Positive Eating Plan aka
Prevention Millennium Diet*
Daily servings
veg and fruits, 9 servings ( 5 veg/4 fruit)
whole grains, 3-6 servings
high-calcium, 2-3 servings
Weekly servings:
Beans - 5+
Nuts - 5
Fish - 2
Serving Sizes
veg. & fruit
1 serving = 1/2 c. chopped fruit
1/2 c. cooked or raw veg.
1 c. raw green leaves
3/4 c. veg or fruit juice
Whole Grains
1 serving = 1 slice whole wheat bread
1/2 rice or bulgar
1/2 c whole wheat pasta
Calcium 1 serving = 1 c ff or 1% milk
1 c ff yogurt
1 c calcium fortified O.J.
1 oz. reduced ff cheese
Supplements
100% DV multivitamin/mineral
500 (under 50) to 1000 (over 50) mg. calcium
100-400 IU Vit. E
100-500 mg Vit. C
Keep calories to 1500 a day - 250 cal. per meal. Eat 6 small meals a day. Do not exceed 42 fat grams per day.
Drink 8 glasses water and 1+ cup of tea daily.
* Copied from the Jan. 2000 issue of Prevention Magazine
Here is the website address for the Prevention Millennium Diet.
http://www.prevention.com/2000/diet/index.html
This is not necessarily a vegetarian diet.