TO MAINTAIN HEALTH AND STAY HEALTHY:

Eat a balance of protein, carbohydrates, and fat for each meal and snack. The suggested percentage of calories from each is: Carbohydrates 40% / Protein 30% / Fat 30%.

Read the food labels of everything that you eat (know what you are eating).

Eat 2-3 fruits per day (good carbohydrates)

Eat 2-3 vegetables per day (good carbohydrates and some protein); avoid starchy vegetables

Eat fish 1-2 times per week

Eat 4-5 eggs per week (you can eat more egg whites)

Reduce bread, bagels, pasta, rice, bananas, sugar, cakes, candy and cookies (these are carbohydrate and calorie rich and are responsible for creased body fat)

Eat only whole grain bread (but not often)

Reduce saturated fats to 10% of your calorie intake

Eat more olive oil, canola oil, and flax-seek oil

Limit alcohol to one drink or one glass of wine per day (red wine is best for you)

TO LOSE WEIGHT, CONSIDER THIS REGIMEN:

Think protein for all meals and snacks; protein helps burn fat, and no meal should be eaten without it

Eliminate bread, bagels, bananas, rice, cakes, cookies, candy and sugar

Reduce pasta and potatoes

Substitute green vegetables and fruits for breads and starches

Start some type of physical exercise (only muscle activity can burn fats and carbohydrates)

NOTE: One pound of excess body weight is the equivalent of 3500 calories