How to Eat Well According to the Dean Ornish Diet

There is a popular misunderstanding that gourmet food is tasty and appealing to the eye, but unhealthy, while low-fat food is tasteless but healthy. Low-fat does not equal boring. Flavor is really dependent on how the meal is prepared.

Difficulty:

Easy

Instructions

1. Plan to eat an abundance of fresh fruits, vegetables, grains and legumes (such as beans). Small amounts of nonfat dairy products and eggs are allowed. Avoid meat, oils and simple carbohydrates such as sugar, other sweeteners, white flour products and alcohol.

2. Stock your pantry with plenty of fat-free foods, including canned products (beans, fruit, soups, vegetable broth and chili); snacks such as rice cakes, popcorn, chips and crackers; whole-grain cereals; pasta and pasta sauce; and fresh fruits and vegetables.

3. Add more herbs and spices to your pantry. This will keep your dishes flavorful and interesting. Also, keep plenty of vinegar (rice, balsamic, red and cider) on hand, as it nicely enhances the flavor of any dish.

4. Sauté vegetables in vegetable broth, wine or water instead of oil. Substitute broth for water in recipes. This will add more flavor to your meals.

5. Think about using tofu and nonfat yogurt in salad dressings (yogurt is also good for sandwiches). These work well in place of mayonnaise. Fresh herbs also make a nice addition to salads.

6. Rethink your lunch. Consider dried soup, chili or ramen in place of the traditional sandwich. Or try fat-free soy-based or gluten-based deli slices instead of meat for a sandwich. Also, fat-free dips with vegetables, whole-grain bread and fruit complement any lunch.

7. Know that you can still get a delicious meal at a restaurant. Most restaurants, upon request, will prepare fresh steamed vegetables with pasta or rice, leaving off the oil and butter.

8. Stock your freezer with healthy frozen meals for the times you are on the go. Life Choice frozen foods, from the makers of Healthy Choice, is an excellent line of tasty, nutritious meals.

9. Equip your kitchen with the essentials to make cooking less of a hassle. Be sure to have a nonstick skillet, pot, roasting pan and baking sheet. A blender is always helpful for pureeing, and a food processor is great for chopping.

10. Make eating a meditative experience. If you pay attention to each bite, you may find that you enjoy the meal much more, while eating less.

Tips & Warnings

• Since you will be using a lot of vegetable broth for soups, sauces and sautéing, think about making your own and storing it in the freezer.

• Fruit juice is a great replacement for refined sugar in recipes.

• Despite all of the good press on olive oil - it's best to avoid it altogether. It is just as high in fat (14 grams per tablespoon) as other oils.

• Remember that nonfat dairy products make a nice substitute for whole-fat dairy when cooking. But be careful not to overcook them. Without the fat, nonfat dairy takes less time to cook.

• Yogurt is great for cold sauces and dressings, but it will curdle if it is heated.