HEALTH-NUTRICIAN-EATING GUIDELINES!

*Ever since my heart attack last October, and the arrival of the additional bad news that I was also a diabetic with high blood pressure and high cholesterol who needed to lose a lot of weight, I have been researching the subject of weight loss in some depth, and in so doing I have determined that the best way to do this is by employing the age old methods of exercising more and eating less, and as a result of this I have evolved into a fairly regular routine of walking 1.5-2 miles...twice a day (one in the morning and one in the afternoon)...and shortly after meals that have now become a lot healthier by following the following guidelines.

Eating Guidelines

1. For caloric intake, I have been emphasizing those foods that contain the lowest possible amount of calories while still satisfying my nutritional needs.
2. For carbohydrate intake, I have been aiming toward getting 45 to 65 percent of my daily calories from carbohydrates, while emphasizing complex carbohydrates, especially those from whole grains, and beans, and from some fruits and low fat milk.
Note: I have also been limiting my previously excessive consumption of candies and other sweets to what is now almost nothing.
3. For protein intake, I have been emphasizing those foods that can provide me with a good supply of protein, such as various poultry products, and sea foods, and meats, and dairy products, and beans, and nuts, and seeds, while still allowing me to stay under my 175 milligrams daily limit.
4. For fat intake, I have been emphasizing "low" fat foods that allow me to remain under my 70 gram a day limit while still enjoying the taste and the other benefits that it provides.
Note: Fats provided by various nuts are said to be especially beneficial.
5. For cholesterol intake, I have been emphasizing "low" fat foods that are therefore "low" cholesterol foods that allow me to remain under my 300 milligram a day limit while still meeting my other nutritional needs.
6. For fiber intake, I have been emphasizing foods that allow me to remain under my 38 grams of fiber a day limit, including both soluble and insoluble fiber.
Note: Oats, dried beans, and some fruits...such as apples and oranges...are said to be good sources of soluble fiber.
Note: Vegetables, wheat bran, and various other grains are said to be good sources of insoluble fiber.
7. For sodium intake, I have been emphasizing foods that are salty enough without adding more salt during their cooking process and/or after they are served, and I have also been avoiding various foods that are usually over salted during their manufacturing process, such as canned vegetables and soups, and various luncheon meats and frozen dinners, which has helped me stay under the 2000milligram a day limit for sodium consumption.