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The Gordon Clinic Good Health Guidelines
Fruits & Veggies
5 servings per day (9 if you weigh more than 350 lbs). A serving is a 1/2 cup, except for leafy greens which are 1 cup.
Liquids
6 glasses per day of non-alcoholic beverages, including water, milk, juice, seltzer, coffee and tea. Nursing moms should have 8. The best choice is water.
Lean protein
1 to 2 servings per day of cooked meat, fish, or poultry, each between 2 and 3 oz. Vegetarians: The following also count as 1 oz each: one egg, ½ cup cooked dry beans. Fish, turkey and egg whites are the preferred protein sources.
 
No sodas or diet drinks are allowed.
Sodas provide “empty calories.” Diet drinks pretend to fool your endocrine system and you end up keeping the fat you have.
 
Limit sugar and alcohol
Limit your intake. Women should have no more than 1 alcoholic beverage each day; men, 2. Some people may not have any.
Whole grains
Choose whenever possible.
Use brown rice instead of white rice. Same for bread.
Milk products or equivalent
2 servings per day (3 if you are a nursing mom, a teenager, are over 50 or weigh more than 250 lbs). These should be low-fat (1%) or fat-free. Examples of one milk serving include 1 cup of milk or yogurt or 1 1/2 ounces of many cheeses.
Healthy oils: olive, canola, sunflower, safflower.
2 teaspoons per day; nursing moms need 3.
Multivitamin with Zinc
1 per day
Activity
At least 30 minutes a day on most days of the week (Start with 10 minutes if you’re sedentary now).
 
 
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