| Beta carotene, which is found in deep-yellow and dark-green vegetables, can be converted to vitamin A during digestion.
The RDA of vitamin A for adults is 5,000 IU. Vitamin A may prevent cancer in several ways. It is well known that vitamin A fosters growth and maintains your surface cells or epithelial tissues, which is where many cancers arise. Vitamin A also plays a critical role in the immune system by hindering tumor cell growth.
Pneumonia and frequent infections in animals are linked with low levels of vitamin A. |
James Braly M.D. and Ron Hoggan M.A.
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 Percentage of 122 IBS Patients Intolerant to Glutens and Other Foods cereals fruit vegetables dairy meat miscellaneous wheat 60% citrus 24% onions 22% cow's milk 44% beef 16% coffee 33% corn 44% apples 12% potatoes 20% cheese 39% pork 14% eggs 26% oats 34% cabbage 19% butter 25% chicken 13% tea 25% rye 30% sprouts 18% yogurt 24% lamb I 1% chocolate 22% barley 24% peas 17% nuts 22% rice 15% carrots 15%
HunterJ.O., et al."Dietary studies." In Topics in gastroenterology 12, ed. P. R. Gibson and D. P.Jewell (Oxford: Blackwell Scientific, 1985), pp. 305-13. |
Andrew L. Stoll
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 The Mediterranean diet includes staples of fruits, vegetables, and grains, drawing as well some 30 percent of its calories from olive oil and other mono- and polyunsaturated fats.
The first inkling that the Mediterranean diet might bolster health came in the 1970s, when Dr. Ancel Keys and colleagues at the University of Minnesota examined the relationship between diet and heart disease in seven countries. They found that those who lived by the Mediterranean Sea suffered a fraction of the heart disease found in the United States and other Western nations. |
Rex Adams
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 One or two vegetables (one portion each).
One portion of steak or chicken or fish.
A small piece of fruit—see lunch—or
One piece of candy, or
Several low calorie candies, or
Small slice of plain cake of any kind, or
One or two small cookies, or crackers, or
Jello (regular or low-calorie, any flavor).
Tea or coffee, with milk, or a low-calorie soda.
Try to vary your meals as much as possible. Have an additional portion of any meat, fish, poultry, salad or vegetable—at any meal— if desired. |
Dr. Julian Whitaker
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| Step 1—Feed Your Head
Eat a diet of fresh, unprocessed foods, with an emphasis on vegetables, fruits, whole grains, and legumes. Go easy on starchy carbohydrates, such as breads, potatoes, rice, and most cereals. Include some lean protein with each meal, and make sure you eat fish several times a week (salmon and other cold-water fish are best). Avoid saturated fats from animal sources and processed fats and oils. Do include small amounts of healthy fats such as flaxseed oil. Drink a lot of water, and avoid excess caffeine. Strictly avoid aspartame (NutraSweet) and MSG. |
| Longer-chain carbohydrates, like the starch and fiber of most vegetables and grains, are complex carbohydrates. We usually categorize processed grains like refined flour, which have had their fiber removed, as simple carbohydrates. As a rule, simple carbohydrates are quickly converted to glucose, causing a rapid elevation in blood sugar, followed by a sharp decline. Conversely, complex carbohydrates axe broken down more slowly and result in a gradual, more sustained release of glucose. |
| Research has shown that the most powerful dietary measure you can take for improved health is to make vegetables and fruits the cornerstone of your diet. A plant-based diet lowers cholesterol, reduces the risk of heart disease, and strengthens bones. The risk of cancer is reduced twofold in people who eat larger than average amounts of plant foods. Vegetarians have a lower risk of heart disease and cancer than meat eaters do. They are also less likely to be overweight and, on average, live longer.
Plant foods are, for the most part, low in fat. |
| I suggested that she replace bread, crackers, white rice, and potatoes with vegetables, fruit, whole grains, legumes, fish, and poultry. When she returned to the clinic a month later, Vivian reported that all of her cognitive and mood problems had vanished.
Good nutrition is essential for optimal health and brain function, and the foundation of good nutrition is a healthy, well-balanced diet. But just what is a healthy well-balanced diet? There is so much controversy and conflicting information on the subject of diet these days that many people simply don't know what they should eat. |
Andrew L. Stoll
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| Yet other research shows that frequently consumed vegetables of eras past were loaded with omega-3 fatty acids too. One such vegetable source now out of favor is the spinachlike purslane, recently studied by Artemis P. Simopoulos, M.D., and her colleagues at the Center for Genetics, Nutrition, and Health in Washington, D.C. The Simopoulos team found purslane to be the richest source of the shorter-chain omega-3 fatty acid ALA of any green leafy vegetable yet examined. |
| However, another group of modern hunter-gatherers—the Australian Aborigines—consumes a more varied fare, from various vegetables and seeds to wild animals and fish. The Aborigines are of special interest to nutritionists because they show little or no evidence of diabetes and cardiovascular disease in their natural environment, yet suffer as much as the rest of us when adopting the diet and lifestyle of the West. Looking into the phenomenon, nutrition researchers Joan M. Naughton and Kerin O'Dea of the Royal Melbourne Hospital and Andrew J. |
Dr. Vern Cherewatenko and Paul Perry
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 A rich and varied diet containing fruits, vegetables, grains, dairy products and protein also includes fiber and phytochemicals essential for good health. A pill can't come close to supplying all those in the right combination or form, but when used to supplement the diet, appropriate formulas can be very helpful to the body.
Balance is another concern. Good nutation is based on taking in appropriate amounts of vitamins and minerals to act on the calories you eat and burn through exercise. |
Andrew L. Stoll
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| Keys noted that Mediterranean populations consumed dietary fat largely derived from fish and vegetables, as opposed to the highly saturated animal and dairy fats typical of the West.
The subject of intense debate, Keys's findings have nonetheless been confirmed in numerous prominent studies over the past ten years. Most notable is the recent research conducted by Dr. Michel de Lorgeril and colleagues in Lyon, France. In that study, 30 percent of the calories in the experimental Mediterranean diet came from fat, but only 8 percent from saturated fat. |
John R. Smythies
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| Of course, they also eat a diet rich in protective fruits, vegetables, herbs, garlic, and olive oil.) Red wine contains powerful antioxidant flavonoids (in particular quercetin, rutin, reservatol, and catechin). White wine contains lesser amounts. These chemicals are also found in tea, onions, and apples. However, it is possible that the French paradox may also be due in part to the higher intake of vitamin E, especially in the form of sunflower seed oil.
(31) Hertog et al. in Zutphen, Holland, studied 805 men aged 65 to 84 for five years [86]. |
Andrew L. Stoll
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| Use it over steamed vegetables, or omit the lemon and try it on mashed potatoes.
4 tablespoons butter
4 tablespoons flaxseed oil
1 teaspoon butter
1 tablespoon finely chopped shallots 1 tablespoon minced fresh herbs (parsley, basil, dill, or thyme)
[A teaspoon fresh grated lemon rind
Soften the 4 tablespoons of butter to room temperature in a small bowl. Add the oil and stir with a whisk until smooth. Set aside.
Heat the 1 teaspoon of butter in a small skillet over medium heat. Add the shallots and cook for 2 to 3 minutes, or until soft-
Recipes: Good Health and Good Taste
249 ened. |
Judith J. Wurtman and Susan Suffes
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 You have spent thirty minutes cutting up vegetables so your three-year-old will start eating something other than Cheerios, and he pretends to gag on the carrot slice you entice him to try.
Even grandmothers are not immune. A patient of mine took care of her working daughter's two preschool children for a week after their baby-sitter quit without warning. One child was going into the "terrible twos," and the other was emerging (but not very quickly) from the equally troublesome fours. One wanted to eat all the time, while the other was extremely picky and fussed. |
| Salsa, peppery or garlicky jelly, Chinese dipping sauces, honey-flavored mustard, and marinated or pickled vegetables will tantalize your taste buds without adding many calories.
• A little wine, if consumed in moderation, can enhance the calming effect of dinner, as well as prolong the time you take to eat it. One ounce contains about one hundred calories. Wine spritzers (wine mixed with seltzer) are a good choice. |
| There are pasta or rice dinners that, when combined with your own protein and vegetables, make a fine dish. For instance, I recently rediscovered frozen blintzes (thin crepes wrapped around various fillings), which, to my surprise, are a lot lower in calories than I thought. Two potato blintzes can make an interesting change from the usual starch. Gnocchi, an Italian potato-based dumpling, is another example of a frozen food that, served with tomato or mushroom sauce, can become the basis of a different, delicious meal. |
| This consists of a main course protein like chicken, a starch like rice or potatoes, and vegetables and fruit. Serve yourself large amounts of the starchy food and very small amounts of the protein.
If you are eating in a restaurant or find yourself in a social situation where you cannot control what is being served, do the same thing. Nibble at the protein and make sure you have enough starch. If no starchy side dish is served, then eat bread or rolls to satisfy the starch exchange requirement. |
| The easiest and most healthful way to do this is to add additional servings of fruits or vegetables at the recommended times. (For instance, a large banana will contribute one hundred calories.) Men can also eat larger portions of the protein and carbohydrate selections, as long as they are careful not to alter the ratio of protein to carbohydrate.
Weight loss will occur fairly rapidly during the first week or two and then even out to about a pound a week after that. |
Stanley W. Jacob, M.D.
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 It got to the point over the next year and a half where she had to limit her dier to baby food, well-soaked cereal, or very well-cooked vegetables because chewing anything harder would cause excruciating pain.
"If I ate a salad or even chicken I would pay for it," she says.
Specialists said her problem was synovial chondromatosis with calcified floating bodies, one of the most severe of TMJ disorders. |
| I have heard the same thing from people with allergies to citrus and certain vegetables. If they take MSM before they eat, they have no problem.
One MSM user wrote to say that she has food allergies and starts to sneeze and develop congesion whenever she eats more than one allergy-inducing food over a period of several days. "After two months on MSM I have had no symptoms from eating these foods," she said.
This interesting feedback has been volunteered by patients. |
Andrew L. Stoll
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| But the third species—the one called Homo habilis, or "handy man," because of the primitive tool artifacts it left—was markedly omnivorous, consuming not just fruit and vegetables but also meat and fish.
Today, a quarter of a century after the discovery around the lakes of East Africa, the interest in Paleolithic nutrition has hit a new stride. The explosion of research is due in part to evidence that modern humans are very similar to the late hunter-gatherers who apparently evolved from Homo habilis to wander the earth in the Paleolithic era, some forty thousand years ago. |
Christian B. Allan and Wolfgang Lutz
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 However, it is important to remember that calcium is absorbed into the body better in the presence of vitamin D (which is not in these vegetables), and that even if calcium-rich foods are consumed, a body heavy on the catabolic side will have difficulty in using the calcium to maintain and build bones, teeth, and nails.
Figure 9.1 presents data from some of Dr. Lutz's patients who adopted a low-carbohydrate diet. As you can see, calcium levels began to rise after a month on the diet and then leveled off at three months. No supplements were needed to accomplish this. |
Elaine Feuer
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 The American diet—grocery shelves lined with processed, artificially-flavored, chemically-preserved, pre-packaged food—is notorious for its lack of nutrition. vegetables are grown in chemical fertilizers and sprayed with pesticides. Fresh foods are exposed to artificial dyes and
2 See Appendix A?The Benefits of Nutrition"—for detailed information on the Department of Agriculture's study. chemicals, depleted of most of their nutritional value; exposure to oxygen, heat, light, and water during transportation further erodes nutritional value. |
| And when we buy frozen vegetables, we are losing at least 50 percent of the vitamin content. Depending on the means of preparation, as much as 100 percent of Vitamin C, 60 percent of Vitamin A, and similar amounts in other vitamin categories may be lost in cooking. Eminent nutritionist Dr. George Briggs observed: "The American public is eating a strange diet. We feed our farm animals better, giving them all of the vitamins and minerals we take out of the foods for humans. |
Lawrence Katz and Manning Rubin
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 Shop at an Ethnic Market
An Asian, Hispanic, or Indian market will offer a wide variety of completely novel vegetables, seasonings, and packaged goods depending, of course, on your own ethnic background. Choose a cuisine unfamiliar to you. Ask the storekeepers how to prepare some of the unfamiliar foods on the shelves.
Spend some time in the spices section. Different cultures use radically different seasonings, and you're likely to encounter smells and tastes that you've never experienced.
If you're lucky, the market will have self-serving bins of grains, beans, cereals, and spices. |
Mary G. Enig
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 Emphasize cereals, breads, other grain products, vegetables and fruit. 3. Choose lower-fat dairy products, leaner meats and food prepared with little or no fat. 4. Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating. 5. Limit salt, alcohol and caffeine.
There is similar emphasis on lower fat versions of foods, as there is in the United States. Nonetheless, restaurant foods have similar high fat cooking methods, and many of the foods are made with the same partially hydrogenated vegetable fats and oils that are used in the United States. |
| They are either added fats such as table spreads, shortenings, and salad and cooking oils, or they come from the fat component of the meat and dairy products, from nuts and seeds, or from vegetables and fruit tissues. Added fats in the form of oils, shortenings, spreads (butter and margarine), salad dressing, etc. are listed in government documents such as those published by USD A and/or the Commerce Department as "table and cooking fats," etc. As shown in Figure 3.1, there have been major changes in the source oils for these products during the last hundred years. |
| People didn't really have the ability to extract oil from vegetables like corn, or from many seeds, as they do today. However, they got their essential polyunsaturated fatty acids from many of these plants when they were included in the foods they were eating. People used the intact leaf, root, nut, grain, or seed, along with all the plant's inherent antioxidants, in the stews or in the porridges that most people ate. This was the way the polyunsaturates were historically consumed. |
| People on low fat diets historically consumed adequate amounts of essential fatty acids from such foods as grains, vegetables, and nuts; they made their own saturated fat (de novo) for use in their membranes, for the necessary support adipose, and for energy storage. Those people with higher fat intakes in their diets still had about the same amount of essential fatty acids, and ultimately the same amount of saturated fat for the specialized storage or as the energy source. |
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