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Example of low fat diet planning:
Lets say you buy a chicken as base food, cook it on Sunday for the
family Sunday meal and have lots of left over chicken for the remainder of
the week. Here we could plan how to complement the chicken to achieve
a low fat diet by choosing percentages less than 30% below.
We exclude other meats (since we already have one and dairy and nuts
which may be higher in fat content (from looking at previous runs of
the program).
Enter Food 1: cnl
chicken no skn l (no skin / light meat [lower in fat than with skin and/
or dark meat])
Enter Food 2: bro
broccoli
Exclude Grp1 (m,d,l,g,v,s,a,n): m (other meats [why eat more than 1 meat])
Exclude Grp2 (m,d,l,g,v,s,a,n): d (dairy; we'll have a cheese only pizza
next week)
Exclude Grp3 (m,d,l,g,v,s,a,n): n (nuts and seeds; too high in fat)
chicken no skn l m 20.0 2.5 173 5 0.26 1.0/1.5/1.3 85 78 0
broccoli v 22.5 5.5 201 5 0.22 .2/0/0 85 105 3
WE CAN THEN SUPPLEMENT OUR CHICKEN WITH THE FOLLOWING FOODS WHICH HAVE
THE APPROPRIATE FAT PERCENTAGES. %
egg white a 31.5 4.0 255 5 0.18 0/0/0 85 126 3
soybeans l 41.5 10.5 471 20 0.38 8.7/3.4/2.2 85 106 3
mung beans l 31.5 11.0 348 6 0.16 .3/.1/.2 85 109 8
broad beans l 30.5 11.5 370 6 0.15 .3/.1/.1 85 113 12
split peas l 32.5 12.0 432 6 0.13 .3/.2/.1 85 109 7
black beans l 30.5 11.0 428 6 0.13 .4/.1/.2 85 106 10
cowpeas l 29.5 9.0 366 6 0.15 .6/.1/.3 85 111 7
dry kidney beans l 29.5 12.0 371 6 0.15 .5/.1/.1 85 108 9
chick peas l 29.5 9.0 381 7 0.17 1.9/1.0/.4 85 114 8
tofu l 29.5 10.5 276 10 0.33 2.6/1.0/.7 85 112 4
dry lima beans l 29.5 9.0 366 6 0.15 .3/.1/.2 85 108 15
lentils l 28.5 12.0 373 6 0.14 .3/.1/.1 85 108 9
whte,navy,pea bn l 28.5 12.0 376 6 0.14 .4/.1/.3 85 106 8
whole wheat g 28.5 3.5 402 6 0.13 .4/.1/.2 85 108 10
rye g 27.5 2.5 393 6 0.14 .5/.2/.2 85 106 6
egg noodles g 27.5 7.5 411 7 0.15 .7/.7/.5 138 116 6
bulgar g 27.5 3.5 402 6 0.13 .2/.1/.1 85 107 8
cracked wheat g 27.5 3.5 409 6 0.13 .2/.1/.1 85 107 8
barley g 27.5 4.5 441 6 0.12 .5/.1/.2 85 110 12
spaghetti g 26.5 7.5 391 6 0.14 .4/.1/.1 85 106 5
oatmeal g 26.5 3.5 310 6 0.17 .4/.3/.2 85 106 6
rice milled g 25.5 5.5 425 6 0.13 .2/.2/.2 85 108 3
rice converted g 26.5 1.5 426 6 0.13 .2/.2/.2 85 111 4
rice brown g 26.5 3.5 431 6 0.13 .2/.1/.1 85 110 4
wheat germ a 25.5 6.0 244 6 0.22 1.0/.2/.2 85 107 5
wheat bran g 24.4 2.5 223 6 0.24 .2/.1/.1 85 105 7
lima beans s 28.0 14.5 277 6 0.19 .4/0/.1 85 106 7
peas s 27.0 13.0 276 5 0.16 .1/0/.1 85 109 6
brussel sprouts v 27.0 12.5 268 6 0.20 .5/0/.2 85 143 11
corn s 27.0 5.5 312 6 0.17 .5/0/.1 85 108 5
broccoli v 26.0 8.5 229 5 0.20 .2/0/0 85 132 6
kale v 25.5 9.5 233 6 0.23 .1/0/0 85 125 6
collards v 25.5 9.5 235 6 0.23 .2/0/0 85 150 5
mushrooms v 25.5 4.5 229 6 0.24 .3/0/0 85 108 4
asparagus v 25.3 7.5 233 5 0.19 .1/0/.1 85 113 4
cauliflower v 25.3 13.5 233 5 0.19 0/0/0 85 120 5
spinach v 25.0 8.0 228 5 0.20 .2/0/.1 85 183 6
turnip greens v 24.9 11.5 216 5 0.21 .1/0/0 85 106 5
mustard greens v 24.9 9.0 226 5 0.20 0/.1/0 85 123 5
potato s 24.7 11.5 273 5 0.16 0/0/0 85 110 5
okra v 24.7 8.5 233 5 0.19 .1/0/.1 85 107 5
brewers yeast a 24.5 11.0 225 5 0.20 0/0/0 85 115 3