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Abstract of Ornish Diet (Reference)


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Digest Fat-free

Ingredients:

  • None

Directions:

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, black-eyed 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 low-fat commercially available products, including Life Choice frozen dinners, whole-grain breakfast cereals, Health Valley chili (and many other Health Valley products), Kraft Free non-fat mayonnaise and salad dressings, Guiltless Gourmet tortilla chips, Quaker Oats oatmeal, Nabisco Fat-free crackers, Fleischmann's Egg Beaters, Pritikin soups, Light n' Lively Free nonfat sour cream, Haagen-Dazs frozen yogurt bars, Entenmann's fat-free desserts (watch out for sugar, though), and many others. Many more fat-free 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 oil-containing products, including margarines and most salad dressings
 
o Avocados
 
o Olives
 
o Nuts and seeds
 
o High-fat or "low-fat" 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 0-06-016838-2 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