| |||||||
|---|---|---|---|---|---|---|---|
| Non-Carbohydrate Foods You May Eat As Much As You Like |
Low Carbohydrate Foods Some of these must be restricted | ||||||
| Meat, Poultry, Game | Vegetables | ||||||
| Fish | Fruit | ||||||
| Dairy Products | Nuts | ||||||
| « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| Meat, Poultry And Game (Legend) | |||
|---|---|---|---|
| Protein | Fat Ratio | Protein | Fat Ratio |
| Bacon, raw Danish, Wilts, (average) | 4.0 : 10.6 | Heart, roast | 7.1 : 4.2 |
| (fore end) | 4.2 : 9.0 | Kidney, stewed | 7.3 : 1.6 |
| (middle) | 3.7 : 12.7 | Kidney, fried | 7.9 : 2.6 |
| (gammon) | 4.3 : 8.0 | Liver, fried | 8.3 : 4.1 |
| Beef, corned | 6.3 : 4.3 | Mutton chop, grilled, lean and fat | 4.4 : 17.1 |
| Beef, silverside boiled | 7.9 : 57 | Mutton leg, boiled | 7.3 : 4.7 |
| Beef, sirloin, lean and fat | 6.0 : 9.1 | Mutton leg, roast | 7.1 : 5.8 |
| Beef steak, fried | 5.8 : 5.8 | Mutton scrag and neck, stewed | 5.2 : 5.2 |
| Beef steak, grilled | 7.2 : 6.1 | Pheasant, roast | 5.5 : 1.7 |
| Beefsteak stewed | 8.7 : 2.4 | Pork leg, roast | 7.0 : 6.6 |
| Brain, boiled | 3.4 : 1.6 | Pork loin, roast, lean and fat | 6.7 : 4.5 |
| Chicken, boiled | 7.4 : 2.9 | Pork chops,grilled | 5.3 : 14.3 |
| Chicken, roast | 8.4 : 2.1 | Rabbit, stewed | 7.6 : 2.2 |
| Dripping, beef | tr. : 28.1 | Tongue | 5.4 : 6.8 |
| Duck, roast | 6.5 : 6.7 | Tripe, stewed | 5.1 : 0.9 |
| Goose, roast | 8.0 : 6.4 | Turkey, roast | 8.6 : 2.2 |
| Grouse, roast | 8.6 : 1.5 | Veal cutlet, fried | 8.6 : 2.3 |
| Ham, boiled, lean and fat | 4.6 : 11.2 | Venison, roast | 9.5 : 1.8 |
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| Fish (Legend) | |||||
|---|---|---|---|---|---|
| Protein | Fat Ratio | Protein | Fat Ratio | Protein | Fat Ratio |
| Bloaters, grilled | 6.4 : 4.9 | Halibut, steamed | 6.4 : 1.1 | Sardines, tinned | 5.8 : 6.4 |
| Bream, steamed | 3.3 : 0.6 | Herring, baked in vinegar | 4.8 : 3.7 | Scallops, steamed | 6.4 : 0.4 |
| Cockles | 3.1 : 0.1 | Herring roe, fried | 6.6 : 4.5 | Shrimps | 6.3 : 0.7 |
| Cod, fried | 5.9 : 1.3 | Herring, fried | 6.2 : 4.3 | Skate, fried | 4.3 : 4.7 |
| Cod, grilled | 7.7 : 1.5 | Kippers | 6.6 : 3.2 | Sole, fried | 5.7 : 5.2 |
| Cod roe, fried | 5.8 : 3.4 | Lobster, boiled | 6.0 : 1.0 | Sole, steamed | 5.0 : 0.4 |
| Cod, steamed | 5.1 : 0.3 | Mackerel, fried | 5.7 : 3.2 | Sprats, fried | 6.3 : 10.8 |
| Crab, boiled | 5.4 : 1.5 | Mussels, boiled | 4.8 : 0.6 | Trout, steamed | 6.3 : 1.3 |
| Eels, stewed | 5.0 : 9.2 | Mussels, raw | 3.3 : 0.5 | Turbot, steamed | 5.9 : 0.5 |
| Flounder, fried | 4.8 : 3.7 | Oysters, raw | 2.9 : 0.3 | Whitebait, fried | 5.2 : 13.5 |
| Haddock, fried | 5.8 : 2.4 | Pilchards, tinned | 6.2 : 3.1 | Whiting, fried | 4.4 : 2.6 |
| Haddock, smoked steamed | 6.3 : 0.3 | Plaice, fried | 5.1 : 4.1 | Whiting, steamed | 5.7 : 0.3 |
| Haddock, steamed | 6.2 : 0.2 | Plaice, steamed | 5.1 : 0.5 | Winkles boiled in salt water | 4.3 : 0.4 |
| Hake, fried | 5.5 : 3.2 | Prawns | 6.0 : 0.5 | ||
| Hake, steamed | 5.2 : 0.9 | Salmon, fresh steamed | 5.4 : 3.7 | ||
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| Dairy Products (Legend) | |||
|---|---|---|---|
| Note MILK contains carbohydrate and must not be taken freely—limit half-pint a day. | |||
| Protein | Fat Ratio | Protein | Fat Ratio |
| Butter, fresh | 0.1 : 24.2 | Egg white | 2.6 : 0 |
| Cheese, cheddar | 7.1 : 9.8 | Egg yolk | 4.6 : 8.7 |
| Cheese, cream | 0.9 : 24.5 | Eggs, raw/boiled | 3.4 : 3.5 |
| Cheese, Dutch | 8.0 : 4.8 | Eggs, dried | 12.3 : 12.3 |
| Cheese, gorgonzola | 7.1 : 8.8 | Eggs, fried | 4.0 : 5.5 |
| Cheese, Gruyere | 10.4 : 9.5 | Eggs, poached | 3.5 : 3.3 |
| Cheese, packet | 6.4 : 5.4 | MILK, fresh whole | 0.9 : 1.1 |
| Cheese, parmesan | 9.8 : 8.4 | MILK, fresh skimmed | 1.0 : 0.1 |
| Cheese, St. Ivel | 6.6 : 8.7 | MILK, condensed whole unsweetened | 2.2 : 2.4 |
| Cheese, Stilton | 7.1 : 11.4 | MILK, dried skimmed household | 9.7 : 0.1 |
| Cream | 0.5 : 11.9 | ||
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| Vegetables (Legend) | |||
|---|---|---|---|
| Protein:Carbohydrate | Protein:Carbohydrate | ||
| Asparagus | 1.0 : 0.3 | Lettuce | 0.3 : 0.5 |
| Beans, broad boiled | 1.2 : 2.0 | Marrow | 0.1 : 0.4 |
| Beans, french | 0.2 : 0.3 | Mushrooms | 0.5 : 0.0 |
| Beans, haricot | 1.9 : 4.7 | Onions | 0.2 : 0.8 |
| Beans, runner | 0.2 : 0.3 | Parsnips | 0.4 : 3.8 |
| Beetroot | 0.5 : 2.8 | Peas | 1.4 : 2.2 |
| Brussels sprouts | 0.7 : 0.5 | Potatoes, boiled | 0.4 : 5.6 |
| Cabbage | 0.4 : 0.3 | Pumpkin | 0.6 : 3.4 |
| Carrots | 0.3 : 1.3 | Radishes | 0.3 : 0.8 |
| Cauliflower | 0.4 : 0.3 | Spinach | 1.4 : 0.4 |
| Celery, raw | 0.3 : 0.4 | Spring Greens | 0.5 : 0.31 |
| Celery, boiled | 0.2 : 0.2 | Swedes | 0.3 : 1.1 |
| Chicory | 0.2 : 0.4 | Tomatoes, raw | 0.3 : 0.81 |
| Cucumber | 0.2 : 0.5 | Turnips | 0.2 : 0.71 |
| Leeks | 0.5 : 1.3 | Watercress | 0.2 : 0.21 |
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| Fruit (Legend) | |||
|---|---|---|---|
| Stewed fruit must not be sweetened with sugar. Tinned fruit should be avoided unless known to be sugar free. | |||
| Name | Protein:Carbohydrate | Name | Protein:Carbohydrate |
| Apples, eating | 0.1 : 3.3 | Greengages, stewed | 0.1 : 2.2 |
| Apples, baked | 0.1 : 2.3 | Lemon juice | 0.1 : 0.5 |
| Apples, stewed | - : 1.2 | Loganberries | 0.2 : 1.0 |
| Apricots | 0.2 : 1.7 | Melons, cantaloupe | 0.3 : 1.5 |
| Apricots, dried stewed | 0.6 : 5.1 | Oranges | 0.2 : 1.8 |
| Bananas | 0.2 : 5.5 | Orange juice | 0.2 : 2.7 |
| Blackberries, raw | 0.4 : 1.8 | Peaches | 0.2 : 2.3 |
| Blackberries, stewed | 0.2 : 0.9 | Pears | 0.1 : 3.0 |
| Cherries | 0.1 : 3.0 | Pears, stewed | 0.1 : 1.8 |
| Damsons | 0.1 : 1.8 | Pineapple | 0.1 : 3.3 |
| Damsons, stewed | 0.1 : 1.8 | Plums | 0.2 : 2.7 |
| Figs | 0.4 : 2.7 | Plums, stewed | 0.1 : 1.1 |
| Gooseberries,stewed | 0.2 : 0.5 | Prunes, stewed | 0.3 : 4.4 |
| Grapes, black | 0.2 : 4.4 | Raspberries,stewed | 0.2 : 1.1 |
| Grapes, white | 0.2 : 4.6 | Rhubarb, stewed | 0.1 : 0.2 |
| Grapefruit | 0.1 : 0.7 | Strawberries | 0.2 : 1.8 |
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| NUTS (Legend) | |||
|---|---|---|---|
| Name | Protein | Fat | Carbohydrate |
| Almonds | 5.8 | 15.2 | 1.2 |
| Barcelona | 3.7 | 18.2 | 1.5 |
| Brazil | 3.9 | 17.3 | 1.2 |
| Chestnuts | 0.7 | 0.8 | 10.4 |
| Cob nuts | 2.6 | 10.2 | 1.9 |
| Coconut, fresh | 1.1 | 10.2 | 1.1 |
| Coconut, dessicated | 1.9 | 17.2 | 1.8 |
| Peanuts | 8.0 | 13.9 | 2.4 |
| Walnuts | 3.6 | 14.6 | 1.4 |
| Olives (with stone) | 0.2 | 2.5 | negligible |
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |
| Legend |
|---|
| Very high fat. Normal serving will balance a restricted item on the fruit and vegetable list. |
| More fat than protein Larger serving will balance a restricted item on the fruit and vegetable list. |
| Fat and protein about equal Ordinary items have more protein than fat. |
| Caution Are medium-carbohydrate and should be taken only in moderation |
| Restricted, Are relatively high-carbohydrate and should be restricted to one serving a day and balanced with one of the high fat or more fat than protein foods in the Meat, Fish and Dairy Products Lists |
| Contain Carbohydrate and must not be taken freely—limit half-pint a day. |
| « Appendix B » | « Eat Fat and Grow Slim » | « Decline Of Diet » | « Impact Of Decline » |