LOW CHOLESTEROL DIET
MEAL INSTRUCTIONS:
1 The serving size depends on your level of activity.
2 If overweight, limit the serving size and increase your physical activity.
3 It is best not to use sugar but a little honey if needed.
4 No animal fats.
5 Choose no-or-low cholesterol foods.
6 No nuts, seeds, shellfish.
BREAKFAST: Fruit: fresh whole fruit
Cereal: muesli, wheat cereals, bran, wheat germ plus skim milk or low fat yoghurt. Add two tablespoons of oat or rice bran.
OR
Eggs: A maximum of 2 eggs allowed weekly. You may eat extra egg whites only. Bread: (whole grain stone ground) bread, crispbreads or rice crackers
Drinks: water, fruit juice, herbal tea, dandelion tea or coffee, skim milk.
DAILY MILK ALLOWANCE:
450ml low fat or 600ml skim/non-fat milk or soy milk, depending on your weight.
LUNCH:
Bread: whole grain, rice crackers.
Fillings: Salad, fish (tuna/salmon), low fat cheese such as ricotta or cottage cheese.
Mixed Beans: Any dried beans cooked in water such as soybeans, lima beans, broad beans.
Yoghurt: Low fat.
Vegetables: Any vegetable, steamed, not fried. Fruit: Any fruit.
Drinks: Water, skim milk, fruit juice, mineral water and dan- through the filter. Most of us have, at one time or another, sat at
a table with a smoker and noticed that the smoke coming from the cigarette seems to follow the same pattern as smoke from the Meat: Three lean red meat meals per week, cutting away all nre when we are burning-off garden refuse. No matter where you visible fat, avoid offal meats, casserole/stew is permitted but stand, it always blows in your face. Side-stream smoke is dangerous. According to scientific investigation it has even more toxins than mainstream smoke or the smoke that the smoker inhales directly from the cigarette through the filter. As a smoker you are not only inhaling the mainstream smoke but at the same time you are inhaling the side-stream smoke, placing you at even dandelion tea or coffee.
DINNER
Meat: Three lean red meat meals per week, cutting away all visible fat, avoid offal meats, casserole/stew is permitted but skim off fat. OR
Chicken: Remove skin and grill or steam
OR
Fish:
Vegetarian Dish: Using soybeans or lentils, baked beans, dry higher risk peas, nuts, seeds or nutmeat.
EXTRAS: 1 to 2 slices wholegrain bread, salads, fresh fruit, low fat yoghurt or cheese
DRINKS: mineral water, water, dandelion tea or coffee.
*55/26/8*
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Tags: General health
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