NEW: 2,100 Calorie per Day Diet, to keep blood pressure down, control blood sugar, and keep your the brain sharper 2014

All Information is from Nutrition  Action Newsletter Feb 2014.
Always consult your Medical Practitioner before changing your diet


These recommendations are based on the OmniHeart & DASH studies.
It's rich in fruit and vegetables,fruit and fiber and low in sugar, carbs and saturated fat.
This diet helps plus some form of daily exercise to keep the heart pumping and circulation to the brain...something as simple as 30 mins brisk walking outside pref. in fresh air.

This diet also helps keep the brain sharp, and caffeine is allowed..4 cups of reg brewed coffee daily; 1 cup Starbucks Venti or 2 tall Starbucks coffees.
Daily allowances



11 SERVINGS OF FRUIT AND VEGETABLES
(1/2 cup, 1 cup greens, 1 piece fruit)
Berries are great one or 2 servings a week

4  SERVINGS OF GRAINS
(1/2 cup pasta or rice or cereal, 1 slice bread)

2 SERVINGS OF LOW-FAT DAIRY
(1 cup milk or yogurt, 1 1/2 oz. cheese)

2 SERVINGS LEGUMES OR NUTS
( 1/2 cup beans, 1/4 cup nuts, 4 ozs tempeh)

  1 SERVING POULTRY, FISH, LEAN MEAT
( 1/4 pound cooked)

2 SERVINGS OILS AND FATS
(1 TBSP)

2  SERVINGS OF DESSERTS
( 1 tbsp sugar, 1 small cookie)

1 WILD CARD  any 1 serving of any of the above, as a daily extra. 

 I hope this helps and can keep you happy and reading my blog much longer, and healthier too.