MEATS, FISH Choose lean meats (chicken, turkey, veal, and no fatty cuts of beef with excess fat trimmed; one serving=3 oz of cooked meat). Also, fresh or frozen fish, canned fish packed in water, and shellfish (lobster, crabs, shrimp, oysters). Limit use to no more than one serving of one of these per week. Shellfish are high in cholesterol but low in saturated fat and should be use sparingly. Meats and fish should be broiled (pan or oven) or baked on a rack.
EGGS Egg substitutes and egg whites (use freely), Egg yolks (limit two per week).
FRUITS Eat three servings of fresh fruit per day (1 serving = ½ cup). Be sure to have at least one citrus fruit daily. Frozen or canned fruit with no sugar or syrup added may be used.
VEGETABLES Most vegetables are not limited (see foods to avoid). One dark green (string beans, escarole) or one deep-yellow (squash) vegetable is recommended daily. Cauliflower, broccoli, and celery, as well as potato skins, are recommended for their fiber content. (Fiber is associated with cholesterol reduction.) It is preferable to steam vegetables, but they may be broiled, strained, or braised with polyunsaturated vegetable oil (see below).
BEANS Dried peas and beans (1 serving = ½ cup) may be used as bread substitute.
NUTS Almonds, walnuts, and peanuts may be used sparingly (1 serving = 1 tablespoonful). Use pumpkin, sesame, or sunflower seeds.
BREADS, GRAINS One roll or one slice of whole-grain or enriched bread may be used, or three soda crackers or four pieces of melba toast as a substitute. Spaghetti, rice and noodles (½ cup) or ½ large ear of corn may be used as a bread substitute. In preparing these foods, do not use butter or shortening; use soft margarine. Also use egg and sugar substitutes. Choose high-fiber grains, such as oats and whole wheat.
CEREALS Use ½ cup of hot cereal or ¾ cup of cold cereal per day. Add a sugar substitute if desired, with 99% fat-free skim milk.
MILK PRODUCTS Always use 99% fat-free or skim milk, dairy products such as low-fat cheeses (farmer’s, uncreamed diet cottage). Low-fat yogurt, and powdered skim milk.
FATS,OILS Use soft (not stick) margarine; vegetable oils that are high in polyunsaturated fats (such as safflower, sunflower, soybean, corn and cottonseed). Always refrigerate meat drippings to harden the fat and remove it before preparing gravies.
DESSERTS,SNACKS Limit to two servings per day; substitute each serving for a bread/cereal serving; ice milk, water sherbet(1/4 cup); unflavored gelatin or gelatin flavored with sugar substitute ( 1/3 cup);pudding prepared with skim milk(1/2 cup); egg white soufflés; unbuttered popcorn (11/2 cups). Substitute carob for chocolate.
BEVERAGES Fresh fruit juices(limit 4 oz per day); black coffee, plain or herbal teas; soft drinks with sugar substitutes; club soda, preferably salt-free; cocoa made with skim milk or nonfat dried milk and water(sugar substitute added if desired0; clear broth. Alcohol: limit two servings per day.
MISCELLANEOUS You may use the following freely: vinegar, spices, herbs, bouillon, mustard, worcestershire sauce, soy sauce, flavoring essence.