Homemade yogurt with extra dry milk added to increase the
magnesium and calcium content
Defatted soy flour (at least 1/3 of a cup per
day recommended)(adds the greatest amount of thiamine)
Quick Cooking Oatmeal cooked in microwave for 1
Whole grain cereal and breads
Sugar and fat-free foods
Low fat tomato sauces and pasta
97% or greater fat free chicken or turkey breast
(I look for at least 99% fat free.)
Olive oil or canola oil substituted for other
oils, but still use sparingly
Salmon and other fish, including the skin and
fat (Research suggests this fat (EPA fat) has the ability to raise HDLs.
For fish the research recommends 1-5 servings
Green leafy vegetables
Carrots, lightly cooked
Pumpkin, canned or cooked
Oatmeal, shredded wheat, other whole grain
low-no sugar added cereals
Dried unsweetened fruits, especially apricots,
Walnuts, almonds in moderation
Grapes, especially red grapes or black
Grapefruit, especially pink
1%, 2% and whole milk and products
Meats that are less than 96% or 98% fat free
Hydrogenated oils such as stick margarine
Food with high butter fat and other animal fats
Hot dogs, hamburgers
More than one cup of coffee or other caffeine
Sugar, a major brain robber
Chocolate, unless sugar free, then it helpful.
Consider splenda to make the Chocoholics happy :-)
Alcohol, over 1-2 oz per day.
My books have over 200 recipes applying these
ingredients and principles.
For more a sampling of some of those
recipes see (Low fat recipes)
EATING SITE INDEX
This index provides a list of further research summaries and recipes on some of the
many ways foods can help prevent or reverse specific conditions. Just click on the ones
that are of interest to you.
Rosemary C. Fisher.
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