What to Eat

“What then is the bottom line when it comes to some sort of recommendation about diet and mental health? Same as already discussed for other conditions. Look askew at supplements, reduce intake of red and processed meats in favour of fish and poultry, replace refined grains with whole grains, increase legumes, and eat at least 5 servings of fruits and vegetables a day. That then is the link between diet and health in a nutshell.”

-Joe Schwarcz, “Food For Thought- Literally.” McGill: Office for Science and Society. March 2, 2022.

Recommendations like these always talk about servings. It would be better if they included a chart of what they meant by that.

Visual Guide to Portion Sizes

From http://myrealfoodfamily.com

Also, the National Heart, Lung and Blood Institute has a discussion on how portion and serving sizes have changed over the years.

Diet is key. While it is possible to reduce your weight by increasing the amount of exercise you do, it often doesn’t stay off because you need to continue that exercise regime to keep it off. As the saying goes: you cannot outrun a bad diet.

Once you have your diet under control, it is also useful to consider the guidelines for physical activity that I have referenced before and perhaps done in combination with a monthly 45 minute physical fitness test.

To put it another way, if you worked your way up to doing a running 10 miles every week, did it for a year and kept your diet the same, it would burn ~700-1500 calories a week, which would result in weight loss of between 10-20 pounds a year.