From my Family Internist, my V.A. Doctor and my Cardiologist, everything in Moderation...not excess.
A healthy diet of fruits, vegetables, and protein such as fish, chicken or lean red meat. The meat/fish portions should be roughly the size of the palm of one's hand (no fingers included).
Avoid processed food (bologna, hot dogs, fast foods), sugary drinks like colas. They don't call it junk food without reason.
Cut back or eliminate carbs like Bread, grains and flour products. Pasta and rice in limited quantities once in a while is OK provided one does moderate exercise to help burn off those calories. It all comes down to calories.
Beans and legumes are an excellent source of protein and a nice salad can help stave off those hunger pangs. Try some balsamic vinegar as a salad dressing. The calorie content is hardly worth noticing and tastes great. Doc also said it was more than fine to eat eggs several times a week as they are mostly protein and those old myths about being high in cholesterol are false.
Water is a must and no you really don't need those flavored additives to squirt into the water bottle. Stay hydrated and it water also helps flush your body of impurities.
Coffee is almost as healthy as water and with some other benefits. As infurl mentioned, 3 to 4 cups per day should be fine.
Cut back on sugar and salt as so many products already contain more than one might realize.
If one does have a passion for candy, eat Dark Chocolate instead of Milk Chocolate. It has far better ingredients, some of which are beneficial.
Certain nuts are also a great source of protein like Pistachios, Almonds, and Macadamia nuts. No to peanuts, walnuts, and cashews.
Extra Virgin Olive Oil is great to use for salads and cooking.
Avoid artificial sweeteners and especially all DIET SOFT DRINKS. The chemicals they put in those are nothing short of legal poison and studies have shown that the chemicals contained in Diet Sodas actually Cause people to Eat More! Not less!!
Start with some moderate exercise like a slow walk for about 10 - 20 minutes and over a couple of weeks try to extend your walking time and pace. You'll soon realize how much easier it is. Wear some earbuds/headphones in a portable music device/phone to help keep your focus intact while walking.
Don't try to do too much too soon...it will become easier in time.
I've lost over 35 lbs, eat healthily and walk several miles each day, no smoking and only an occasional glass of wine with dinner once in a while.
Just had my yearly checkup and all systems seem fine!
To each their own. Good luck and finish your veggies!
