Quotes About Nutrition

Serving Sizes: 1 cup raw ½ cup cooked Daily Recommendation: 2 servings per day

Drinking just one can of soda a day appears to raise the odds of getting fatty liver disease by 45 percent.25 Meanwhile, those who eat the meat equivalent of fourteen chicken nuggets or more daily have nearly triple the rate of fatty liver disease compared to people who eat seven nuggets' worth or less.26

a 2014 meta-analysis (a compilation of many similar studies) showing that vegetarian diets may be particularly good at lowering blood pressure.110 And the more plants, perhaps, the better. Meat-free diets in general "confer protection against cardiovascular diseases . . . some cancers and total mortality," but completely plant-based diets "seem to offer additional protection for obesity, hypertension, type-2 diabetes, and cardiovascular mortality."111

The dietary cholesterol found in eggs, meat, and dairy can become oxidized and then set off a chain reaction that results in excess fat in the liver.31 When the concentration of cholesterol in your liver cells gets too high, it can crystallize like a stick of rock and result in inflammation. This process is similar to the way uric acid crystals cause gout

Why is this greatly reduced risk of blood cancers associated with a more plant-based diet? The British Journal of Cancer concluded, "More research is needed to understand the mechanisms behind this."7 While they are figuring out the reasons, why not get a head start and try adding more healthy plant foods to your plates today?

When you're thinking about ways to pair your greens with something you already love to make the greens more palatable, consider mixing them with a green-light source of fat: nuts, seeds, nut or seed butters, or avocados.

So pairing your greens with a green-light source of fat may not only make them taste better but will maximize nutrient absorption. This can mean enjoying a creamy tahini-based dressing on your salad, putting walnuts in your pesto, or sprinkling some toasted sesame seeds on your sautéed kale.

Fifty overweight women aged eighteen through twenty-three were asked to drink, over and above their regular water intakes, two cups of water three times a day a half hour before meals without otherwise changing their diets or physical activity. They lost an average of three pounds in eight weeks.

There have been calls for nearly a half century to ban the advertising of sugary cereals to children, which Harvard nutrition professor Jean Mayer referred to as "sugar-coated nothings." 822 In a Senate hearing on nutrition education, he said, "Properly speaking, they ought to be called cereal-flavored candy, rather than sugar-covered cereals.

As I detail in the conclusion of How Not to Die, you can actually change your taste buds and end up with the best of both worlds: tastes great and more filling.

Whenever I'm boiling pasta, for example, I'll add a bunch of fresh greens to the pot a few minutes before I'm ready to drain the pasta. I know I'll be losing some nutrients when I pour off the cooking water, but it's worth it to me for the convenience of throwing everything into one pot and getting my family to eat even more greens.

of Lipids and Metabolism at Mount Sinai's cardiovascular institute put

The best sodium-free salt substitute I've been able to find is something called Table Tasty.

advice and inquire about fish oil supplements

The next logical step was to try putting it to the test for months instead of just a couple of weeks. Obese men and women were asked to restrict eating to the eight-hour window between 10:00 a.m. and 6:00 p.m. Twelve weeks later, they had lost five pounds.

During my bachelor days, I would regularly order Chinese food for delivery—usually broccoli and garlic sauce (hold the white rice). Then I'd throw brown rice or quinoa along with dried lentils into my rice cooker and steam or microwave a pound of greens. By the time the delivery arrived, everything was ready and I would just mix it all together and have more than enough for leftovers.

The food category that averages the most antioxidants is herbs and spices.

Men with more aggressive cancer who regularly ate chicken and turkey had up to four times the risk of prostate cancer progression.33

As I mentioned in the Fat Blockers section, I defined my Green Light category in How Not to Die as foods of plant origin to which nothing bad has been added and from which nothing good has been taken away.

Plant-based meals tend to be rich in antioxidants on their own, but taking a moment to spice up your life may make your meal even healthier.

Ninety-six percent of Americans don't eat the minimum recommended daily amount of beans, 96 percent don't eat the measly minimum for greens, and 99 percent don't get enough whole grains.1285 Nearly the entire U.S. population fails to eat enough whole plant foods—the only place fiber is naturally found in abundance.

7 Just as you don't have to wait for your physician to tell you to stop smoking, you don't have to wait to start eating healthier

asked athletes to eat about a cup and a half of blueberries every day for six weeks to see if the berries could reduce the oxidative stress caused by long-distance running.42 The blueberries succeeded,

Plant-based diets are the nutritional equivalent of quitting smoking."66