MEGA-t plus diet tips

Caloric Intake Chart | Exercise Plan | Meal Plan | Diet Tips | Download The E-Booklet

For the complete Mega-T Plus Diet & Exercise Plan including menu ideas and tips, download the E-Booklet.

Cholesterol Lowering Diet Tips - Foods To Use*

BEVERAGES - Bevereges should be calorie free: water, flavored seltzer, diet drinks. Coffee, tea, clear broth and sugar free hot cocoa made with non-fat milk or water are permitted. Alcohol can raise triglycerides and increase appetite and should be used sparingly.

BREADS, GRAINS & CEREAL - Use only 100% whole grains. 1 oz of bread, cereal or crackers = 1 serving (usually 1 slice of bread, 1/2 cup unsweetened cold cereal, 4-6 crackers). 1/2 cup whole grain pasta or brown rice = 1 serving. Starchy vegetables (below) may be used in place of grain servings. Oat bran, oatmeal and barley are high in soluble fiber and powerful for lowering cholesterol.

DESSERTS SNACK - Avoid added sugars as they increase triglycerides. Occasional low fat frozen yogurt, low fat pudding or low sugar sorbet (1/2 cup) is permitted. Fruits, vegetables and whole grains should be incorporated into snacks.

EGGS - Limit egg yolks*.

FATS & OILS - Monounsaturated fats are best: Olive & Canola oils; nut oils are also fine. Other acceptable oils: sunflower, safflower, corn, soybean and cottonseed. Serving size for oils = 1 teaspoon. Only low fat mayonnaise and salad dressings and trans fat free tub margarines are permitted (serving size for these = 1 tablespoon.)

FRUITS - Fresh, frozen or canned fruits with no added sugars except those listed on reverse. 1 serving = 1/2 cup canned or 4 oz fresh.

MEATS, FISH - Choose lean meats (chicken, turkey and loin or round cuts of beef "Select" grade) trimmed of excess fat. One serving = 3 oz fresh, frozen or canned fish packed in water; Shellfish except shrimp and squid (high in cholesterol)*. Choose fish high in omega-3 fatty acids. Meat & fish should be broiled, grilled, baked or roasted.

MILK PRODUCTS - Non-fat (skim) and 1% (low-fat) milk, yogurt, and cheeses. All should have 1 gram or less of saturated fat per serving. Low-fat or non-fat cottage & farmers cheese are permitted; powdered skim milk is permitted.

MISCELLANEOUS - You may use freely: herbs, spices, vinegar, mustard, bullion, Worcestershire sauce, soy sauce and flavoring essences.

NUTS & SEEDS - All nuts are permitted but quantities are limited to high calorie content. 1 tablespoon = 50 calories. Sesame seeds and sunflower seeds are good sources of plant sterols which help lower cholesterol.

STARCHY VEGETABLES - Peas, corn, potatoes, yams and legumes (beans); These may be used in place of starches. Beans such as kidney, pinto, lima and black are excellent sources of soluble fiber and have cholesterol lowering effects. Eat skins on all potatoes as they are high in fiber.

VEGETABLES - Non-starchy vegetables are not limited: asparagus, broccoli, green beans, beets, Brussel sprouts, carrots, cauliflower, celery, cucumber, eggplant, greens (lettuce), mushrooms, onions, peppers, radishes, spinach, summer squash, tomatoes, zucchini. Steam, boil or grill without added fat or limited amount of allowed oils (see below).

*Consult with a physician before starting any diet or exercise program.

Cholesterol Lowering Diet Tips - Foods To Avoid*

BEVERAGES - Avoid beverages containing natural as well as added sugars: fruit juice, soft drinks, cocoa containing whole milk and/or sugar. Alcohol may be used with caution as it may raise triglycerides and increase appetite. One ounce of alcohol, 5 oz. wine, 12 oz. beer = one drink. Occasionally one drink per day for women, two for men if triglycerides are normal. Substitute one alcoholic drink for one starch or for 2 fats.

BREADS, GRAINS & CEREAL - Avoid refined breads, cereals and crackers. Avoid any baked goods with trans fats, shortenings and added sugars. Avoid doughnuts, pastries, cookies, cakes, sweet rolls and sweetened breakfast cereals (added sugars and refined starches increase triglycerides).

DESSERTS SNACK - Avoid all fried foods and fried snacks such as chips, donuts and pies; limit pretzels, chocolate, candy, cookies, jams, jellies, syrups, pudding, ice cream, peanut butter containing hydrogenated oils.

EGGS - Limit egg yolks*.

FATS & OILS - Avoid all animal fats: butter, lard, tallow, bacon fat, drippings from meats, gravies, cream sauces; Avoid all tropical oils: coconut, palm and palm kernel. Avoid trans fats; read ingredients for "partially hydrogenated oils" and avoid foods containing these.

FRUITS - Avoid coconut (high in saturated fat); Limit serving size of avocado to 2 tablespoons (1 oz) due to high calorie content; avoid canned or frozen fruit with syrup or added sugar.

MEATS, FISH - Visibly fatty meats, all ground meats except EXTRA lean beef and turkey; ribs, processed meats such as hot dogs, sausage, salami, bologna, frankfurters, luncheon meats (except turkey and very lean roast beef); duck, goose, lamb, organ meats (kidney, liver); canned fish packed in oil, all fried fish; limit shrimp and squid*.

NUTS & SEEDS - Nuts are permitted in limited quantity. Avoid nut butters with hydrogenated oils.

STARCHY VEGETABLES - Avoid fried potatoes and french fries.

VEGETABLES - All non-starchy vegetables are acceptable; avoid fried vegetables.

* The National Cholesterol Education Program, Adult Treatment Panel III recommendations for cholesterol lowering state that cholesterol intake should not exceed 200 mg. daily. Current scientific research suggests that limiting saturated fat and trans fats are most effective in reducing cholesterol levels and that limiting dietary cholesterol may not produce as significant a reduction in blood cholesterol levels.