried greasy foods; they are often difficult for the liver to handle
 Stimulants like coffee, black tea, or ephedra (ma huang) products; they increase body metabolism and act
as a central nervous-system stimulants, increasing body heat
 Refined sugar products such as cakes, cookies, candy, and ice cream; or foods with white sugar, honey, and
maple syrup. Refined sugar suppresses the immune system, stimulates metabolism, and increases heat in
the body. Depend on fresh fruit in season for natural sweets.

Nutritional Supplements to Add

 Antioxidants such as milk thistle, vitamin E (400 to 800 lU/day), vitamin C (1 to 3 grams per day), grape-
seed extract (150 to 200 mg/day)
 Essential fatty acids. Be sure there are enough in your diet. Use one or two teaspoons of organic flax seed
oil a day on salads or steamed vegetables, or take capsules.
 B vitamins are important for liver health. Take a B-vitamin complex supplement that contains thiamine,
choline, riboflavin, and niacin.

Overweight and Obesity

Dietary therapy involves instruction on how to adjust a diet to reduce the number of calories eaten. Reducing
calories moderately is essential to achieve a slow but steady weight loss, which is also important for maintenance
of weight loss. Strategies of dietary therapy include teaching about calorie content of different foods, food
composition (fats, carbohydrates, and proteins), reading nutrition labels, types of foods to buy, and how to
prepare foods. Some diets for weight loss include low-calorie, very-low calorie, and low-fat.

For many people it may be beneficial to reduce their calorie intake by eating less and eating more healthily. It is
not necessary to crash diet. This usually ends up with the person concerned either getting weaker or giving up
completely in desperation. This in turn can lead to a yo-yoing effect of the weight loss - weight gain cycle. Cut
down on fatty foods and eat more bread, fruit and vegetables.

Two main types of dietary therapy are a low calorie diet (800-1500 kcal daily), and a very low calorie diet (less
than 800 kcal of energy daily), which usually consists of a protein-enriched liquid. Energy consumption must be
reduced. High calorie/low volume foods should be avoided and replaced with an increase in complex
carbohydrates (such as whole grain foods) and an increase in fruit and vegetables. A reduced fat intake is also an
important element of a balanced healthy diet.

14
Very low calorie diets are not advisable in children and they are not effective. Eating 300 to 500 calories less per
day, may lead to losing between one and two pounds per week. This is a realistic weight loss. It may seem slow,
but would add up to a weight loss of more than three stone in a year.

Having a glass of water instead of juice, eating less lunch than usual and having smaller portions of the food you
enjoy are all ways to reduce calorific intake without having to necessarily alter your diet significantly. Avoid a
second helping at dinner and snacks between meals, which may have become a habit. Cut down on beer and
alcohol. All these things will influence your health in a positive way.

Breakfast

 Fruit or Fruit juice

 breakfast cereal (avoid toasted muesli or that with high sugar content) or cooked oats with skim or low-fat
milk
 savoury dish: grilled tomato, baked beans (2 eggs a week)
 bread or toast with a scrape or mono- or polyunsaturated margarine and spread such as jam, honey, or
yeast extract.
 water, tea, coffee, skim milk

Lunch

 mixed vegetable salad with polyunsaturated dressing or no-oil dressing

 cottage cheese, drained canned fish or bean dish
 bread, bread roll, pita bread or crispbread (aim for wholemeal)
 fruit or low-fat yoghurt
 water, tea, coffee, skim milk or fruit juice

Dinner

 small serve of lean meat, chicken or fish (remove all fat, and skin on poultry, and limit fats in meal
preparation) or vegetarian savoury dish
 rice, potato, pasta
 mixed vegetable salad
 low-fat dessert made with low-fat milk (custard, yoghurt

Monday

Breakfast
• 1 cup (250 mL) of orange juice
• 1 cup (250 mL) of skim milk
• ¾ cup (150 mL) of whole wheat/high-fibre cold cereal (no hearty granola-types—they're high in fat)

Lunch
• 1 roast beef sandwich on whole wheat kaiser with 2 slices of roast beef, 3 slices of tomato, 2 slices of mozzarella
cheese and mustard as a spread
• ½ cup (125 mL) of mini carrots
• Small fruit in season (i.e., apple)

15
Snack
• ¾ cup (175 mL) of 1% low-fat yogurt
• ½ cup (125 mL) of blueberries
• Handful of nuts (i.e., almonds)

Dinner
• Tossed green salad with onions and peppers, dressed with a vinaigrette made from olive oil
• Quick cacciatore (2.3 g fat/serving)
• Cooked whole wheat pasta
• Fruit in season

Tuesday

Breakfast
• ½ grapefruit
• Whole wheat bagel with peanut butter and jam
• 1 cup (250 mL) of skim milk

Lunch
• Tuna sandwich on 2 slices of whole wheat bread
• Celery and broccoli pieces
• Banana
• Small apple

Snack
• ¾ cup (175 mL) of 1% yogurt
• ½ cup (125 mL) of dried fruit (i.e., 7 apricots)

Dinner
• 1 cup (250 mL) of skim milk
• Spicy Szechuan eggplant (2.6g fat/serving) (save some for Wednesday's lunch)
• 2 cups (500 mL) of brown rice
• Fresh fruit in season

Wednesday

Breakfast
• 1 cup (250 mL) of orange juice
• 1 cup (250 mL) of milk
• 1 small bran muffin

Lunch
• Spicy Szechuan eggplant (2.6g fat/serving) (from Tuesday's dinner)
• Small apple
• Small pear
• ¾ cup (175 mL) of low-fat yogurt

Snack
• 3 oz of cheese and Melba toasts
• Banana
Dinner
• Mixed greens with maple vinaigrette (0.3 g/serving)

16
• Baked chicken with lemon
• ½ cup (125 mL) of broccoli
• 1 whole wheat kaiser
• ½ cup (each 125 mL) of strawberries
• Tip Make Cranberry-chocolate cookies now to snack on throughout the week.

Thursday

Breakfast
• 1 cup (250 mL) of apple juice
• 1 cup (250 mL) of skim milk
• Whole wheat bagel with peanut butter and jam

Lunch
• 3/4 cup (175 mL) of cottage cheese with 1 cup of canned or fresh fruit
• 4 Melba toasts
• Handful of almonds

Snack
• 1 cup (250 mL) of skim milk
• Small apple
• 1 Cranberry-chocolate cookie (5.3 g fat/cookie)

Dinner
• New bean, tomato and olive salad (2.2 g fat/serving)
• Honey-garlic chicken pieces (1.7 g/serving)
• 2 slices of crusty baguette
• 1 orange

Friday

Breakfast
• 1/2 grapefruit
• 1 cup (250 mL) of skim milk
• 3/4 cup (175 mL) of whole wheat cereal

Lunch
• 1 cup (250 mL) of skim milk
New bean, tomato and olive salad (from Thursday)
• 1 whole wheat roll
• Banana

Dinner
• Penne, beef 'n' broccoli (9.2 g fat/serving)
• 1 apple

Snack
• 1 cup (250 mL) of skim milk
• 1 Cranberry-chocolate cookie (5.3 g fat/cookie)

Saturday

17
Breakfast
• 1 cup (250 mL) of milk
• 1 cup (250 mL) of orange juice
• 1 Maple corn muffin (5.2 g fat/serving)

Lunch
• Mixed greens and strawberries (1.1 g fat/serving)
• 1 whole wheat roll
• 1 cup (250 mL) of 1% yogurt

Dinner
• Fast Thai-style fish soup (1.4 g fat/serving)
• Steamed bok choy

Snack
• Store-bought chocolate pudding mix made with skim milk
• 1 cup (250 mL) of strawberries

Sunday

Breakfast
• Yogurt shake: 1 cup (250 mL) of 1 % yogurt, 1 banana, 3 strawberries and 50 mL of skim milk
• 2 pieces of whole wheat toast with light margarine

Lunch
• 1 cup (250 mL) of skim milk
• Amazing veggie burger (5.5 g fat/serving) on whole wheat kaiser
• Tomato and lettuce slices
• 3 oz of cheese, sliced

Dinner
• Canned minestrone soup
• Sautéed medley of vegetables (zucchini, cauliflower, carrots)
• Whole wheat pasta
• Velvety seafood sauce (2.7 g fat/serving)
Snack
• 1 cup (250 mL) of sherbet
• 1 cup (250 mL) of berries

Low Fat Cooking Methods

Once we’ve figured out what kinds of things to shop for and eat, how do we practice low fat cooking? You can say
goodbye to knobs of butter in the frying pan. Instead, try:

 Broiling: A fast way to cook fish, meat and poultry, as the food is under a direct heat source. The fat from
meat simply drains away into the bottom of the pan.
 Braising: This is where food is cooked slowly in a small amount of liquid at low heat in a tightly covered
pot – usually in the oven. You can brown the food beforehand if you like. Wine, broth or water are good
braising liquids. This is a great way to cook tougher cuts of meat
 Grilling: Outdoors or indoors. The fat drains away from the food
 Marinating: Adds flavor and tenderizes meat. Great for preparing food for the grill or broiler

18
  Microwaving: Be sure to turn food at certain intervals to ensure even cooking.
 Pan-frying/searing: Another fast and efficient way to cook meat that seals in flavor.
 Poaching: A great way to cook fish or chicken, by gently simmering in a flavored liquid.
 Roasting: This can be done without using a great deal of oil, or by using broth to baste instead. Foil wrap
can also be used to seal in moisture.
 Sauteing: This allows us to cook food quickly in a small amount of hot oil. Make sure the oil is actually hot
before the food is added, otherwise the food will absorb oil and become soggy.
 Steaming: Great for fish and vegetables. Multi-level steamers allow a number foods to be steamed
simultaneously.
 Stir-frying Cut chicken, or beef, and vegetables into thin strips, lightly coat pan with oil and cook over
high heat, stirring, and tossing. A wok is best for this.

Low Fat Cooking

1. Use nonstick cooking spray instead of butter or oil; or at least choose liquid oils over solid fats (preferably
canola oil or olive oil)
2. Choose extra-lean meat and skinless chicken breasts
3. Trim all visible fat from meat
4. Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them. Sautéing is
ok with minimal amounts of oil, or use nonstick spray, or broth instead
5. Drain fat from cooked meats and blot them with kitchen paper if necessary
6. Use vegetables, beans or whole grains to replace some of the meat content of burgers, meatloaf, and chili
7. Coat chicken and fish in breadcrumbs rather than batter, and bake them instead of frying them
8. Choose chicken or turkey sausages instead of pork or beef sausages
9. Choose Canadian bacon or turkey bacon instead of regular bacon
10. Use one egg and two egg whites per person in your favorite egg dishes or cakes; or cut fat and cholesterol
completely by using egg substitute
11. Substitute two meat dishes each week with fish or vegetarian meals
12. Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews
13. Try fat-free evaporated milk in creamy soups and casseroles instead of heavy cream
14. Top your pies or line your tarts with phyllo dough instead of regular pastry
15. Oven-fry potatoes instead of making or buying French fries
16. Use herbs, spices, fruits and salsas to flavor your food
17. Substitute reduced fat cheeses for full-fat ones, and cut the amount you use
18. Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings
19. Use reduced fat or fat-free cream cheese instead of the regular version for cheesecakes
20. Replace some of the fat in baked goods with applesauce, plain nonfat yogurt or low fat buttermilk

Diet Plan

Food Preparation

Use small amounts of fat and fatty foods. There are lots of ways to use less fat. For example, when you saute or
stir-fry, use only 1/2 teaspoon of fat per serving. When you use margarine, mayonnaise, or salad dressing, use half
as much as usual. And, decrease portion sizes of other high fat foodsâ €”rich desserts, untrimmed and fatty types
of meat, poultry with skin, and fried foods, especially breaded foods.

Use less saturated fat. While reducing your total fat intake, substitute unsaturated fat and oils for saturated fat in
food preparation. For example, instead of butter, use margarine or vegetable oil. One teaspoon of butter can be
replaced with equal portions (or less) of margarine or 3/4 teaspoon of vegetable oil in many recipes without
affecting the quality.

19
Saturated fat may be reduced even more if you want to experiment with recipes. Poultry without skin and fish are
good choices because they are often lower in fat and saturated fat than many meats.

Use low-fat alternatives. Substitute 1 percent, skim, or reconstituted nonfat dry milk for whole milk. Use low-fat
yogurt, buttermilk, or evaporated skim milk in place of cream or sour cream. Try reduced-calorie mayonnaise and
salad dressing in place of regular.

Choose lean meat. When you buy meat, choose lean cuts such as beef round, pork tenderloin, and loin lamb chops.
Be sure to trim all visible fat from meat and poultry and remove poultry skin.

Use low-fat cooking methods. Bake, steam, broil, microwave, or boil foods rafter than frying. Skim fat from soups
and gravies.

Increase fiber. Choose whole grain breads and cereals. Substitute whole grain flour for white flour. Eat vegetables
and fruits more often and have generous servings. Whenever possible, eat the edible fiber-rich skin as well as the
rest of the vegetable or fruit.

Use herbs, spices, and other flavorings. For a different way to add flavor to meals, try lemon juice, basil, chives,
allspice, onion, and garlic in place of fats and sodium. Try new recipes that use less fat or sodium-containing
ingredients, and adjust favorite recipes to reduce fat and sodium.

Mealtime Strategies

We've given you some basic information on fat, fiber, and sodium. And, we've provided some tips on decreasing
fat, saturated fat, cholesterol and sodium; and increasing fiber. But, how do you put it all together when it comes
to breakfast, lunch, and dinner? These mealtime strategies should help.

Breakfast:

Strategy #1â €”Choose fruit more often. Just a few great choices in the fruit family are: cantaloupe, grapefruit,
strawberries, oranges, bananas, pears, and apples.

Strategy #2â €”Choose whole-grain cereals and products more often. Examples are whole wheat or bran breads,
bagels, and cereal.

Strategy #3â €”Try making pancakes and waffles with whole wheat flour instead of white flour and one whole egg
and one egg white rafter than two whole eggs. For a low-fat topping with fiber, try applesauce, apple butter and
cinnamon, or fruit and low-fat plain yogurt.

Strategy #4â €”Fruit juice and skim milk are familiar breakfast drinks. For an extra boost in the morning, why not
try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are
seltzer water, coffee, and tea.

These breakfast choices are sound nutrition choices because they are not only low in fat and cholesterol but also
provide fiber, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter,
whole milk and cream (including commercial nondairy creamer). These foods are high in saturated fat and
cholesterol.

Lunch:

20
Strategy #1â €”Try a fiber-rich bean, split pea, vegetable, or minestrone soup. Use commercially canned and
frozen soups and cream soups less oftenâ €”they can be high in sodium and fat. If you make your own soup, use
broth or skim milk to keep the fat content low.

Strategy #2â €”Have a bean salad or mixed greens with plenty of vegetables. For fiber include some vegetables
likeâ €”carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a
reduced-calorie dressing. If you use regular dressing, use only a very small amount.

Strategy #3â €”Try sandwiches made with water-packed tuna, sliced chicken, turkey, lean meat, or low-fat cheese,
and use whole-grain bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount
of regular mayonnaise, or use mustard. Mustard contains no fat.

Strategy #4â €”For dessert, have fresh fruit, low-fat yogurt, or a frozen fruit bar.

Strategy #5â €”Fruit juice and skim milk are good beverage choices. Club soda with a twist of lemon or lime, hot or
iced tea with lemon, or coffee without cream are refreshing drinks.

At lunch, try to eat these foods less often: processed luncheon meats, fried meat, chicken, or fish; creamy salads,
french fries and chips, richer creamy desserts, high-fat baked goods, and high-fat cheeses such as Swiss, cheddar,
American, and Brie.

Dinner:

Strategy #1â €”Eat a variety of vegetables. To increase variety, try some that might be new to you, such as those
from the cabbage family (broccoli, Brussels sprouts, cauliflower, and cabbage), dark-green leafy vegetables
(spinach and kale), and yellow-orange vegetables (winter squash and sweet potatoes).

For old favorites, like peas and green beans, skip the butter and sprinkle with lemon juice or herbs. Or, how about
a baked potato, with the skin, and topped with low-fat yogurt and chives, tomato salsa, or a small amount of low-
fat cheese?

Strategy #2â €”Try whole wheat pasta and casseroles made with brown rice, bulgur, and other grains. If you are
careful with preparation, these dishes can be excellent sources of fiber and low in fat. For example, when milk and
eggs are ingredients in a recipe, try using 1 percent or skim milk, reduce the number of egg yolks and replace with
egg whites. Here are some ideas for grain-based dishes:

 Whole wheat spaghetti with fresh tomato sauce;

 Whole wheat macaroni and chickpea stew in tomato sauce;
 Tuna noodle casserole, using water-packed tuna (or rinsed, oil-packed tuna), skim milk, and fresh
mushrooms or sliced water chestnuts;
 Turkey, broccoli and brown rice casserole using skim milk and egg whites;
 Eggplant lasagna, made with broiled eggplant and part-skim mozzarella or ricotta cheese.

Strategy #3â €”Substitute whole-grain breads and rolls for white bread.

Strategy #4â €”Choose main dishes that call for fish, chicken, turkey or lean meat. Don't forget to remove the skin
and visible fat from poultry and trim the fat from meat. Some good low-fat choices are:

 Red snapper stew;

 Flounder or sole florentine (make the cream sauce with skim milk);
 Salmon loaf (use skim milk, rolled oats, and egg whites);
 Baked white fish with lemon and fennel;
21
  Chicken cacciatore Italian-style (decrease the oil in the recipe);
 Chicken curry served over steamed wild rice (choose a recipe that requires little or no fat; "saute" the
onions in chicken broth instead of butter);
 Light beef stroganoff with well-trimmed beef round steak and buttermilk served over noodles;
 Oriental pork made with lean pork loin, green peppers and pineapple chunks served over rice.

Strategy #5â €”Choose desserts that give you fiber but little fat such as:

 Baked apples or bananas, sprinkled with cinnamon;

 Fresh fruit cup;
 Brown bread or rice pudding made with skim milk;
 Oatmeal cookies (made with margarine or vegetable oil; add raisins).

For many, the end of the workday, represents a time to relax, and dinner can be a light meal and an opportunity to
decrease fat and cholesterol.

Healthy Snacks:

Strategy #1â €”Try a raw vegetable platter made with a variety of vegetables. Include some good fiber choices:
carrots, snow peas, cauliflower, broccoli, green beans.

Strategy #2â €”Make sauces and dips with nonfat plain yogurt as the base.

Strategy #3â €”Eat more fruit. Oranges, grapefruit, kiwi, apples, pears, bananas, strawberries and cantaloupe are
all good fiber sources. Make a big fruit salad and keep it on hand for snacks.

Strategy #4â €”Plain, air-popped popcorn is a great low-fat snack with fiber. Watch out! Some prepackaged
microwave popcorn has fat added. Remember to go easy on the salt or use other seasonings.

Strategy #5â €”Instead of chips, try one of these low-fat alternatives that provide fiber: toasted shredded wheat
Squares sprinkled with a small amount of grated Parmesan cheese, whole-grain English muffins, or toasted plain
corn tortillas.

Strategy #6â €”When you are thirsty, try water, skim milk, juice, or club soda with a twist of lime or lemon.

The National Heart, Lung, and Blood Institute and the National Cancer Institute are committed to promoting good
health and reducing the loss of life from heart disease and cancer. You can help. By using the ideas in this article,
trying recipes that have been modified to decrease fat and sodium and increase fiber, and planning menus that are
high in fiber and low in fat, especially saturated fat, you may reduce the risk of these diseases for yourself and for
those you love.

So Eat Well, Eat Healthy And Eat For Life!

22