The Fitness by Fronk dietary prescription

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your caloric load.
Fat should be predominantly monosaturated and account for about 30% of your total caloric load.
Calories should be set between 0.7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The 0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What should I eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. the stuff with the long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved though nutrition.

What foods should I avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the problem with high-glycemic carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The Fit prescription is a low-glycemic diet and consequently severely blunts the insulin response.