7 Days Seven Tips

Proper nutrition in association with healthy lifestyles, health habit discipline, and regular physical activity will:

• Positively affect personal health
• Help reduce catastrophic medical care expenditures

1. Healthy Fats over Unhealthy Fats

• Avoid trans fats, mainly present in baked products and butter
• Limit intake of saturated fats, mostly from red meat, butter, milk, and other dairy products (under 8% of calories).
• Choose unsaturated fats, mostly from olives, olive oil (rich in monounsaturated fats), canola, and nuts

2. Slowly Digested Carbohydrates over highly refines ones

• Limit intake of white flour, white rice, pastries, sugary drinks, and French fries.
• Add whole fruits and vegetables beans and nuts to your diet
• Aim for at least 6 servings of whole grains a day.

3. Best Protein Packages

• Aim for at least half of protein from plants – beans, nuts, seeds, whole grains, fruits, and vegetables.
• Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance.

4. Fruits and Vegetables are a must

• Consider at least 5 servings of fruit and vegetables a daily eat of variety and color.
• Fresh is usually best

5. Beverages: Opt for Low-Calorie Hydration

• Water is the best choice for hydration
• Consume coffee and tea in moderation
• Avoid sodas, fruits drinks and sports drinks.
• Limit alcohol intake

6. Meet RDAs for Vitamins and Minerals

• Consume foods rich in vitamins and minerals
• May consider RDA-level Multivitamin-multi-mineral supplement (on doctor’s recommendation)

7. Daily Exercise

• 30 minutes of physical activity such as brisk walking on most, at least five days a week is recommended.