A study reported in the Archives of Internal Medicine demonstrated that lean beef may be as healthy as fish and chicken. Two groups were required to restrict their daily intake of saturated fats to ten percent.

At the end of five weeks, the beef group's cholesterol dropped eight percent and the chicken group's dropped ten percent. The leanest cuts of beef are sirloin tip, eye of round and round steak. Pork center tenderloin and Canadian bacon are the leanest pork cuts. Small chickens are leaner than larger ones, and turkey breast is leaner than chicken. The least fatty fish are cod, flounder, haddock, scrod, halibut, shrimp, mussels and lobster.

CHEESE, NUTS AND SEEDS: The lowest fat natural cheeses are feta, farmers cheese, low-fat cottage cheese and cream cheese made with low-fat yogurt. Cream cheese is eighty five percent fat while low-fat cottage cheese is only twelve percent. Nuts, seeds and peanut butter are eighty five percent fat. Chestnuts are the least fat.

SUGGESTED HERB MIXTURES TO SPICE UP YOUR MEALS: 1/2 tsp. cayenne, 1 tbsp. garlic powder, 1 tsp. each ground thyme, basil, parsley, sage, savory, mace, onion powder, black pepper. Use this combination of herbs in your egg white omelets, salads, vegetables, fish and meat. Blend for vegetables and meat: 1 tsp. thyme, marjoram, rosemary and sage. For fish: 3/4 tbsp. parsley, 1/2 tsp. onion powder and sage, 1/4 tsp. marjoram and paprika.

For meat, vegetables and poultry: 3/4 tsp. marjoram, 1/2 tsp. thyme, oregano, sage and rosemary.

For meat, potatoes, vegetables: 1 tsp. dry mustard, 1/2 tsp. sage and thyme, and 1/4 tsp. marjoram. Cook fish in tomato juice, dillweed, fennel or thyme and chervil. Stew beef in any of the following herbs: carraway, pickling spices, tarragon, marjoram, bay leaf (remove before serving) or chili powder.

Meat loaf: add oregano, basil, garlic, or chili powder.
Chicken: add oregano, basil, garlic, chili powder, dry mustard, clove, all-spice, in different combinations to suit your taste.

Rice: try thyme, onion, paprika or rosemary.

Cabbage is great with minced onion and nutmeg, caraway, vinegar, all-spice or cloves.

Green beans are good with dillweed, savory, onion or tarragon.

Potatoes: for a new twist add caraway, onion, thyme and parsley.

Zucchini: tarragon, basil, dillweed, oregano or garlic.

Carrots: dillweed or Italian dressing.

As you experiment, you will find many other combinations. Non-fat yogurt with horseradish, onion, chives, or dill, makes a great dip for raw vegetables. Cabbage takes on a new taste if you shred and drop in boiling water for 2 - 3 minutes. Drain, add salt substitute, pepper and a little powdered butter.