Read Online Eat, Drink, And Be Healthy: The Harvard Medical School Guide To Healthy Eating Authored By Walter C. Willett Displayed In Edition

must confess I didn't actually finish reading it before it was due at the library, Much of the information I already knew, and some of it didn't make sense to me, For example, he advocated eating a lot of fat, but of course "healthy" fats, While I don't think fat "healthy" fat of course is evil, I'm not sure anyone really needs to go seeking it out to get enough in their diet, The book was okay, just not extremely helpful for me, EDIT: After reading "The Big Fat Surprise", I no longer recommend this book, Will leave my original review and lower fromtostar, 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 this",

I am very lucky to have grown up in a household with a "stayhomemum" 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 healthy.


I am also a complete moron to never have taken more 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 in:

It's a rather tough read.
They said in the foreword that one of the coauthors specifically had the job to translate the sciencespeak 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 swallow.


It 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 subsubchapters, One time I wanted to find something about cholesterol again and I couldn't so I had to skim through the whole book,

Just from my first read I have identified some bad habits of mine that I can immediately stop eating and replace with healthier alternatives i, e. drink less milk, don't eat so many magnesium supplements, eat more nuts and beans I always thought those were junk foods,

I will have to reread parts of the book many many times in order to come up with even more 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 meals.


Having a tonne of recipes at the end of the book at themark definitely helps,

One 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 expensive,

All in all, if your homelibrary doesn't contain any books on healthy eating, stop what you are doing right now and buy this book!! I wish I could give this book three and a half, because it isn't as middling as three sounds, but it's a little quaint and outdated to get four.
It's amazing how quickly nutritional information changes from year to year,

Anyway! This book has a handful of guidelines and a redesigned food pyramid to help optimize your health, as has been shown by nutritional and epidemiological studies up to.
The bottom line You should exercise, maintain a healthy weight, and eat lots of whole grains, unsaturated fats, a great variety of fruits and vegetables, and lowfat proteins, Milk, red meats, and starchy carbs white rice, potatoes, white flour, breakfast cereal are all optional foods that should be taken very moderately if at all, Also, moderate use of alcohol, coffee, and tea are encouraged, In short, Willett is a big fan of the Mediterranean diet along with regular exercise,

He doesn't jump on the thenbandwagon wow, I feel old of the "Where's Your Mustache" US Dairy Council campaign, People in the US have really high rates of calcium consumption but also higher than average rates of osteoporosis, So. He believes that aroundmg/day is adequate, and ideally not from milk, He does support supplementation with Folic Acid, Vitamin B, Vitamin B, Vitamin D in winter and in higher latitudes, and Vitamin E,

The last hundred or so pages of the book are a bunch of recipes, from breakfast to dessert, using the types of foods he believes are most beneficial.
Best evidence based book on Nutritional Medicine I've come across, Each an every point is explained with scientific reasoning and multiple research works shaping the nutritional guidelines have been very well explained, A lot of points mentioned by the well renowned nutritionists have been explained precisely, This books is for every single individual who wants to understand how nutritional medicine is integral to preventive medicine, It also comes with a fun last chapter on recipes! He starts off this book with a tirade about food companies gaming the system to profit off the backs of an unhealthy public.
I'm like, "Yusss. Tell it, doc. " Then just a few pages later, he says, don't eat all of those sugarladen processed foods, Eat healthy whole foods and good oils, he says, "like canola oil, " Canola oil

There are dozens of warnings about this nasty oil that is so processed that it is hard to know what's really in it, No, fancy Harvard guy. Maybe go pick up a few journals that are from this century, Canola oil is bad bad bad,

"At this time point we found that chronic exposure to the canolarich diet resulted in a significant increase in body weight and impairments in their working memory together with decrease levels of postsynaptic density protein, a marker of synaptic integrity, and an increase in the ratio of insoluble Aβ/.
" Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimers disease, Lauretti amp Praticò,

That's just one study, There are dozens. Canola oil is a cheap oil, highly processed, and has been linked to heart disease, general inflammation, and as above, Alzheimer's disease,

Yeah. Lots of doctors are like this, They don't get into med school being a renegade like I am, They don't question dogma, even when they tell you they do,

No thanks. I'll stick with Web of Science, 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, My favorite nutrition book! Its 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 sciencebased, multicultural approach to healthy eating, "

I've read theedition twice, and have referenced my notes many times, I'm glad for this update, and was encouraged to see that the advice hasnt changed significantly, Willett says the recommendations are "fundamentally the same" as the originaledition, showing that its nutritional advice can withstand the test of time,

The author, sitelinkWalter Willett, is Professor of Epidemiology and Nutrition at Harvard T, H. Chan School of Public Health and Professor of Medicine at Harvard Medical School,

The sitelinkHarvard School of Public Healths Nutrition Source has a lot of this books content online, plus other useful info,

Notes
Healthy Eating Matters
Advice for healthy eating
Eat plenty of vegetables and fruits,
Eat more good fats from plants and fewer bad fats from meat and dairy,
Eat more wholegrain carbs and fewer refined grain carbs,
Choose healthy sources of protein, Limit red meat, and don't eat processed meat,
Drink more 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,IU of Vitamin D,

sitelinkHarvard Healthy Eating Plate
Healthy oils e, g. , olive, canola, soy, corn, sunflower, peanut in moderation, Limit butter. Avoid trans fat. Avoid partially hydrogenated oils.
Vegetables: Many, wide variety,/of plate along with fruit,
Fruits: Plenty of all colors,/of plate along with veggies,
Water, tea, or coffee with little or no sugar, Limit milk/dairy toservings/day, Limit alcohol todrinks/day for men,/day for women,
Whole and intact grains: Eat variety, Limit refined grains./of plate.
Healthy protein: Fish, poultry, beans, nuts, Limit red meat, cheese. Avoid processed meats./of plate.
Exercise.

Of Pyramids, Plates, and Dietary Guidelines
USDA dietary guidelines are influenced by agribusiness, lobbyists, and special interest groups,

Those who follow USDA advice are barely healthier than average,

Mediterranean diet reduces heart disease, diabetes, breast cancer, and increases cognitive function,

There's no scientific basis for target percentages of fat, carbs, protein,

What Can You Believe About Diet
Not all metaanalyses give reliable data their quality depends on data sources and nutritional understanding of analysts,

What 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 groups

Healthy Weight
Risk of heart disease, diabetes, high blood pressure begin to climb around BMI.


You shouldnt gain weight after your earlys weight gain isnt inevitable or healthy,

Daily brisk walk does much to prevent disease, though more vigorous activities may have added benefits, Walk fast enough to speed up heart and breathingmph,

Exercise at leastminutes daily all at once or broken up, though more is beneficial,

The longer you sit each day, the greater your risk of death and disease, even if you exercise regularly, Move regularly.

Straight Talk About Fat
Avoid trans fats and partially hydrogenated fats, reduce saturated fats, and increase mono and polyunsaturated fats,

Monounsaturated fat sources: olive, peanut, canola oils olives peanuts tree nuts avocados,

Polyunsaturated fat sources: vegetable oils corn, soybean, safflower, cottonseed fish legumes seeds,

Saturated fat sources: whole milk, butter, cheese, ice cream red meat chocolate coconuts, coconut milk and oil, Solid at room temp. Raise LDL and HDL.

Coconut oil isn't healthy its boosting HDL is cancelled out by its raising LDL,

Eating eggs doesn't increase risk of heart disease or stroke for those without diabetes, Still, it's probably better to haveegg/day than,

Limit butter its high saturated fat raises LDL, Some margarine is OK, if low in saturated fat and free of trans fat,

Try to eat at leastsource of unsaturated fat daily:
Omegafats: 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 omegaenhanced eggs
Omegafats: vegetable oils soybean, safflower, sunflower, corn sunflower seeds, walnuts, pine nuts

Canned salmon is "best buy" for omega.


Limit red meat, processed meat, fullfat dairy to reduce saturated fat, Use skim milk or nondairy milk,

Carbohydrates for Better and Worse
Grains aren't necessary, Lowcarb diets, including keto, can be OK,

Intact grains are best,

Highfructose corn syrup doesn't seem to be worse than other added sugars, including natural sugar,

WHO recommends ltg/day of added sugars,

Glycemic load amount of carbs in food glycemic index better reflects a food's effect on body than amount of carbs or glycemic index alone,

Gluten isn't bad for health, for those who don't have celiac disease,

Steelcut and oldfashioned oats have lower glycemic index than quick or instant,

Choose Healthier Sources of Protein
Eatg of protein perlbs of body weight per day,

Almost all healthy Americans, even vegetarians, get plenty of protein,

Processed meat is carcinogenic, and red meat probably is,

High dairy intake increases risk of prostate cancer,

Limit soy to a few servings per week,

Eat variety of lowmercury fishtimes/week cod,

haddock, salmon, sardines, shrimp, tilapia, pollock, catfish, light tuna not white/albacore,

If you dont eat enough fish and have heart issues or exercise hard, take a fish oil supplement withmg of EPA and DHA,

Protein supplements including whey are expensive and give no benefit over a highprotein diet, and can rev up cancer cells,

Eat Plenty of Fruits and Vegetables
Eat Brussels sprouts no more than once weekly,

It's not necessary to eat overservings of vegetables and fruits a day,

Eat 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 fruits

Cook tomatoes to get more lycopene.


Eat several servings of fresh, uncooked fruits and vegetables each week, because cooking damages some phytochemicals,

Frozen fruit and vegetables can be as good as fresh, Canned are OK if theyre low in salt and sugar,

You Are What You Drink
You don't need to drinkoz of water daily,

Thirst isn't a good guide of need to hydrate,

Drink at least one glass with each meal, and one between meals,

Artificial sweeteners probably aren't hazardous, but there haven't been longterm studies,

Adolescents 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 nutrients,

Highmilk intake gives saturated fat, extra calories, hormones, increased risk of heart disease and cancer,

If you don't drink alcohol, don't feel compelled to start, You can get similar benefits from exercise and healthy eating,

Calcium: No Emergency
Americans are near top of list for average daily calcium intake,

There's little evidence that highmilk or highcalcium intake protects you from breaking bones osteoporosis over long term,

Aim formg of calcium/day, More has little or no benefit, and may be harmful, It's not necessary to track calcium intake,

Get calcium from variety of foods especially greens, whole grains, Without dairy, you can reachmg/day, If you need more, and don't eat dairy, take a daily supplement ofmg, Dairy is optional.glass of milk or equivalent dairy hasmg, soserving/day of dairy in addition to food will almost certainly provide all the calcium you need,

Taking a Multivitamin for Insurance
High doses of Vitamin C don't help with common cold,

Only 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 fish.


Get at leastIU of Vitamin D daily most multivitamins have only, so you may need a Vitamin D supplement in addition to a multivitamin,

Few foods naturally contain Vitamin D, Sources: coldwater fish mackerel, salmon, sardines, bluefish especially fish livers, cod liver oil, fortified dairy, cereals, eggs,

Sources of calcium: sardines, tofu, canned salmon, turnip greens, kale, fortified soy milk or orange juice,

Chewable calciumbased antacids such as Tums are cheap, efficient way to get calcium, Calcium supplement that contains Vitamin D is even better,

Zinc lozenges may shorten common cold, at best,

vitamins and minerals many don't get enough of from diet: beta carotene, folic acid, Vitamins B, B, D, E, iron, zinc,

Standard, storebrand, RDAlevel multivitamin is fine, Look for one that meets US Pharmacopeia USP standards, Basic One is good. Multivitamins are cheap and unlikely to cause harm,

Even healthiest diets can have nutritional holes, which multivitamin can fill,

The Planet's Health Matters Too
Grassfed beef isn't significantly healthier than feedlot beef,

Putting it All Together
Mediterranean 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 healthy,

Olive oil isn't healthier than canola or soybean oils,

Healthy Eating in Special Situations
Quinoa is a complete, highquality protein comparable to meat and eggs, .