Ornish Diet

Latest Edit: Hector 2014-03-13 (EDT)

See Also	Naturopathic Therapies

See Also	Clinical Nutrition

The Ornish Diet resembles a low fat, vegetarian or vegan diet. It was established by Dr. Dean Ornish, a professor of medicine at the University of California and founder of the Preventive Medicine Research Institute in 2007. The program designed by Dr. Ornish involved dietary and exercise changes.

Guidelines

The program involves three aspects:

• Nutrition:

• Food is categorized into five groups from most (group 1) to least (group 5) healthful. It’s the difference, for example, between whole-grain bread and biscuits, between soy hot dogs and pork or beef ones. Ask yourself what groups tend to fill up your grocery cart, and decide how you want to fill it up.

• Protein 10 to 30% of the daily diet
• Carbohydrates 45 to 65% of the daily diet, with an emphasis of carbohydrates coming primarily from vegetables and fruit
• Fats limit to 10%
• Fiber aim for 22 to 34 grams a day to ensure that you feel full and to promote proper digestion and elimination.
• Salt limit to around 2,000 mg a day
• Alcohol in moderation
• Specific nutrients

Potassium - a sufficient amount is important. Aim for 4,700 mg a day.

Calcium - aim for 1,000 to 1,300 mg a day, especially for women over the age of 50.

Vitamin B12 - aim for 2.4 micrograms a day.

Vitamin D - either get as a supplement or better still increase the time you spend outside.

• Foods recommended include vegetables, fruit and grains. Low fat dairy, egg whites
• Foods not recommended include: all fats and oils, nuts and seeds, avocados, refined carbohydrates (including sugar, white rice, and white flour). Meat, poultry, and fish aren’t recommended. The only dairy allowed is fat-free yogurt, milk, fat free cheeses, and egg whites.

• Exercise:

• The program emphasizes aerobic activities, resistance training, and flexibility
• Deep breathing, meditation, and yoga are also encouraged.

• Stress Reduction:

• Spending time with those you love and respect, and leaning on them for support, can powerfully affect your health in good ways.

Uses

The Ornish Diet may be recommended to treat the following conditions:

• Weight loss
• Diabetes
• Cardiovascular Disease
• Hypertension
• High Cholesterol
• Treating or preventing prostate or breast cancer