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Abstract Of Ornish Diet (Reference)
Zutaten für 1 Portionen Menge anpassen
die Zutaten:
die Zubereitung:

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


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