Quotes About Nutrition

You can close this book and put it away right now as long as you can incorporate this crucial dietary change into your life: consume high levels of fruits, green vegetables, and beans.

Components of nuts and seeds also seem to have anti-arrhythmic and anti-seizure effects that dramatically reduce the occurrence of sudden death.37

In summary, berries, cherries, and pomegranates are important components of a natural, high-nutrient diet.

Carotenoids are a family of more than six hundred phytochemicals, including alpha-carotene, beta-carotene, lycopene, lutein, and zeaxanthin. Carotenoids are abundant in green and yellow-orange vegetables and fruits and help to defend the body's tissues against oxidative damage.

Even for people who are overweight, I recommend one ounce of raw, unsalted seeds or nuts per day, such as sesame seeds, sunflower seed, flaxseeds, pumpkin seeds, walnuts, pistachio nuts, or almonds.

Lycopene is the signature carotenoid of the tomato.

When your caloric needs are met, your protein needs are met automatically.

One study showed that about 75 percent of parents gave up after five tries, while the research showed it took eight to fifteen times for children to accept a new food as familiar.

Lycopene is an extremely potent antioxidant; its antioxidant capability is said to be double that of beta-carotene and ten times that of vitamin E.

Walnut Vinaigrette Dressing Serves: 4 ¼ cup balsamic vinegar ½ cup water ¼ cup walnuts ¼ cup raisins 1 teaspoon Dijon mustard 1 clove garlic ¼ teaspoon dried thyme Blend ingredients in a high-powered blender until smooth. PER SERVING: CALORIES 84; PROTEIN 1g; CARBOHYDRATE 11g; TOTAL FAT 4.2g; SATURATED FAT 0.4g; SODIUM 21mg; FIBER 0.8g; BETA-CAROTENE 3mcg; VITAMIN C 1mg; CALCIUM 20mg; IRON 0.6mg; FOLATE 7mcg; MAGNESIUM 16mg; ZINC 0.3mg; SELENIUM 0.9mcg

Focus on eating healthy natural foods; forget about trying to get enough protein.

The Best Foods for Bones: Fruits and Vegetables

If you don't use salt, your taste buds adjust with time and your ability to taste salt improves. When you are using a lot of salt in your diet, it weakens your taste for salt and makes you feel that food tastes bland unless it is heavily seasoned or spiced.

Processed foods include the following: white bread, bagels, chips, pasta, donuts, cookies, breakfast bars, cold cereals, soft drinks, pretzels, condiments, and premade salad dressings.

There's nothing pre-programmed in the human genome that says as people get old they automatically get fat and have high blood pressure. They develop high blood pressure because their diets are calorie-rich and nutrient-poor. High blood pressure and heart disease are not the consequences of aging. They are the result of the slow insidious damage created from years and years of poor dietary choices.

Most Americans are not aware that the diet they feed their children guarantees a high cancer probability down the road.13 They don't even contemplate that eating fast-food meals may be just as risky (or more so) as letting their children smoke cigarettes.14

No-salt-added, unsulfured dried tomatoes are also great. Diced and crushed tomatoes in glass jars are preferable to those in cans to avoid ingesting the endocrine disruptor bisphenol-A (BPA) or other can lining material.

Americans consume less than 10 percent of their calories from unrefined plant foods such as fruits, beans, seeds, and vegetables. However, that 10 percent figure is misleading, because about half the vegetable consumption in America is white potato products, including fries and chips! If you remove the white potato from consideration (not a particularly nutritious food), the other produce would amount to less than 5 percent of the American diet.

people have enzymes to convert the plant-derived omega-3 fat rapidly into EPA and DHA.17

True Hunger or Toxic Hunger?

It is no surprise that no reductions in heart disease risk were found with lower saturated fat intake when people who ate smaller amounts of red meat and butter ate more white flour, processed cereals, and sugar instead!

Superior nutrition is the most powerful medicine; pharmacological medicine is comparably close to worthless—especially because a drug prescription gives people tacit permission to continue the same disease-causing diet that caused their problems in the first place.

Incredibly, by 2010 these processed foods had become 62 percent of the calories in the standard American diet.

This is especially relevant in light of a recent study of twelve thousand students between fifth and eighth grades that showed those who ate processed and fast foods had the worst skills in math, reading, and science.