Diet Highlights

* Nutrition

The Larsons focus on natural products such as fresh fruits and vegetables, fish, chicken, lean meat and whole-grain breads and pastas. The diet encourages a sweet treat every day and even allows for a glass of wine. It avoids highly processed products, including corn oil and trans fats, which aggravate conditions ranging from heart disease to arthritis, Larson says.

* Exercise

The program recommends some type of activity at least three times a week, such as a half-hour of resistance training. During a four-week experiment at Cuts Fitness for Men in North Palm Beach , men who combined the recommended diet and circuit resistance training lost on average 7.5 pounds and 4.5 inches off their midsections.

* Vitamin supplements

The Larsons attribute 90% of good health to nutrition, exercise, proper sleep and stress management. To achieve optimal health, they recommend supplements, including a multivitamin, calcium, vitamins C and E, gamma linolenic acid and omega-3 fish oil.

Diet update

The Department of Agriculture has updated its online dietary tools since releasing a new version of the Food Guide Pyramid a year ago.

* Make half your grains whole. Start eating some whole-wheat bread or brown rice instead of white. Look for food labels that include these types of words first on the list of ingredients: Brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat, wild rice. Add whole-grain flour or oatmeal when making cookies or other baked goods.

* Vary your veggies. Instead of canned green beans, try veggie kabobs, stir-fry or a salad with fun ingredients to keep from getting bored. Shred carrots or zucchini into meatloaf, casseroles, breads and muffins.

* Focus on fruit. For a change, snack on dried fruit instead of chips and candy or try dipping your strawberries in yogurt.

* Get your calcium-rich foods. Besides milk, yogurt and pudding, eat salmon, oatmeal and turnip greens.

* Go lean with protein. Fish, beans and nuts are good sources, along with skinless chicken and sirloin.

* Find your balance between food and physical activity. If working out in a gym bores you, walk with a friend or take the stairs at work instead of the elevator. For golfers, carry your clubs or use a pull cart instead of riding. Mix up your exercise activities to keep them exciting.

* Go healthier when eating out. Instead of colas and sugar-heavy drinks, order a glass of water, fat-free or low-fat milk, unsweetened tea or other drinks without added sugars.

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