Recommendations on what we should eat and drink in order to maximize our longevity and quality of life are abundant. Some are designed to sell us products that are not in our best interest. Others come from well-intentioned sources that don't have long-term results to back up their approach. The last decade has seen several large longitudinal studies yield solid results, correlating diet with health outcomes, upon which to base a rational diet. The instructor will present his recommendations on what to eat and drink, and what to avoid. The research findings supporting benefits and risks will be discussed, as well as the remaining areas of uncertainty. A spreadsheet will be supplied with which each class member can evaluate the nutrient value of his or her own current diet and calculate the results of changes in that diet.