Low-cholesterol Program. Foods Permitted. 2

Eggs. Egg whites, which are proteins, may be eaten and used for cooking as much as desired. The yellow portion of the egg, or the yolk, contains one of the most concentrated forms of fat available - namely cholesterol - and therefore should be avoided.

Milk and Milk Products. One pint or more daily of non-fat or skim milk should be taken. Use fortified milk with added amounts of vitamin A and D, as now commonly in use. Buttermilk is also a refreshing source of milk with an exceedingly low-fat content. As an added source of fat-free or low-fat protein, skim or fat-free milk can be fortified by adding to each glass of milk one or more tablespoonsful of dried, skim milk. This "fortified" milk also has a thick creamy taste and can be flavored to suit the individual taste with various flavoring agents. Yogurt made from non-fat milk can also be used for nutritious variety.

Cheeses. The majority of cheeses are very high in butterfat content and so cannot be used in the low-fat diet. There are several important exceptions, however. First is cottage cheese made from dry curd and non-fat milk, as specified by federal law. Cottage cheese must contain a minimum amount of butterfat to meet legal requirements. One of the most frequent pitfalls in the use of cottage cheese is the user's failure to notice that often she is using or buying creamed cottage cheese, which of course does contain fat. Restaurants in particular use creamed cottage cheese in their menus, and this should be borne in mind when eating out. This creamed cottage cheese can be corrected by washing it out with cold water through a strainer. Various brands of cottage cheese that taste like creamed cottage cheese are available, such as "Slim Cheez" or Ricotta Cheese made from milk whey and a favorite of Italian cooks. There are also other foreign brands of cheeses low or negligible in fat content, which are processed from non-fat milk or whey, such as the Geska type of Sapsago cheese (Swiss green cheese), certain Scandinavian cheeses, and in the United States brands of jack cheese made from skim milk or whey. Cheese spreads or dips made from non-fat or cottage cheeses are also widely used for low-fat menus.

Vegetables. Vegetables are virtually fat free and contain no cholesterol. Certainly the acid test or taste (!) of the good cook is in the preparation of vegetables. To prepare vegetables without butter or fat means that a little originality is required by the cook, such as by the use of herbs or seasoning. Since many of the vital vitamins and minerals in vegetables may be destroyed by cooking, the ideal use of raw vegetables is the most desirable for any menu, and especially for the low-fat menus. However, because many vegetables are cooked, it is best not to soak them, and to save and use in other dishes the water used for the cooking, to avoid using soda and to avoid overcooking or reheating of the vegetables. The addition of bouillon cubes as a substitute for butter in the cooking of vegetables is very helpful and palatable. The subsequent addition of herbs before serving the vegetables adds further to the natural flavor.

Fruits. Fruits also contain virtually no fat and are entirely free of any cholesterol. Two notable exceptions, however, are the avocado and the coconut, which are both very high in fat content and thus should be avoided. Otherwise there is no restriction on the use of fruits, which are also certainly ideal for desserts.


Salads and Salad Dressings. Use raw vegetables almost exclusively, since the vitamin value is at peak this way, and the crispness of the vegetables is most appetizing. No fat or cholesterol is concerned unless specifically added. Fruit salads are in the same category and are particularly refreshing and nutritious. Various combinations can be used with vegetables, cottage cheese, or gelatin recipes. When fresh fruits are not in season, use dried, canned, or frozen fruits. Gelatin salads are special favorites to many, especially when made with fruit juices instead of water. Aspic salads are excellent when prepared with vegetables or vegetable juices. If cottage cheese is added to gelatin and aspic salads, more protein and "body" results. Salad dressings low in fat content are readily available from various manufacturers under such trade names as Mar-se Diet Rite (Lo-Calorie Mayonnaise Substitute), Diamel Diet Whip, and others. These do contain a relatively small degree of fat, however, so it is best to prepare your own fat-free dressings whenever possible, such as the one described in the recipe, page 72. Small amounts of mineral oil are preferred by some for salads, but if used more than occasionally this is not desirable, since mineral oil tends to interfere with absorption of vitamin A in the food. If allowance is made for the caloric content of the vegetable oils described in Chapter 5, soya-oil, cornseed oil, and cottonseed oil are valuable for use in salad dressings. As explained in Chapter 5, these vegetable oils are exceptions to other fatty foods in that they contain large amounts of unsaturated fatty acids. These fatty acids are very effective in reducing the fats and the cholesterol present in the blood stream. They are thus "protective" against the harmful effects upon the arteries of other fats, such as contained in butter, milk, eggs, and cream. Don't forget eye-appeal in preparing an appetizing salad. The following garnishes are particularly nutritious and appealing: watercress, croutons, garlic, chives, pimiento, lemon, lime, orange or tangerine and other fruits, mint, carrots, beets, green onions, celery, radishes, cottage cheese, parsley, pickles and peppers, ketchup, vinegar, non-fat yogurt, herbs, and spices.

Cereals. These are nutritious, energy producing, and virtually fat free. Therefore, all cooked or dry cereals are excellent carbohydrate foods, if served with non-fat milk. The taste is enormously enhanced by the addition of stewed or fresh fruits such as bananas, prunes, peaches, pears, apricots, berries, dates and figs, raisins, or baked apple. Whole wheat and whole grain cereals are also an important source of vitamin B complex and protein in the low-fat diet. Their cooking can be done with skim milk if it is not boiled or burned. The addition of one-to-four tablespoonsful of wheat germ to the cereal is a most desirable nutritional supplement and is an ideal daily food when added to the cereal. For those who work and feel best beginning the day with a substantial breakfast, the inclusion of the above cereal, skim milk, fruit, and wheat germ "combo" is excellent for energy, proteins, vitamins, and minerals.

Breads. Both white and whole wheat breads contain only a negligible amount of fat (approximately 5 per cent by weight) a minority quantity of protein (about 20 per cent) ; the rest is carbohydrate. Whole wheat bread is the healthiest, most nutritious form of the "staff of life." Bakeries customarily incorporate some lard, butter, or egg yolk in most yeast loaf bread, sweet rolls, rolls, muffins, buns, and coffee cake. Various enriched breads now on the market are also nutritious as far as vitamin B complex is concerned, and often may match 100 per cent whole wheat, rye, or pumpernickel breads in this regard.


Desserts. Fat-free sweets are great energy producers as well as comforting for that "sweet-tooth." Excellent, but high in calories because of sugar content, are jams, jellies, marmalade, honey, molasses, maple syrup, and sugar; hard candies and candies without nuts, creams, or chocolate are also fat-free.

Beverages. A wide choice of fat-free drinks is available to all, such as tea, coffee, coffee substitutes, skim, fat-free milk, non-fat milk cocoa, skim milk powder shakes, and egg white eggnogs. Where desired for additional nutriments, flavoring can be added to these flavored skim milk drinks in between meals or at bedtime. Fruit and vegetable juices are also appealing and nutritious, as is fat-free yogurt. Carbonated drinks such as ginger ale, Coca-Cola, 7-Up, and others are also fat-free and popular.