The New Complete Book of Food

 The New Complete Book of Food

Controlled Cholesterol/Controlled Fat diet

The controlled cholesterol/low-fat diet restricts but does not eliminate either cholesterol,

fat, or saturated fat. Instead it conforms to the USDA/Health and Human Services Dietary

Guidelines for Americans recommendation that you consume no more than 300 mg choles-

terol and get no more than 100 calories per day from saturated fat (nine calories per gram).

foods with 90 to 150 mg cholesterol per serving:

Beef Game meat Pork

Cheddar cheese Lamb Ricotta (whole milk)

Chicken Lobsters Shellfish

Crab Oysters Turkey Veal

foods with more than 150 mg cholesterol per serving:

Beef brains Eggs (whole) Goose

Beef heart Duck Liver (all)

Beef tongue

foods with more than two grams ( 18 calories) saturated fat per

serving:

Avocado Game Meat Poultry

Beef Lamb Variety meats

Butter Liver (all) Veal

Chocolate Pork

high-Fiber diet

A high-fiber diet reduces your risk of heart disease, as well as some cancers. There is currently

no RDA for dietary fiber; the Dietary Guidelines for Americans recommends 25 g per day.

foods with one to two grams fiber per serving:

Asparagus Cherries Plum

Beets Chocolate (plain, sweet) Quince

Blackberries Currants Raisins

Cabbage Grapefruit Rice

Celeriac Peach Spinach

Celery Peppers Tangerine

foods with two to five grams dietary fiber per serving:

Apple Banana Coconut

Apricot Bean sprouts Corn

Artichoke (Jerusalem) Carrot Cranberries