A Delicious Low-PUFA Diet Template

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Still Life with Turkey Pie 1627 Pieter Claesz
Pieter Claesz artist QS:P170,Q354832, Still Life with Turkey Pie 1627 Pieter Claesz, marked as public domain, more details on Wikimedia Commons

8/26/2018 diet update:
I drink anywhere from a half gallon to a gallon of low-fat milk daily with about a glass of orange juice daily. I eat large amounts of wheat pasta such as spaghetti and sometimes lasagna, white rice and occasional potatoes, corn tortillas or corn bread, all heavily salted as the aforementioned dishes permit and made with eggs, of course. I’m trying to work gnocchi into my diet (to get the nutrition of the potato in a more palatable form.) I often eat tomatoes as sauce or salsa, smaller amounts of cheese and servings of lean chicken seasoned and fried in coconut oil, where I may also make fried rice. I’ll bake one or two pizzas per month with three cheeses, canned mushrooms and pineapple or something similar. Sometimes, I’ll bread and deep-fry chicken tenders and eat them with fries or waffles. I eat no nuts or oils besides coconut oil and sparse amounts of olive oil. I eat almost no vegetables besides carrots, and I eat occasional servings of beans, such as refried beans.
I love spiced dishes like chili or curries, particularly chicken tikka masala over rice. For desserts to snack on, I’ll make brownies, oatmeal raisin cookies with coconut oil, iced mochas or hot chocolate with a bit of coffee. I’ll sometimes make Belgian waffles with coconut oil in the batter, liberal amounts of syrup, and with very occasional whipped cream and chocolate chips. In the summer, I buy popsicles, frozen grape juice and drink more sodas. Very rarely, I’ll have a toasted English muffin with jam (and sometimes fat-free peanut butter). I used to eat many pot roasts, but the meat added too much protein alongside the milk.
For all frying or other use of oil, I use TKB Trading’s fully hydrogenated 92 degree coconut oil, which has 100% saturation.
Gluten irritates the intestine, and in a more ideal setting, rice or corn-based dishes (or flours) would be ideal, but the extra cost of non-wheat flours financially prohibits them for some.
Although I don’t measure my macronutrient intake, I probably eat around 120 grams of protein, around 600-900 grams of carbohydrate (mostly starch with plenty of sugars from milk, juice and table sugar), and fat varying from 50-100 g per day. Up to 90% of my fat derives from coconut oil with the remainder occurring naturally in low-fat foods, such as grains, potatoes juices, and low-fat milk.
If I drink plenty of coffee, then I find less need for a wider variety in recipes, but of course, there’s still some need for nutrients.






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