(Time Magazine Sept 12, 2011. Dr Mehmet Oz has performed over 5000 heart surgeries)

(First time in history people in some countries have almost unrestricted access to food)

(More than 2/3 of US adults, and more than a third of kids, are overweight)

* Want to get healthy? Forget about diet soda and low fat foods.
Tuck into some eggs, whole milk, salt, fat, nuts, wine, chocolate and coffee: but don’t overindulge.

* Monunsaturated (canola/olive oils) and polyunsaturated fats (omega 3s) are good. Bad fats include saturated fats (animal products). But some saturated fats (coconut oil) are OK. Transfat is univesally bad…

* Don’t go crazy with salt: too much sodium will increase blood pressure to dangerous levels

* Drink some red wine every day

* Dark chocolate is a good source of antioxidants

* Nuts, though high in unsaturated fats and calories can lower bad cholesterol and help curb hunger

* The polyphenols in coffee is the #1 source of antioxidants in the Western world

* Re whole milk: take all the fat out of milk and you’re left with too high a concentration of natural sugars

* THE KEY TO ALL OF THESE FOODS IS MODERATION

* Get protein from fish, not too much red meat

* ‘Fat-free’ goodies are often loaded with more sodium, sugar and thickeners

* Weight-loss diets often see some weight disappear quickly, but the weight returns just as quickly

* DAILY DIET? Greek yogurt, tempeh (soy protein) on brown rice, spinach, oatmeal with flaxseed oil, vegetarian chili and capsicum, juiced greens, sweet potatoes (vitamin A), Quinoa (fiber, amino acids), blueberries, watermelon, beetroot, broccoli…

* EXERCISE: calories consumed must equal calories burned. Adults: minimum of 150 minutes of moderate aerobic activity a week – 20 minutes a day. Also essential: muscle-strengthening exercises two or more days a week.

* New England Journal of Medicine: Over a four-year period stuff that added pounds included french fries, potato chips, sugary drinks, meats, sweets and refined grains. The foods most associated with shedding pounds – yogurt, nuts, whole grains, fruits and vegetables.

* Try to eat fruit or a handful of nuts prior to a big meal

* Have a daily multivitamin

* Finally: choose foods that look like they did when they came out of the ground (there are no marshmallow trees); be an omnivore; get some exercise.