Nondairy

One tablespoon of nondairy creamer has a mere 20 calories and 1 gram of fat. And since it doesn't require refrigeration, you can keep it on hand just about anywhere. Switching to fat-free milk is another easy option to lighten up your java.

Two tablespoons of flavored nondairy creamer (liquid) adds 80 calories and four grams of fat (as much as a pat of butter).
Two tablespoons of flavored syrup adds 80 calories, but no fat.
One tablespoon of cream adds 50 calories and six grams of fat.

Nondairy creamers such as Coffee Rich® or Mocha Mix® (up to one cup per day) can be used in addition to milk.
Avoid nuts, peanut butter, dried beans, seeds and lentils.

Vitamin B12 is well-absorbed from fortified nondairy milks and from breakfast cereals, as well as from supplements. Because vitamin B12 absorption is inversely related to dosage, a daily supplement of at least 5 mg or a weekly supplement of 2,000.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized "...

These vegetable fats are found in many commercially baked goods, such as cookies and crackers, and in nondairy substitutes, such as whipped toppings, coffee creamers, cake mixes, and even frozen dinners.

Commercial salad dressings, prepared soups, condiments, sauces and seasonings prepared with ingredients listed above. Hot cocoa mixes, nondairy cream substitutes, flavored instant coffee, herbal tea, alcohol distilled from cereals such as gin, vodka, ...

Some products that are labeled "nondairy," such as powdered coffee creamer and whipped toppings, may include ingredients that are derived from milk, and therefore contain lactose.

Fresh fruit and vegetables, salmon, tuna, chicken breast, egg whites, nuts, pumpkin seeds, oatmeal, whole grain pasta, tofu, nondairy cream cheese, maple syrup, raw honey, blackstrap molasses, brown rice syrup.
Sample Diet Plan
On arising ...

Grilled chicken breast with onion and pineapple slices, one slice rye bread with nondairy spread, green salad
Snack
Apple or pear with tea ...

peanut butter, solid vegetable shortening, nondairy creamer,
and baked products like cookies, cakes, and crackers. For
people trying to lose blood cholesterol level, these foods
should be chosen less often.

Klaper recommends nondairy powdered acidophilus, available in most health food stores. He says to take two tablets between meals (four to six tablets per day) for at least two months.
New Choices In Natural Healing by Prevention Magazine ...

See also: Diet, Eating, Protein, Vegetable, Health