Summary of the Real Age Plan of Diet and Nutrition
It was recommended that everyone:
Begin taking vitamins daily (supplements of calcium, folic acid, Vit C and E.)
Dietary intake of:
3,000 mg potassium
1,000-1,200 mg calcium
600 mg folate
4 fruit servings and 5 vegetable servings (1,200 mg Vit C)- best to spread out the Vit C (because it is water soluble)
400 IU of Vit E
Two nonfried fish meals per week
Decrease the saturated fats and choose polyunsaturated and monounsaturated fats
6-11 servings of whole grains (good to choose high in fiber choices)
Gradually work up to 210 minutes of cardiovascular exercise a week in 3 or more times. (30 minutes daily is best)
Drink 6-8 glasses of water daily (with meals preferred)
Sleep 7 hours nightly (avoid vigorous exercise within 2 hours of going to sleep to keep relaxed state).
Wear you seat belt.
Floss your teeth.
Keep traveling speed to no more than 5 mph over speed limit.
Analyze your medicines with your doctor to see if adverse drug reactions.
Restrict diet no less than 1,200-1,500 calories to be safe until you get to the range.
Stop smoking, lower the salt intake, limit alcohol consumption to less than one serving per day.
www.realage.com/RALong/planner/myplan.aspx?p=1
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