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SOUPS: All creamed soups are high in fat content. The commercially prepared ones are particularly fat-heavy, and since the fat cannot be readily removed from them, they should not be used.

MEATS: Glandular organs such as sweetbreads, brains, kidneys, caviar, fish roe, and giblets are high in fat content and should be avoided. As already mentioned, liver is an exception to the list of glandular organs. It is desirable as a valuable nutritional source of essential vitamins and minerals, and because of the "protective" content of phospholipids that counteract the action of fat and cholesterol.

FISH: Certain fish are high in fat and are best avoided. Bass, bluefish, butterfish, deviled crab, eel, herring, mackerel, scalloped or fried oysters, pompano, salmon, sardines, shad, and trout.

DAIRY PRODUCTS: Whole milk, cream, butter, and cheeses such as American cheddar, Swiss, cream, creamed cottage, cheese spreads, Gruyere, Edam, Limberger, Liederkranz, Parmesan, Roquefort, and Yogurt made from whole milk are all high in fats and should be eliminated.

EGGS: Egg yolks are exceptionally high in cholesterol and fat content. They are often used by medical investigators and researchers to produce atherosclerosis and "hardening of the arteries" in experimental animals.

BREADS: Hot breads, pancakes, waffles, coffee cakes, muffins, buns, doughnuts, Danish pastry, sweet rolls—all contain some appreciable amount of lard, butter, or egg yolk. Those especially interested in home baking can find recipes for these fat-free breads and pastries in low-fat cook books.

DESSERTS: All those made with butter, egg-yolks, or cream, such as pies, cakes, pastries, cookies, custards, éclairs, gingerbread, shortcake, and puddings. Notoriously high in fat and cholesterol are ice-cream, parfaits, and frozen creams.

Miscellaneous Foods

Avocados, coconuts, nuts, chocolate, cocoa, fat contained in the usual salad dressings, gravies, and sauces are all very fatty. Animal fats, including lard and suet, should particularly be avoided in cooking. Frying should be completely eliminated in the preparation of foods, not only because of its high fat production, but also because of its unhealthy way of interfering with the normal digestion of foods and essential nutriments and vitamins, the irritating character and effect on the digestive tract of the fried fats, and the destruction of vitamins and essential foodstuffs in the food that is fried. Even vegetable fats are best not used. An exception can be made for vegetable oils such as soya oil, corn seed oil, and cottonseed oils.

Alcohol has no fat content, so there are no restrictions on its use other than by the dictates of common sense and self-control. Don't forget that the calories in liquors can easily mount up!

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