Cereals and Cereal Products
· Biscuits
White flour
White bread
White pasta
White rice
White semolina
Other Foods
· Dairy products
Fish
Meat
Processed foods
Sugar
Molasses
Foods High in Saturated Fats
Egg yolks
Beef fat
Mutton fat
Butter
Fried foods
Potato crisps
Imitation cream
Hard margarine
Nuts
Foods High in Unsaturated Fats
· Wherever possible use cold-pressed oils)
Sunflower
Corn oil
Oliver oil
Soya oil
Foods High in Cholesterol
· Egg yolk
Whole egg
Liver
Kidney
Butter
Heavy cream
Fish roe
Cutting Down on Salt
· Don't add salt to food when cooking.
· Don't have salt on the table.
Avoid foods known to be high in salt.
Switch to low sodium sat substitutes (available from health food stores).
Use herbs and spices to flavor your food instead of salt.
Foods High in Salt
Breakfast Cereals
· Cake mixes
Canned fish
Canned fruit
Cheese
Margarines
Pickles
Potato crisps
Processed meats
Salted nuts
Smoked fish
Soft drinks
Variety meats
Refined Sugars and Refined Sugar Products
· White or brown sugar
Molasses
Maple syrup
Cane syrup
Cakes
Biscuits
Sweets Chocolate
Canned beans
Fruit yoghurts
Bottle sauce
Most processed foods
Natural Sources of Refined Sugar
· Apples, pineapples, and other fresh fruits
Dried fruits
Carrots, parsnips, and other root vegetables
Corn on the cob
Milk
Food and Illness
Malnutrition should not be a problem in Western countries, but ignorance of what nutrients the body needs may put some people at risk.
Western Illnesses
These diseases and disorders occur to a greater extent among those eating a typical Western diet:
· Obesity
Hypertension
Dyspepsia
Cancer
Coronary heart disease
Constipation
Appendicitis
Hemorrhoids (piles)
Varicose veins
Diverticular diseases
Dental caries (decay)
Strokes
Diarrhea
Ulcers
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