Abstract of Ornish Diet (Reference)

Title: Abstract of Ornish Diet (Reference)
Categories: Digest, July, Text, Fatfree
Yield: 1 Servings


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

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

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

File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip