Nutritional Counseling

Dr. Wells uses nutritional counseling to complement medical treatments. A nutritionist can help you achieve your goals.

Making small changes in your diet can significantly decrease your risk for chronic illnesses including heart disease, hypertension, diabetes and cancer. Nutrition therapy can also help you manage any risk factors or conditions which you may already have.

 

 

The most important thing you can do to improve your health through nutrition is to eat more whole foods and fewer processed foods.

Whole Foods Vegetables Fruit Whole Grains Beans Soy Food

Processed Foods ( Avoid ) Fast Foods Refined Grains Pre-prepared Meals High Fructose Corn Syrup

Eat a primarily plant-based diet with lots of variety. You can add lean meats such as fish and chicken and healthy oils such as olive, peanut and canola oil in moderation.

By eating whole foods, you will be adding the nutrients your body needs to prevent diseases and promote optimal health.

Nutrition and Hypertension

Lifestyle choices play a key role in helping you manage your blood pressure. Exercise and diet can help by decreasing weight, strengthening the cardiovascular system, and lowering blood pressure. The Dietary Approaches to Stopping Hypertension (DASH) study
showed that small changes in your diet can significantly lower blood pressure as well.

Diet Changes to Lower Hypertension

• Eat more whole grains and beans
• Eat more fruits and vegetables - at least 8 servings per day
• Reduce your saturated fat intake
• Do not eat excessive amounts of protein - 6-8 oz per day is usually enough
• Be sure to eat low or non-fat dairy to get enough calcium. If you have high cholesterol, avoid dairy except skim milk, 1% cottage cheese or non-fat yogurt.

Successful weight loss takes a combination of exercise and healthy eating.

Steps for Achieving weight loss:

Increase daily activity and eat healthy foods including fruits, vegetables, whole grains and beans. Limit meats and fats and try to eat small frequent meals throughout the day instead of few large ones. It is very important to never skip meals!

Increase daily activity and follow a portion-controlled diet your nutritionist designs for you. This may be the structure you need to succeed.

Exercise is the key to lasting weight loss. You must be more active in your everyday life and try to reach the goal of 30-45 minutes 3-5 days per week. Pick some exercises you really enjoy such as walking, swimming, biking, or team sports.

Body Mass Index (BMI)

Your BMI provides an index of a healthy body size. Use the chart below to find your BMI and to determine if you are at increased risk for illnesses such as heart disease, hypertension, and cancer.

• BMI 19-25 Healthy Weight (green)
• BMI 27-30 Moderately Overweight (orange)
• BMI over 30 Seriously Overweight (red)
• BMI over 27 Increased Risk for Weight Related Illness

BMI	19	20	21	22	23	24	25	26	27	28	29	30	35	40
4'10"	91	96	100	105	110	115	119	124	129	134	138	143	167	191
4'11"	94	99	104	109	114	119	124	128	133	138	143	148	173	198
5'	97	102	107	112	118	123	128	133	138	143	148	153	179	204
5'1"	100	106	111	116	122	127	132	137	143	148	153	158	185	211
5'2"	104	109	115	120	126	131	136	142	147	153	158	164	191	218
5'3"	107	113	118	124	130	135	141	146	152	158	163	169	197	225
5'4"	110	116	122	128	134	140	145	151	157	163	169	174	204	232
5'5"	114	120	126	132	138	144	150	156	162	168	174	180	210	240
5'6"	118	124	130	136	142	148	155	161	167	173	179	186	216	247
5'7"	121	127	134	140	146	153	159	166	172	178	185	191	223	255
5'8"	125	131	138	144	151	158	164	171	177	184	190	197	230	262
5'9"	128	135	142	149	155	162	169	176	182	189	196	203	236	270
5'10"	132	139	146	153	160	167	174	181	188	195	202	207	243	278
5'11"	136	143	150	157	165	172	179	186	193	200	208	215	250	286
6'	140	147	154	162	169	177	184	191	199	206	213	221	258	294
6'1"	144	151	159	166	174	182	189	197	204	212	219	227	265	302
6'2"	148	155	163	171	179	186	194	202	210	218	225	233	272	311
6'3"	152	160	168	176	184	192	200	208	216	224	232	240	279	319
6'4"	156	164	172	180	189	197	205	213	221	230	238	246	287	328

For Further Information On Nutrition

DASH Diet for Hypertension: http://dashdiet.org

For healthy recipes: www.cookinglight.com and www.vegetariantimes.com

For general nutrition information: www.medlineplus.gov/nutrition

For daily diet analysis and control: www.myfitnesspal.com

Contact us for assistance with your nutrition problems. We offer counseling and medications when needed.

Email: drwells@bellsouth.net
Phone: 770-934-2585