PDF/EPUB Walter C. Willett ↠ PDF/EPUB Eat Drink and Be Healthy The Harvard Medical School Guide ↠ memovende.co

The bestselling guide to healthy eating debunking dietary myths and proposing the radical benefits of low carbohydrate diet Eat Drink and Be Healthy is “filled with advice backed up by documented research” Tara Parker Pope The Wall Street Journal Dr Walter Willett’s research is rooted in studies that tracked the health of dieters over twenty years and in this groundbreaking book he critiues the carbohydrate laden diet proposed by the USDA Exposing the problems of popular diets such as the Zone South Beach and Atkins Dr Willett offers eye opening research on the optimum ratio of carbohydrates fats and proteins and the relative importance of various food groups and supplements Find out how to choose wisely between different types of fats which fruits and vegetables provide the best health insurance and the proportions of each to integrate into their daily diet


10 thoughts on “Eat Drink and Be Healthy The Harvard Medical School Guide to Healthy Eating

  1. says:

    In case you don't read this book these were my biggest take aways1 There is a different Food Guide Pyramid from the one we grew up with If you haven't seen it look it up2 Exercise at least 30 minutes a day Anything less than that isn't enough3 The clearest and most consistent finding from both animal and human studies is that too many calories regardless of food source are far important to the development of breast cancer than dietary fat4 too many calories in relation to exercise levels is the strongest dietary link with colon cancer5 Avoid trans fats entirely which are everywhere mostly hidden in commercially baked goods like crackers muffins and cookies in other prepared foods and in fried foods prepared in restaurants When looking in ingredient lists look for partially hydrogentated vegetable oils and vegetable shortening6 Certain foods seem to work against specific types of cancer like carrots for breast cancer; raw and green vegetables for colon cancer; and tomatoes for prostate cancer See pg 1197 Eating fruits and vegetables can lower blood pressure and cholesterol levels possibly why this habit is linked to less instances of heart disease and stroke8 Eat INsoluable fiber This is the stuff that makes a difference not just fiber9 With fruits and vegetables eat as many servings a day as you can 5 and eat for variety and color The book says to try to eat something from each of the following every day dark green leafy vegetables yellow or orange fruits and vegetables red fruits and vegetables legumes beans citrus fruits10 Interestingly alcohol tends to have an increased link to cancer in people who have low intake of folic acid a B vitamin11 The one alcoholic drink a day guideline is not as clear cut as we've heard recently the real story is that it depends See pg 136 before you drink for health and make sure you keep exercising if you booze it up12 Even though the Got Milk? ads would like you to think otherwise calcium isn't necessarily the best thing for you Most people get enough calcium in a day via non dairy sources and dairy usually comes in sources that also contain saturated fat bad Dairy products have also been linked to prostate and ovarian cancer Calcium itself may be to blame in prostate cancer and galactose a simple sugar released by the lactose digestion process may be damaging to ovaries 13 Take a multivitamin for insurance And one extra tip from me make sure you eat birthday cake and gorge at Christmastime If you don't you might as well die early anyway


  2. says:

    My favorite nutrition book It’s the perfect blend of nutrition science study results and practical food recommendations I like to know the science behind the nutritional recommendations and this book draws on decades of research conducted by Harvard and others The book gives a science based multicultural approach to healthy eatingI've read the 2005 edition twice and have referenced my notes many times I'm glad for this update and was encouraged to see that the advice hasn’t changed significantly Willett says the recommendations are fundamentally the same as the original 2001 edition showing that its nutritional advice can withstand the test of timeThe author Walter Willett is Professor of Epidemiology and Nutrition at Harvard TH Chan School of Public Health and Professor of Medicine at Harvard Medical SchoolThe Harvard School of Public Health’s Nutrition Source has a lot of this book’s content online plus other useful infoNotesHealthy Eating MattersAdvice for healthy eating• Eat plenty of vegetables and fruits• Eat good fats from plants and fewer bad fats from meat and dairy• Eat whole grain carbs and fewer refined grain carbs• Choose healthy sources of protein Limit red meat and don't eat processed meat• Drink water Coffee and tea are OK but sugary drinks aren't• Drink alcohol in moderation if at all• Take a daily multivitamin for insurance with at least 1000 IU of Vitamin D Harvard Healthy Eating Plate • Healthy oils eg olive canola soy corn sunflower peanut in moderation Limit butter Avoid trans fat Avoid partially hydrogenated oils• Vegetables Many wide variety 12 of plate along with fruit• Fruits Plenty of all colors 12 of plate along with veggies• Water tea or coffee with little or no sugar Limit milkdairy to 1 2 servingsday Limit alcohol to 2 drinksday for men 1day for women• Whole and intact grains Eat variety Limit refined grains 14 of plate• Healthy protein Fish poultry beans nuts Limit red meat cheese Avoid processed meats 14 of plate• ExerciseOf Pyramids Plates and Dietary GuidelinesUSDA dietary guidelines are influenced by agribusiness lobbyists and special interest groupsThose who follow USDA advice are barely healthier than averageMediterranean diet reduces heart disease diabetes breast cancer and increases cognitive functionThere's no scientific basis for target percentages of fat carbs proteinWhat Can You Believe About Diet?Not all meta analyses give reliable data; their uality depends on data sources and nutritional understanding of analystsWhat to look for in nutrition info• Studies done on humans not animals• Studies done in the real world not hospitals and research centers• Studies that look at diseases not markers for them• Large studies• Weight of evidence multiple studies by multiple researchers on multiple groupsHealthy WeightRisk of heart disease diabetes high blood pressure begin to climb around BMI 22You shouldn’t gain weight after your early 20s; weight gain isn’t inevitable or healthyDaily brisk walk does much to prevent disease though vigorous activities may have added benefits Walk fast enough to speed up heart and breathing 3 4 mphExercise at least 30 minutes daily all at once or broken up though is beneficialThe longer you sit each day the greater your risk of death and disease even if you exercise regularly Move regularlyStraight Talk About FatAvoid trans fats and partially hydrogenated fats reduce saturated fats and increase mono and polyunsaturated fatsMonounsaturated fat sources olive peanut canola oils; olives; peanuts; tree nuts; avocadosPolyunsaturated fat sources vegetable oils corn soybean safflower cottonseed; fish; legumes; seedsSaturated fat sources whole milk butter cheese ice cream; red meat; chocolate; coconuts coconut milk and oil Solid at room temp Raise LDL and HDLCoconut oil isn't healthy; its boosting HDL is cancelled out by its raising LDLEating eggs doesn't increase risk of heart disease or stroke for those without diabetes Still it's probably better to have 1 eggday than 3Limit butter; its high saturated fat raises LDL Some margarine is OK if low in saturated fat and free of trans fatTry to eat at least 1 source of unsaturated fat daily• Omega 3 fats fatty fish salmon sardines mackerel trout tuna; canola and soybean oil not partially hydrogenated; flaxseed and flaxseed oil; walnuts; dark green leafy veggies kale spinach mustard greens collards; omega 3 enhanced eggs• Omega 6 fats vegetable oils soybean safflower sunflower corn; sunflower seeds walnuts pine nutsCanned salmon is best buy for omega 3Limit red meat processed meat full fat dairy to reduce saturated fat Use skim milk or non dairy milkCarbohydrates for Better and WorseGrains aren't necessary Low carb diets including keto can be OKIntact grains are bestHigh fructose corn syrup doesn't seem to be worse than other added sugars including natural sugarWHO recommends 50 gday of added sugarsGlycemic load amount of carbs in food × glycemic index better reflects a food's effect on body than amount of carbs or glycemic index aloneGluten isn't bad for health for those who don't have celiac diseaseSteel cut and old fashioned oats have lower glycemic index than uick or instantChoose Healthier Sources of ProteinEat 7 8 g of protein per 20 lbs of body weight per dayAlmost all healthy Americans even vegetarians get plenty of proteinProcessed meat is carcinogenic and red meat probably isHigh dairy intake increases risk of prostate cancerLimit soy to a few servings per weekEat variety of low mercury fish 2 3 timesweek cod haddock salmon sardines shrimp tilapia pollock catfish light tuna not whitealbacoreIf you don’t eat enough fish and have heart issues or exercise hard take a fish oil supplement with 600 800 mg of EPA and DHAProtein supplements including whey are expensive and give no benefit over a high protein diet and can rev up cancer cellsEat Plenty of Fruits and VegetablesEat Brussels sprouts no than once weeklyIt's not necessary to eat over 5 servings of vegetables and fruits a dayEat for variety and color On most days try to eat at least one serving of• Dark green leafy vegetables• Yellow or orange fruits and vegetables• Red fruits and vegetables• Legumes beans and peas• Citrus fruitsCook tomatoes to get lycopeneEat several servings of fresh uncooked fruits and vegetables each week because cooking damages some phytochemicalsFrozen fruit and vegetables can be as good as fresh Canned are OK if they’re low in salt and sugarYou Are What You DrinkYou don't need to drink 64 oz of water dailyThirst isn't a good guide of need to hydrateDrink at least one glass with each meal and one between mealsArtificial sweeteners probably aren't hazardous but there haven't been long term studiesAdolescents and most adults can be harmed by drinking a lot of milk Milk is good for young children may help older children grow and may help elderly get protein and other nutrientsHigh milk intake gives saturated fat extra calories hormones increased risk of heart disease and cancerIf you don't drink alcohol don't feel compelled to start You can get similar benefits from exercise and healthy eatingCalcium No EmergencyThere's little evidence that high milk or high calcium intake protects you from breaking bones osteoporosis over long termGet calcium from diet especially greens whole grains If you need take a supplement1 servingday of dairy will almost certainly provide all the calcium you needTaking a Multivitamin for InsuranceHigh doses of Vitamin C don't help with common coldOnly way to get enough Vitamin D is with supplement unless you live in southern US and spend time in sun most days or eat a lot of fishGet at least 800 1000 IU of Vitamin D daily; most multivitamins have only 400 600Chewable calcium based antacids such as Tums are cheap efficient way to get calciumZinc lozenges may shorten common cold at bestStandard store brand RDA level multivitamin is fine Look for one that meets US Pharmacopeia USP standards Basic One is good Multivitamins are cheap and unlikely to cause harmEven healthiest diets can have nutritional holes which multivitamin can fillThe Planet's Health Matters TooGrass fed beef isn't significantly healthier than feed lot beef Putting it All TogetherMediterranean diet is an excellent place to start but don't feel limited to it; you may include healthy foods from other cultures Traditional Japanese and Latin American diets can be healthyOlive oil isn't healthier than canola or soybean oilsHealthy Eating in Special Situationsuinoa is a complete high uality protein comparable to meat and eggs


  3. says:

    I read this book based on the recommendation from my brother It is the first 'health' book I've readThe key to health according to the book based on research done by the author or his cohorts is 1 exercise daily; 2 eat proper amounts; 3 whole grains at every meal; 3 abundance of vegetables and fruit; 4 nuts oils with unsaturated fats olive canola etc avoid saturated and trans fats; 5 fish and some poultry 6 dairy unnecesary meat infreuently; 7 multivitamin for insuranceThe diet the book teaches seems to resemble the Mediterrean diet most closelyI like the book It uotes many research studies and gives recipe examples A good book for those looking to improve their health


  4. says:

    With a mega market of nutritional research present online today a lot of which is upturned on a continual basis the Harvard Guide is a solid well researched place to start planning your diet or at least of knowing the what's whatExcerpts Eating rapidly digested starches like those in white bread a baked potato or white rice causes a swift high spike in blood sugar followed by an eually fast fall This blood sugar roller coaster—and the insulin one that shadows it—triggers the early return of hunger pangsTo eat from food groups near the bottom of the pyramid and less from those at the topSeven healthiest changes you can make in your diet Watch your weight Eat fewer bad fats and good fats avoid trans fats since they have no place in a healthful diet Eat fewer refined grain carbohydrates and whole grain carbohydrates Choose healthier sources of proteins The best sources of protein are beans and nuts along with fish poultry and eggs Eat plenty of vegetables and fruits but hold the potatoes Use alcohol in moderation Take a multivitamin for insurance Several of the ingredients in a standard multivitamin—especially vitamins B6 and B12 folic acid and vitamin D—are essential players in preventing heart disease cancer osteoporosis and other chronic diseasesThe problem with nutritional researches They can’t because these conflicts and contradictions are the way science works It happens this way in every field fromarchaeology to zoology nuclear physics to nutrition Men and women carry out studies and report their results Evidenceaccumulates Like dropping stones onto an old fashioned scale the weight of evidence gradually tips the balance in favor ofone idea over another It is only when this happens that you should make changes in your lifeRandomized trials often impossible to do when it comes to nutritionCohorts Such long term studies see “Cohorts” on page 32 have yielded some of the best insights so far into the link between diet and health By gathering information at the beginning before specific diseases have occurred cohort studies avoid the skewed recall sometimes seen among people who develop a particular disease—and who would like to find an explanation for itCase Studies researcher gathers information from a group of people who have developed a particular disease the cases and a similar group of people who are free of that disease the controls and compares the two groups for differences in diet exercise or whatever variable he or she is interested inCase control studies are also prone to error and bias than cohort studies Because case control studies can be done uickly and inexpensively they supplied the evidence for many of the early recommendations about diet and health As information emerges from cohort studies though we are finding that the conclusions from case control studies were often off the markMetabolic Studies The controlled conditions make it possible to see how different foods or nutrients affect changes in blood cholesterol or other biochemical markers but they are too small and don’t go on long enough to measure the effect on health“Be careful about reading health books You may die of a misprint” Mark TwainWatching the weight But next to whether you smoke the number that stares up at you from the bathroom scale is the most important measure of your future healthIf your weight corresponds with a BMI below 25 do everything you can to keep it there More specifically try to keep from gainingweight even if you could add some pounds and still stay within the healthy BMI range If your weight corresponds to a BMI above 25 you will do yourself a huge health favor by keeping it from getting larger and if possible by trying to bring it downIn reality adult weight gain is neither inevitable nor innocuousSomeone who was lean at age twenty—say with a BMI of 19—can gain than twenty five pounds and still stay in the healthy range even though this weight gain has serious health conseuencesWeight control is the single most important factor in your good health after not smoking overeating can pose serious health risksA CALORIE IS A CALORIE IS A CALORIE So five hundred calories from ice cream five hundred from red meat and five hundred from pasta will have similar effects on your weightEven when you are sleeping your muscles are constantly using energy The muscle you have the calories you burn even at restPrevention is better than cure It is far easier to prevent weight gain than it is to lose excess weight In fact gaining weight makes your body receptive to future weight gain and makes getting rid of extra pounds doubly difficult To make matters worse some of the effects of excessweight such as diabetes heart disease or stroke may not fully disappear even with successful weight lossActivity Brisk Walking What exactly is “brisk?” It means moving uickly enough so your heartbeat and breathing speed up but not so fast that you can’t carry on a normal conversation It’s moving as if you were late for an important meeting If you are a counter or measurer brisk walking is taking around one hundred steps a minute or walking at a clip of three to four miles per hourAccording to the Surgeon General’s report you need to intentionally burn at least two thousand calories a week to begin reaping the benefits of physical activityFor an activity to help your cardiovascular system it must speed up your heartbeat and your breathingMake your day active Possibilities include walking up the stairs at work instead of taking the elevator; parking in a far corner of the lot and walking; getting off your train or bus a stop or two early and walking the rest of the way; using a rake for leaves or a shovel for snow rather than a leaf or snow blowerAvoiding saturated and trans fats and getting monounsaturated and polyunsaturated fats can improve your cholesterol levels help prevent blood clots allow your arteries to work effectively and boost your muscles’ response to insulin Goingeasy on red and processed meats and eating in their place fish nuts beans and poultry will reduce the risksPRACTICE DEFENSIVE EATING Practice stopping before you are stuffed Be selective Choose small portions Beware of desserts Slow down and pay attention to your food when you eat Keep track of the calories in the foods you eat Sugary sodas and fruit drinks for example can be a big source of invisible calories that you can easily cut from your diet Spoil your appetite Have a snack or appetizer before eating a meal Be vigilant Try keeping it simpleDiet Hunger from eating less not to mention cutting back on common or once favorite foods or giving them up altogether creates cravings that can lead to “cheating” This can trigger feelings of failure and hopelessness These in turn undermine the effort andenthusiasm needed to stick with a dietWhat’s really needed is a plan you can sustain for years It should be as good for your heart bones brain colon and psyche as it is for your waistline Its hallmarks should be plenty of choices relatively fewrestrictions and few “special” foodsLOW FAT DIETSBy switching from fatty foods to carbohydrate rich ones especially fruits and vegetables you can double your food intake without taking in calories They can also leave you feeling hungry one reason why low fat diets usually call for high fiber foods that increase the sensation of fullness as well as between meal snacks Many people find it difficult to stick with a low fat diet for a long time because it is so restrictive and because fats make food taste goodLOW CARB DIETSchicken beef fish beans and other high protein foods slow the movement of food from the stomach to the intestine Slower stomach emptying means you feel full longer and get hungrier later Second protein’s gentle steady effect on blood sugar avoidsthe uick steep rise and the just as uick hunger bell ringing fall in blood sugar that occur after eating a rapidly digested carbohydrate like white bread or baked potatoHow well they work over the long term is anyone’s guess One big unknown is the long term effects of eating a lot of proteinThe Volumetrics Weight Control Plan fiddles with satiety the body’s signals that it has gotten enough food It does this by recommending foods that fill the belly without adding too many calories These tend to be water rich foods such as fruits vegetables low fat milk cooked grains beans lean meats poultry and fish Soups stews casseroles pasta with vegetables and fruit based desserts get the thumbs up while high fat foods like potato chips and dry calorie dense ones like pretzels crackers and fat free cookies get the thumbs downUnsaturated Fats vs Saturated Fats and Trans Fats In fact eating good fats—and staying away from bad ones—is second only to weight control on the list of healthy nutritional strategiesUnsaturated fats are so important to good health that they support the foundation of the Healthy Eating Pyramid This acknowledges that fats and oils make up a substantial chunk of daily calories and can also have long term health benefitsThe human body can build most of the different fats it needs from any other fat in the diet or from carbohydrates for thatmatter A few though can’t be made from scratch These so called essential fats which are all polyunsaturated fats mustcome directly from foodOur bodies don’t make polyunsaturated fats so we need to get these essential fats from plant oils like corn and soybean oil seeds whole grains and fatty fish such as salmon and tunaNot long ago an FDA advisory panel said that trans fats are even harmful than saturated fats The Institute of Medicine went a step further concluding that the safest amount of trans fats for humans is zeroThe focus on cholesterol has ignored the fact that eggs aren’t just packets of cholesterol They are very low in saturated fat and contain many other nutrients that are good for you—protein some polyunsaturated fats folic acid and other B vitamins and vitamin DThe latest research indicates that trans fats also fire inflammation an overactivity of the immune system that plays key roles in the development of heart disease diabetes and probably other leading causes of death and disabilityBy the fast food industry’s decision to switch the fat they use for deep frying from beef fat to heavily hydrogenated vegetable oils high in trans fatsOmega 3 derived hormones include ones that regulate blood clotting contraction and relaxation of artery walls and inflammationThe best source of omega 3s is fish especially fatty fish such as salmon mackerel herring and sardinesIf fat does influence the development of cancer though evidence from large cohort studies with many years of follow up show that the effect is smallPeople eating chips or other snacks made with olestra might be inclined to eat than usual—because they are fat freeCarbohydrates Simple carbohydrates are sugars Simple carbohydrates provide us with energy and little elseAnd a staggering half of these “carbohydrate calories” come from just eight sources• soft drinks sodas and fruit flavored drinks;• cake sweet rolls doughnuts and pastries;• pizza;• potato chips corn chips and popcorn;• rice;• bread rolls buns English muffins and bagels;• beer and;• French fries and frozen potatoesFour things contribute to insulin resistanceObesity is at the top of the list Next on the list is inactivity The less active you are the lower the ratio of muscle to fat you have even if your weight is perfectly fine Muscle cells especially if they are exercised regularly handle insulin and glucose very efficiently Dietary fats play a modest role in insulin resistance with low intake of polyunsaturated fat and high intake of trans fats leading to greater resistance Finally genes play a partHIGH CARBOHYDRATE DIETS ARE ESPECIALLY BAD FOR PEOPLE WHO ARE OVERWEIGHTGlycemic Index and Glycemic Load The higher a food’s glycemic index the faster and stronger it affects blood sugar and insulin levels As a reference point pure glucose—the rapidly digested essence of blood sugar—is assigned a score of 100 On this scale anything below 55 or so is considered a low glycemic index food A low glycemic load is considered to be anything below 10For this reason my colleagues and I developed the concept of “glycemic load” This is the amount of carbohydrate in a food multiplied by the glycemic index of that carbohydrate The biggest value of the glycemic load may be for deciding among various options When picking a snack or meal choosing foods with a low glycemic load is excellent for your heart and your insulin making cellsREFINED GRAINS VS INTACT GRAINS Whole grain high fiber foods have no effect on cancerMany consumers erroneously euate low carb with low calorie In fact many low carb products deliver just as many calories as their normal carb counterparts and sometimes Discover whole grain breads Forget the French fries Eat whole grains for breakfastProteins The bottom line is that animal and vegetable protein all by themselves have roughly euivalent effects on health What matters is the protein packageEating protein from fish chicken and vegetable sources like beans and nuts and getting less from red meat and dairy products is fourth on the list of healthy eating strategiesGetting 7–8 grams of protein per twenty pounds of body weight is a good guide for most people You can hit this goal almost without thinking given the abundance of protein containing foodsIt offers strong reassurance that even eating a lot of protein doesn’t harm the heartnuts have uite a bit of fat but these are mostly unsaturated fats that reduce LDL cholesterol and keep HDL cholesterol highHere’s the wrong way—gobbling nuts on top of your usual snacks and meals At 160 calories an ounce eating a handful of almonds a day without cutting back on anything could translate into a ten to twenty pound weight gain over the course of a year This weight would cancel out any benefit from nuts and tip the scales toward not away from heart diseaseHere’s the right way—eat nuts instead of chips or chocolate as a snackHigh protein foods slow the movement of food from the stomach to the intestineThe protein you eat the calcium you excreteNo particular defining evidence on benefits of soy Also soy contains estrogenFruits and Vegetables Eat many and include varietyMany components of the DASH diet contribute to its ability to lower blood pressure A follow up study showed that the single most important factor is the extra potassium provided by the fruits and vegetables There’s some evidence that certain types of fruits or vegetables work against specific cancersDrinking Drink enough so your urine is consistently clear or pale yellow rather than bright or dark yellow Minor dehydration can make you feel grumpy and tired and make it hard to concentrateThe simple sugars in soda trigger rapid and intense increases in blood sugar and insulin levels Vegetable juices tend to have fewer calories than fruit juices but check the label to be sure and look up the sodium content as well The biggest problem with drinking fruit juice instead of water is that many people don’t eat less to adjust for the extra calories in juice That’s a surefire recipe for gradual weight gain You should think of milk as an optional food not one you need two or three times a dayRegular caffeine consumers tend to get nasty headaches if they miss their morning cupscaffeine’s activity as a diuretic—a substance that stimulates the body to excrete water—helps flush out the plumbing and may make urine that is too dilute to form kidney stonesCoffee and other caffeinated beverages may act like mild antidepressantsFor now don’t count on tea to bring any special benefits besides a reduced risk of kidney stones and a pleasant way to begin enjoy or end the dayFor men study after study has shown that men who have one or two alcoholic drinks a day are 30 to 40 percent less likely tohave heart attacks than men who don’t drink alcohol at all Taking a multivitamin that contains folic acid is especially important for those who drink alcohola number of recent studies have shown that any alcohol containing beverage offers the same benefits Red or white wine beer cordials or spirits such as gin or Scotch whiskey all seem to have the same effect on cardiovascular disease Claims that the small amounts of resveratrol and other antioxidants found in red wine and grape juice prevent heart disease have yet to be proved; if they do indeed offer any extra benefit it is likely to be smallA drink a day three or times a week is far far better for you than three or drinks one day a weekCalcium Studies have shown link between Calcium and Cancer So don't go overboardMilk is highly efficient in delivering calcium but it also delivers other stuff with it So it's better to look for other sources of calcium Possible harmful effects of milk and calcium from milk far outweigh the potential benefitsSex hormones such as estrogen and testosterone stimulate bone building activityLactose intolerance All babies are born with the ability to digest milkIn fact only about a uarter of the world’s adults can fully digest milkIf you enjoy milk low fat and skim are certainly better choices than whole milkSaturated fat Extra caloriesToo much calcium slows or even stops the conversion of inactive vitamin D to its biologically active form and so may rob the body of a natural anticancer mechanismVitamins Don’t take two of these to get extra vitamin D since a double dose of preformed vitamin A retinol might counteract vitamin D’seffectsVitamin K also plays one or roles in the regulation of calcium and the formation and stabilization of boneEach antioxidant has a uniue set of chemical behaviors and biological properties No single antioxidant can do the work of the whole crowd Eating plenty of fruits and vegetables is an excellent way to get antioxidants including many that haven’t been discovered yet as well as fiber minerals and other good things important for keeping your heart and blood vessels healthyIn high amounts vitamin A can block the effects of vitamin D which is good for bones and muscles and has a calming effect on cancer cells The darker your skin color the less effectively your body converts sunlight to vitamin DThe five vitamins that many people don’t get enough of from their diets are• Folic acid• Vitamin B6• Vitamin B12• Vitamin D• Vitamin ETidbits Losing weight isn’t about deprivation It’s about moderation So don’t put favorite foods on a taboo list just learn to eat them in smaller portions and less freuently General guidelines encourage 1200–1300 milligrams of sodium per day with an upper limit of 2300 milligram about the amount found in 1 teaspoon of saltWheat flour is not necessarily whole grain flour The less sugar the betterHigh BP Most cases of high blood pressure hypertension can be prevented by staying lean and physically active consuming generous amounts of fruits and vegetables daily and keeping salt intake lowweight control is the most important potassium which helps keep blood pressure under control


  5. says:

    This is exactly what I want in a nutrition book The author cites study after study and doesn't make any outlandish claims There are recipes in the book but he's not promoting a diet or program He does provide a new food pyramid and go over why it's better than the USDA's food pyramid with lots of scientific studies to back him up Even though its copyright date is 2001 it's been updated since then with a lot of recent data There were many things that I was surprised by in this book and now I find myself reconsidering everything that I eat Which is kind of why I read it in the first place so that's good


  6. says:

    This was a dense book to get through but had a lot of useful information I am one of those people who is in the healthy weight range who will put on a few pounds every year within that BMI and will lose it and then the cycle starts over the next year And every year I try to find that balance of exercise and eating well but I cannot maintain it for the whole year hence the cycle I liked how this author pointed out that the healthy BMI range is vast I had tried the low carb way of eating last year and it was successful but I had felt deprived and it didn’t feel right to avoid whole grains It did help me reduce added sugar in my diet though and I have kept it which surprised me I don’t actually like sugar in my coffee and tea any Which this book supports as well There isn’t anything new in this book but I liked how detailed he got with what vitamins we need in our diet and how he supports everything he chose to say with research based evidence I don’t know if I agree with everything in this book though I feel that most nutrition experts leave out info that doesn’t go with their point I do not want to only eat produce whole grains chicken soy and fish He didn’t convince me that eating other protein or butter is bad for you if you do it sensibly But this book has made me cook vegetarian meals and be mindful about what I’m eating I had borrowed this book but now I’ve bought my own copy so I can refer back to it The recipes aren’t that useful to me but I will see if they give me ideas for new flavor combinations


  7. says:

    I think this is a great book because of 1 good reason it gives proper reference I think it repeats itself sometimes But what the author does is he explains “what affects your health in what way” in a clear and proved manner He also mentions it very clearly if something is “not proved” And he let’s you learn and decide how should you be eating I found this book much helpful than all other books that I’ve read Most diet books feels like they are trying very hard to convince you that their diet is the best diet ever However this book felt “educating” than “convincing” I’ll suggest it to anyone who would like to learn about food and diet If you have a specific illness and you want to read dietary books you might prefer some other book This one does talk a lot about health but it doesn’t address to people with specific conditions


  8. says:

    More or less the Mediterranean diet complete with the science behind why it's healthy for you The recipes look pretty tasty


  9. says:

    EDIT After reading The Big Fat Surprise I no longer recommend this book Will leave my original review and lower from 4 stars to 1 star I consider literature that promotes eating of mainly grains and in this case even plant oils and less meat and animal fats to be extremely dangerous Very good book As long as I don't find any better resource on healthy dieting I'll shelf this under Everyone should read thisI am very lucky to have grown up in a household with a stay home mum who took her job very very seriously and has obsessed over nutritional facts for most of her life of course back in the days we didn't have that much data from reliable research so my diet has probably always been very good and varied and everyone in my family is very slim and healthyI am also a complete moron to never have taken interest in the topic As usual school education completely and utterly failed to prepare us for this rather essential part of real life and hence we have an epidemic of obese people in the world now and that's exactly where this books steps inIt's a rather tough read They said in the foreword that one of the co authors specifically had the job to translate the science speak into normal people speak and they very much succeeded with that in my opinion but I think for most people this book will still be too much to swallowIt is a bit strangely structured and there is a lot of repetition going on but I think that is good From just my first read without taking notes or sitting down to learn my vocabulary I have now some fresh new knowledge burnt into my brain that I can use in every day conversations and decisions I wish the index would also show sub sub chapters One time I wanted to find something about cholesterol again and I couldn't so I had to skim through the whole bookJust from my first read I have identified some bad habits of mine that I can immediately stop eating and replace with healthier alternatives ie drink less milk don't eat so many magnesium supplements eat nuts and beans I always thought those were junk foodsI will have to re read parts of the book many many times in order to come up with even good habits and identify good eating places around my office and of course get into a routine of stuffing my fridge with good ingredients to be able to cook healthy mealsHaving a tonne of recipes at the end of the book at the 70% mark definitely helpsOne small note of warning The book is heavily targeted at an American audience I'm living in Asia I'll have a hard time getting my hands on most of the ingredients they suggested in their recipes it's possible but insanely expensiveAll in all if your home library doesn't contain any books on healthy eating stop what you are doing right now and buy this book


  10. says:

    Everyone should read this book even if it's just slowly chapter by chapter over the course of a year Walter Willett the author is my hero and one of the greatest public health nutritionists ever It may be redundant for people who already know that real food is good for you and you need to eat a variety everything in moderation not a lot of soda refined grains blah blah which is all stuff I knew but I STILL enjoyed reading it He has a really easy to read entertaining writing style that lays out why things that are good for you are good for you His food guide pyramid is the one that the USDA should be promoting instead of their current one that is inconsistent with a lot of nutrition messages There's some good recipes in the back also