Wise Words on Weight

(Page 5 of 5)

August/September 2004
by Walter C. Willett, M.D.  
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Not too long ago, experts thought only vigorous exercise helped keep the heart and circulatory system in shape. Recent research has tempered that idea. We are learning that brisk walking offers many of the same benefits as sweating it out in a noisy gym.

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Among women participating in the Nurses’ Health Study, there is a very strong link between walking and protection against heart disease — women who walked an average of three hours a week at a brisk pace were 35 percent less likely to have a heart attack over an eight-year period than women who walked infrequently. Brisk walking offers similar protection against diabetes.

Weight control isn’t impossible, nor does it need to mean deprivation or a boring, repetitious diet. With conscious effort and creativity, most people can successfully control their weight over the long term with an enjoyable but reasonable diet, and near-daily exercise. A longer, healthier life is definitely worth the effort.

Guidelines for Healthy Eating

Best Bets

• Daily exercise and weight control
• Whole grain foods at most meals
• Vegetables in abundance
• Fruits 2 to 3 times/day
• Plant oils (not hydrogenated)

In Moderation

• Nuts and legumes 1 to 3 times/day
• Fish, eggs, poultry 0 to 2 times/day
• Dairy or calcium supplement
• Alcohol 1 to 2 drinks/day (optional)

Eat Sparingly

• Saturated fats: red meat, butter
• Starches: white rice, white bread, potatoes, pasta
• Sweets

If you want clear, reliable advice on other nutrition issues, including the pros and cons of the Atkins, Zone, Glucose Revolution or other special diets, we highly recommend Dr. Willett’s book Eat, Drink, and Be Healthy. To order, see Page 111. — Mother

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