eggs, or prepared in any manner just so they are not fried in grease. Scrambled in butter would be very well . . .
306-3
. . . Do not have these {vegetables} cooked with pork of any kind! Most of the grease used with these should be butterfat, when they are cooked—see?
278-1
. . . No particles of grease {in beef juice}, other than butter in same.
261-20
This is not to say that butter is regarded as a perfect food for all. Trouble digesting fats with resulting skin rash means it’s time to cut back at least temporarily and switch to vegetable oils:
. . . Not too much of grease of any nature, though butter—preferably those of the nut variety—may be used.
91-1
. . . {Corn cakes} when taken should be prepared in butter—or with the fats from vegetables rather than from the animal fat . . .
259-7
Eggs, included in hundreds of meal plans, are highly recommended with no expressed concerns as to their fat content. While the white portion is sometimes found to be overly acidic, the yolk is almost universally advised. Preparation methods mentioned include soft boiling, soft scrambling, and hard cooking. Use of meat fat here is a very definite no-no:
Do not eat fried foods of any kind, ever; especially not fried eggs . . .
1586-1
Olive oil, salad dressing, and mayonnaise are all mentioned in connection with hard-cooked eggs. The yolk can even be a dressing ingredient:
. . . Preferably use the oil dressings; as olive oil with paprika, or such combinations. Even egg may be included in same, preferably the hard egg (that is the yolk) and it worked into the oil as a portion of the dressing.
935-1
An exceptional source of a beneficial kind of fat that is extremely high in vitamins A and D is found in the oil from certain kinds of fish. This may be one reason why so many readings prefer seafood to other forms of animal protein:
In the diet, do keep body-building foods . . . Not too much of fats, but foods that are easily assimilated; plenty of fish, both canned and fresh. Doing these, we should bring the better conditions for this body.
3267-1
Some readings also focus on supplemental fish oils such as cod liver or halibut oil in liquid or tablet form:
. . . the properties in the Cod Liver Oil or Halibut Oil or those things that give co-resistances in the vitamins that such carry into the body.
1278-6
. . . The use of those properties as will be found in that of the fish oils, or of those that are mono-hydrated . . .
2654-2
. . . We would use . . . codliver oil . . . This is as of sunlight taken into the gastric forces, of especially the duodenum.
501-1
Unlike most animal fats, which are highly saturated (more on this later), fish oils are a highly unsaturated kind known as omega-3s. The largest amounts of these unusual fatty acids are found in oily fish from cold northern waters such as sardines, herring, mackerel, bluefish, salmon, and albacore tuna.
According to holistic wellness advocate, Dr. Andrew Weil, omega-3s are extremely important to health:
They appear to reduce inflammatory changes in the body, protect against abnormal blood clotting, and, possibly, protect against cancer and degenerative changes in cells and tissues. A great deal of research suggests that optimal diets should include sources of these hard-to-find compounds.14
In contrast, a hazardous form of fat is the grease or tallow from meat. Although various types of meat are themselves often advised, so is keeping them lean in most cases:
. . . Eat little meats, and those that are taken should be of sinew rather than fats . . .
3-1
And in the matter of the diet, keep away from too much grease or too much of any foods cooked in quantities of grease—whether it be the fat of hog, sheep, beef or fowl! But rather use the lean portions and those that will make for body-building forces throughout. Fish and fowl are the preferable meats. No raw meat, and very little ever of hog meat. Only bacon.
303-11
Clearly, the only good bacon (if that) is the kind where most of the fat is burned off:
. . . to be sure, breakfast bacon may be taken if it is prepared very crisp without much of the fat or grease in same.
23-3
This same principle of leanness applies to juices and broths as well:
Noon meals would be preferably the meat juices, rather than the broths—but little or no fat included in same when the juices are being taken from same.
13-2
It also rules out that old southern practice of greasing up perfectly good greens:
Plenty of green vegetables but not cooked in fat; rather in their own juices.
25-6
. . . Do not use bacon or fats in cooking the vegetables, for this body, for these tend to add to distresses in those directions of this segregation and breaking of cellular forces throughout the system.
303-11
If meat fats, especially of pork and beef, are bad for us, there is one thing that can make them even worse. The readings are categorically opposed to fried foods of all kinds, especially where meat fats are involved:
. . . No fried meat, no fried foods at any time for the body.
461-1
. . . Do not have fried food, such as steak or very fat roasts—they are detrimental to the better eliminations from the system.
675-1
. . . No red meat; no fried meat nor fried food of any kind; not even boiled fat meat. But fish, fowl, lamb or the like may be taken.
978-1
As mentioned earlier, one way that fats vary is in their degree of saturation. Chemically, fats are made up of fatty acids—chains of carbon atoms with varying numbers of hydrogen atoms attached. The more plentiful hydrogen atoms become, the greater the saturation, so saturation levels can range from mono (one double bond in the chain) to poly (two or more double bonds). Highly saturated fats such as those found in beef pose a variety of threats to health, as Dr. Weil attests:
Evidence for the health risks of saturated fat is
