Spectrum of Food Choices oprah.com

Reversal Prevention

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Vegetables (organic whenever available) • Nuts and seeds • Red meat, such as beef, veal, pork, lamb, • All fresh vegetables and fruits, such as green • Olives dark poultry meat, duck leafy vegetables and greens, broccoli, • Avocados • Fried foods cauliflower, green beans, carrots, tomatoes, etc. • Steamed, grilled or poached deep-water fish • Butter • Lean poultry: white chicken or turkey meat • Margarine Fruits (organic whenever available) without skin • All oils • All fresh fruits, such as citrus, apples, berries, etc. • Low-fat dairy products • Tropical fats • White bread • Hydrogenated oils and fats Legumes • Refined grain breakfast cereals • Mayonnaise • Dried beans, such as garbanzo beans, black • White rice • Lard beans, pinto beans, etc. • White pasta • Shortening • Lentils • Fruit juice • Regular salad dressings • Green peas • Alcoholic beverages • Cheese • Sprouted peas, beans and seeds • Fat-free sugar-based bakery products • Egg yolks • Regular soft drinks and sugar-sweetened • Cream and oil-based sauces Complex Carbohydrates carbonated fruit drinks and beverages • Whole fat dairy products • Whole grains, pastas and cereals, such as brown • White sugar, brown sugar, syrup, candies, etc. • French fries rice, whole wheat, oats, millet, barley, kasha, cornmeal, polenta, etc.

Protein Sources • Soy products, such as tofu, soy beans, soy yogurt, soy and mixed-protein powders • Non-fat dairy products daily • Egg whites

Flavor Additives • Fat-free condiments and salad dressings • Vinegars • Fresh and dried herbs • Garlic and onions

Dr. Dean Ornish Preventive Medicine Research Institute A non-profit public institute dedicated to research, education and service