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There is nothing magical or mysterious about the Formula For Life lifestyle plan. The American Heart Association (AHA), American Dietetic Association (ADA), American Cancer Society (ACS), Institute of Medicine (IOM), and the United States Department of Agriculture (USDA) can’t all be wrong. Of the many “diet books” on the market there are a few that I believe are consistent with good health (i.e. not a fad diet) – these include the Mediterranean Diet, the Omega Diet, and the Glycemic Index Diet (GI diet). I do not pretend to have come up with something mysterious and new. I just hope that I can motivate you to embrace and understand good health.
What are the tenets of good health that all the above mentioned agencies and books agree upon?
- Exercise. It use to be that we recommended 30 minutes three times a week as enough. Not anymore. Study-after-study of health, weight loss and weight maintenance have proved that was an underestimate. It takes a minimum of 30 minutes a day to achieve some degree of protection from chronic disease and 60 minutes every day of moderate intensity activity for weight maintenance/loss. This is equivalent of 17-22 miles of brisk walking a week. The actual duration depends on the activity.
- Light - Light walking or volleyball = 60 minutes;
- Moderate - Brisk walking, swimming = 30 – 60 minutes;
- Vigorous – jogging, hockey = 20 – 30 minutes.
- The activity should be divided up as follows. Endurance (aerobic) 4-7 days a week; flexibility 4-7 days a week; and strength-conditioning 2-4 days a week.
- The macronutrient recommendations are wide and allow you to basically choose what is comfortable for you and still be healthy. Carbohydrates, 45-65%; fat, 20-35%; protein, 10-35%.
- Fiber should be 35-50 grams per day.
- 5-7 servings of vegetables and fruit every day.
- 6 or more servings every day of a variety of grain products.
- FISH, twice a week, particularly fatty fish.
- Nuts and seeds, 1 ounce daily.
- Eggs – no more than 4 per week.
- Lean meat such as skinless poultry, veal, lean pork, lean red meat (extra-lean ground, tenderloin, sirloin).
- High-fat red meat once or twice a month at most.
- Limit or eliminate foods high in calories and low in nutrition such as sugar, candy, pastry, chips, and sodas.
- Limit or avoid saturated and trans fat.
- Less than 6 grams of salt which equals 1 teaspoon or 2,400 milligrams.
Now that you have the basics, lets look at the mechanics of implementing your new lifestyle.
- Food servings and food pyramid
- Fruits - serving size and tips
- Vegetables - serving size and tips
- Grains - serving size and tips
- Meat and beans - serving size and tips
- Milk - serving size and tips
- Oils - serving size and tips
- Discretionary Calories - explained and common sizes.
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