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Eat for Health!


Visible fats and oils

Avoid fatty meats, cooking and salad oils, sauces, dressings and shortening. Use margarine and nuts very little. Avoid frying; saute, instead, with a little water in a nonstick pan.


Limit sugar, honey, molasses, syrups, pies, cakes, pastries, candy, cookies, soft drinks, and sugar-rich desserts, like pudding and ice cream. Save these foods for special occasions such as a birthday or wedding.

Foods containing cholesterol

Limit meat, sausages, egg yolks and liver. Limit dairy products, if desired, to low-fat cheeses and nonfat milk products. If you use fish and poultry, use them little.


Don't salt food during cooking or at the table. Limit highly salted products like pickles, crackers, soy sauce, salted popcorn, nuts, chips, pretzels, and garlic salt.


Avoid alcohol in all forms, as well as caffeinated beverages such as coffee, colas, and black tea.


Whole grains

Often use brown rice, millet, barley, corn, wheat and rye. Also eat a lot of whole-grain products, such as breads, pastas and tortillas.

Tubers and legumes

Often use all kinds of potatoes, sweet potatoes and yams (without high-fat toppings). Enjoy peas, lentils, chickpeas and beans of every kind.

Fruits and vegetables

Eat several fresh whole fruits every day. Eat a variety of vegetables daily. Limit fruits canned in syrup and fiber-poor fruit juices. Enjoy fresh salads with low-calorie, low-salt dressings.


Drink six to eight glasses of water a day. Sometimes drink water with drops of lemon.

Hearty breakfasts

Enjoy hot multigrain cereals, fresh fruit, and whole-wheat toast. Jump-start your day.

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