Ornish Diet Foods

The Ornish diet is a weight loss and wellness diet, created by cardiologist Dean Ornish, M.D. In his book, "Eat More, Weigh Less," Ornish recommends a vegetarian diet consisting of 10 percent fat, 20 percent protein and 70 percent carbohydrates. By making nutritious food choices and reducing fat intake, the Ornish diet is said to enhance heart health and weight management without deprivation. For best results, discuss your weight and dietary goals with a qualified professional.

Fruits and Vegetables

Fruits and vegetables provide a broad range of vitamins and minerals, many of which are disease-fighting antioxidants. As valuable sources of dietary fiber, fruits and vegetables support digestive wellness and can help keep you satiated between meals. The Ornish diet allows for limitless intake of fresh fruits and vegetables. Since fruits and vegetables are naturally cholesterol-free and low-fat, they fit well within the diet's daily limit of 10 percent fat. Ornish suggests primarily fresh, colorful, organic fruits and vegetables for best potential results. The meal plan provided in his book incorporates fruit into most breakfast meals and two or more servings of vegetables with most lunch and dinner meals. You can also enjoy cooked vegetables, as side dishes and/or entrees. Since one reason people enjoy eating is "to chew," according to Ornish, keeping fresh vegetables, particularly leafy greens, readily available in your home or workplace can help fulfill your desire to snack, without adding empty calories or exacerbating weight gain.

Complex Carbohydrates

Complex carbohydrates are a major component of the Ornish diet. According to Ornish, replacing refined carbohydrates, such as potato chips, sweets and white bread with whole grains, starchy vegetables and legumes can improve your wellness and prevent yo-yo dieting---also known as repetitive cycles of dieting followed by weight gain. Whole grains provide rich amounts of nutrients, including B vitamins, iron, magnesium and zinc. To reap the most benefits from your grains, the American Dietetic Association suggests foods labeled "100 percent whole grain," rather than "made with whole grains." Examples of nutritious whole grains include wild rice, brown rice, oatmeal, bulgur, whole-grain corn and whole rye, wheat and oats. Nutritious starchy vegetables include winter squash, butternut squash, pumpkin, sweet potatoes and baked potatoes. Legumes, such as lentils, black beans, garbanzo beans and peanuts, provide complex carbohydrates as well as protein. Aim for a variety of complex carbohydrates routinely to reap the broadest nutritional benefits.

Yogurt and Tofu

Protein plays numerous important roles in the body, including lean tissue development and tissue repair. In addition to legumes, the Ornish diet suggests protein-rich foods such as low-fat yogurt and tofu. Most of your meals should contain a serving of legumes, low-fat dairy products or tofu. For optimum wellness, MayoClinic.com recommends that most vegetarians seek five servings of protein-rich foods daily.