Dr. Dean Ornish does not advocate a "one-size-fits-all" diet; rather, he presents recommendations for healthy eating. Ornish dieters can decide for themselves how healthy they want to be by determining how carefully to follow the doctor's advice. Dr. Ornish describes his dietary recommendations as a food spectrum, with the healthiest choices being fruits and vegetables, whole grains, and legumes, such as beans, followed by fish, then chicken, then red meat. Avocados and nuts are foods to be minimized, as are refined carbohydrates, such as white sugar, white rice and white flour. Unlike a lot of popular diets, there is no limit on portion sizes under the Ornish plan. Dr. Ornish says you should eat until you’re satisfied and what you choose to eat is really up to you.

Diet Fundamentals:

• Limit fat to 20-25 percent of daily intake
• Portion control
• Eat legumes, fruits and veggies
• Use nonfat dairy and egg whites
• Use minimal white sugar and flour
• Avoid meats, oils, avocados, nuts, seeds, white rice and white bread
• Moderate exercise for 30-60 minutes per day, with moderate resistance training
• Incorporate healthy eating habits into comprehensive lifestyle changes

Sample menu:

Breakfast
• Nonfat yogurt
• Whole-grain cereal
• Fruit

Morning snack
• Fruit

Lunch
• Frozen entree
• More vegetables
• Low-fat dip

Afternoon snack
• Chocolate-mint patty
• Low-fat protein bar

Dinner
• 4-6 ounces white fish
• Salad with low-fat dressing
• Vegetables
• 1/2 - 1 cup brown rice

Pros and Cons:

The Pros
• Diet has been proven to reverse heart disease.
• Diet also reduces the risk of cancer, diabetes and high blood pressure.
• Portion size is not an issue because the foods are high fiber and low calorie.

The Cons
• Diet may be tough to follow.
• Dieters who don't stick to "good carbs" may gain weight.
• Too few "good" fats, such as nuts and avocados.
• Dieters may feel hungry because of too little lean protein or good fat.