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EAT, DRINK, AND BE HEALTHY: The Harvard Medical School Guide to Healthy Eating
Free Ebook EAT, DRINK, AND BE HEALTHY: The Harvard Medical School Guide to Healthy Eating
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Dr. Walter Willett explains why the USDA guidelines, food pyramid are not only wrong but dangerous. New research on the healthiest carbs, fats, and proteins. Healthy eating that topples the USDA food pyramid
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Product details
Paperback
Publisher: Free Press (2003)
Language: English
ISBN-10: 0743223225
ISBN-13: 978-0743223225
ASIN: B0075NTJU2
Package Dimensions:
8.4 x 5.4 x 0.8 inches
Shipping Weight: 10.4 ounces (View shipping rates and policies)
Average Customer Review:
4.4 out of 5 stars
268 customer reviews
Amazon Best Sellers Rank:
#1,152,429 in Books (See Top 100 in Books)
Very nearly all that you can want from a nutrition book - research based, sober, practical and readable. The text directly opposes the then current USDA food pyramid and its demonisation of all fats combined with heavy emphasis on refined carbohydrates and dairy. Dr. Willett presents his own food pyramid, built on whole-grains, unsaturated fats and lean meat - in many aspects similar to the Mediterranean diet.I could personally do without the entire recipes section, but other readers might find them useful. Definitely recommended.
Most of us would like to know how to go about eating in a way that will optimize our longevity and vitality.Unfortunately, there is a super-abundance of information about eating thrown at us, much of which is rife with half-truths or is just plain wrong. Some sources have an agenda, such as selling us products that enrich their bottom line but line our bottoms with unhealthy fat. Others are well-meaning but are working from an inadequate scientific base - witness the diet fads that have come and gone with regularity.Dr. Willett has been to the mountaintop and received the wisdom to guide us in our quest. As the principal investigator for path-breaking studies observing two large populations followed over time, he has had the unique opportunity to correlate their nutritional habits with their health outcomes. That research has provided some of the best evidence of the benefits and limitations of specific dietary elements that is available today.This book distills the insights gained from these studies and other parallel studies by other investigators into a practical guide for planning one's own optimal diet. The good news is that there are many degrees of freedom to the individual in planning his or her diet. It isn't necessary to eliminate carbs, or reduce fats, or stock up on proteins. The emphasis is on the right kind of carbs and fats and proteins. Within those boundaries, there are many different ways to accomplish the goal.I highly recommend this book for those who want to improve their chances of avoiding strokes, heart attacks, diabetes and a host of other chronic diseases. You will still have work to do to determine which of the choices works best as a plan you can stick with in the long haul, but that's a lot better than bouncing from pillar to post with the latest fads.I'm a medical doctor with experience in critically reviewing the medical literature and judging the strength of evidence in research papers. There have been some new developments since this book was published that are worth knowing about, but you will hardly go wrong by studying it carefully, re-reading several times and drawing from its wisdom.
I lost 45 pounds by following the recommendations in this book. When I started exercising 4-5 hours a week, I broke my plateau and lost another 30 pounds. My calorie intake each day includes a better proportion of fat, protein, and carbs. (Keep in mind that there are many guidelines for the healthiest sources of carbs, fat, and protein). I eat 2,000 calories a day and feel full. Before I read Eat, Drink, and Be Healthy, I ate far more calories, but because I wasn't taking in the right amount of carbs, fat, protein, and was not using the best sources for carbs, fat, and protein, I often felt hungry. I follow all of the recommendations in this book religiously and am extremely happy with the results. This is as close to a weight loss "miracle" as you will ever find.The book is about as far from a traditional diet book as you can get. The authors do not advocate a quick fix diet fad or try to sell their own dieting products. The authors present a thorough analysis of scientific findings on diet and health. They thoughtfully distinguish between the robustness of different scientific findings (the extent to which science supports a particular conclusion). They acknowledge that on some issues, there is no clear scientific consenus. However, overall, there is plenty of scientific data to draw clear conclusions about healthy diets.Buy this book right now. Take lots of notes as you read. I also highly recommend that you write down the nutrition information of all the foods in your diet. I keep this information on my computer so I can edit it when I need to. Take the time to calculate your daily intake of calories from fat, protein, and carbs. (For each gram of fat, you get 9 fat calories. For each gram of protein or carb, you get 4 calories). Applying this book to your daily life will be the best decision that you ever make.Science was always my least favorite subject in school. Now I'm so grateful that Dr. Walter C. Willett and his colleagues dedicated their time to creating this landmark scientific analysis of healthy eating. Buy this book right now. And buy copies for your friends and family.FYI-I also highly recommend Jillian Michaels' exercise DVDs (30 Day Shred, in particular). She knows the science of weight loss. I've used videos from other fitness trainers in the past. I've had infinitely better results with Jillian's DVDs. As Dr. Willet emphasizes, frequent exercise is a critical part of healthy living.
It's been clear to me for a long time that the FDA food pyramid -- in it's many forms, is not a truely healthy way to eat. Way too much carbohydrate. The really bad thing is that it drives other programs such as how our military is fed and how the food stamp program works. FDA info is governed more by food industry lobbiests than science.So in steps Dr. Willett with science-based information on nutrition. He has reworked the pyramid by using scientific studies. The book is readable yet authoritative, with references. Now he'll be the first to admit that the information is evolving, so this may not be the final answer. I think it's the best answer we have at present.Willett debunks the "all fats are bad" propaganda that's been pushed on us, shows which oils & fats to use and which to definately avoid (are you listening, canola oil?), how much protein, & fiber, etc. you need to actually eat well.
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