Though we are amid an obesity epidemic we can't (and won't) be successful trying to starve our way back to good health.  Americans need to learn to eat differently, not necessarily less.  I advocate that people first pay attention to the following EAT MORE list, and once they've learned to eat with abundance, begin to tackle label reading for the EAT LESS list.

STAGE 1:

·     No label-reading necessary for this EAT MORE list:

o  more fruits and vegetables (8 to 10, 1/2 cup servings per day)

o  more legumes (beans, lentils, dried peas) and whole grains

o  breakfast every day. but make sure it includes something from the "eat more" category such as whole grains, dairy, and fruit.

o  drink tap or filtered water to stay hydrated and keep your stomach full in order to cut cravings

o  get 3-5 servings of low-fat dairy per day (skim milk, yogurt, low-fat cheese)

STAGE 2:

·     Become a label reader and EAT LESS of these:

o  Avoid saturated fat -- for most people this means consuming no more than 10 to 15 grams of saturated fat per day.

o  Avoid all trans fat (usually listed as a "partially hydrogenated oil" in the list of ingredients)

o  Lower sodium in your diet to about 2300 mg/day.  Do this gradually (to retrain your taste buds) by avoiding processed foods - the ABCs - anything boxed, canned or cured - and choose fresh cuts of meats, vegetables or fruits.  Add flavor with the use of herbs, spices, garlic, vinegars, and salt substitutes.

o  Don't drink empty calories.  Avoid drinks containing high fructose corn syrup like sodas and commercial "fruit" juices; women should have no more than 1 and men 2 alcoholic beverages per day.

o  Be aware that even "diet" drinks may have harmful effects on your metabolism and aren't as healthy as they may seem.  

 Is this too simple?  Too complicated?  Too ambitious?  Let me know what you think!

Jan