All of the major health organizations and agencies agree on one thing: A diet high in vegetables, fruits, grains and beans and low in fat is essential to avoiding chronic disease like cancer, heart disease and stroke.
Health Guidelines call for consuming five or more servings of vegetables and fruit each day and seven or more servings of whole grains, beans and tubers. Eating so many servings of plant-based foods cuts down on foods of animal origin which the guidelines encourage you to limit. Following these guidelines leads to healthy proportions on your plate. Vegetables, fruits, beans and whole grains, all good sources of carbohydrates, may take up to two-thirds of the space. Animal sources of protein and fat will be minimal. Instead of cookies, cakes and ice cream all made with animal fats fresh fruit in the summer and fresh, frozen or canned fruit in the winter can be a common dessert. The guidelines also call for daily physical exercise to become part of the "manner of living." Regular physical activity is as much a part of overall health and disease resistance as a healthy, nutritious diet.
Most people who make the change from a typical high-fat, sedentary American lifestyle to one which follows these guidelines will slowly, safely lose weight. For those already following these or similar guidelines who feel the need to shed some pounds, the method is simple: Maintain the same nutrient proportions on you plate, slightly decrease portion size, and slightly increase exercise.
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