Lesson 4 -Eat for the Long Run

What’s the bottom line?

Emphasize a plan based diet and foods associated with the Mediterranean Diet and the Dash Diet, which emphasize veggies, fruits, whole grains, beans, nuts, seeds, legumes, olive oil, avocado, and herbs and spices. Red meat and sugar-laden foods need to be avoided or eaten only occasionally.  This approach also includes eating fish at least a couple of times a week. Eggs, poultry, cheese, and low fat dairy products are eaten in moderation.  These food choices have been proven to be easy to follow, can help with short and long term weight loss, are low in environmental impact, and reduce risk of cardiovascular disease, some cancers, cognitive decline, and diabetes.

Eliminate, or lower as much as possible, foods with saturated fats, such as red meat and full fat dairy products, which contribute to high cholesterol. Include, however, healthy fats in your diet, such as monounsaturated and polyunsaturated fats, which can reduce cholesterol.

Emphasize the foods associated with the Mediterranean Diet, such as veggies, fruits, whole grains, beans, nuts, seeds, legumes, olive oil, avocados, and herbs and spices. Red meats, salty foods, and sugar-laded foods need to be avoided or eaten only occasionally. Eat fish, especially fatty fish, at least a couple of times a week. Eat whole eggs, poultry, low fat dairy products, and cheese in moderation. These food choices have been proven to be easy to follow, can help with short and long term weight loss, and reduce risk of cardiovascular disease, diabetes, and certain cancers.

 

<<last                    page 7                    next >>