The TFT Nutrition Bible

Walter Willet's book

Walter Willet’s “Eat, Drink, and Be Healthy” is a no-nonsense guide to healthy eating and on TFT’s required reading list.  Some of the insights are simple, while others turn conventional wisdom on its head.  But in either case they’re based on the best scientific evidence available today.

Dr. Willet’s seven recommended diet changes:

  1. Watch your weight: a lower and stable weight (up to a certain point) reduces the risk of many long-term health issues including cardiovascular disease, high blood pressure and certain types of cancer.
  2. Eat fewer bad fats and more good fats: bad fats = saturated fats (found in whole milk and red meat) and trans fats (in hard margarines and most baked goods and fried foods in restaurants).  Fats that are solid at room temperature should be a warning sign!  Fats from vegetable oil, nuts, fish and whole grains are good for you!
  3. Eat fewer refined-grain carbohydrates and more whole-grain carbohydrates: refined carbs lack nutrients, and also cause sudden increases in blood sugar and insulin levels, leading to a crash and a quick onset of hunger.
  4. Choose healthier sources of proteins: eat beans and nuts, with some fish, poultry and eggs.  Don’t eat too much red meat.
  5. Eat plenty of vegetables and fruits, but hold the potatoes
  6. Use alcohol in moderation: one drink for women and two for men have been shown to be beneficial to health.
  7. Take a multivitamin for insurance

And exercise.  If you do just this, you’re well on your way to a long and healthy life!

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