The Plan

Diet (Combo of DASH, TLC and Mediterranean Diet)

Eat about 1800-2000 calories.

6 servings of grains (1 slice bread, ½ cup granola, rice, pasta, pretzels, popcorn.) Whole grains best.

4 servings of vegetables (1 cup raw, leafy veg, ½ cup raw or cooked veg) Eat lots of these, fresh. Eat good breakfast, including fruit, grains.

Prefer meals based on fresh vegetables, fruit, and whole grains.

2 servings milk products (1 cup milk or yogurt, 1.5 oz of cheese) Yogurt, cheese as garnish/flavoring.

3 servings lean meat (1 egg, 1 oz meat, poultry, fish)  Choose fish twice a week.

4  servings per week nuts, seeds, legumes.  (1/3 cup nuts, 2 T peanut butter, ½ cup beans or peas)

2 servings fats and oils  (1t veg oil, 1T mayo, 2 T salad dressing.)  Prefer good fats, olive oil.

·      Less than 126 calories from, or 12 grams of, saturated fat. (7% of 1800) 

·      Less than 540 calories from fat. (30% of 18000)

·      Not more than 200mg of cholesterol per day.

3 servings per week sweets (1 T jelly, ½ cup sorbet) Sweets should be low in fat.

Do not snack on baked goods or candy, rather on nut bars, nuts, dried fruit, fruit, etc.

Drink lots of water.  Wine in moderation (one small glass a day.)

Life

Pay myself first, make the following a priority, even when I feel busy:

·      Exercise about 30 minutes a day.  Make time for yoga,

·      Meditate,

·      Read,

·      Keep house and office orderly, clean,

·      Get enough sleep,

·      Update my pilgrim’s progress.