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Review: Eat This, Not That! 2011 by David Zinczenko

Eat This, Not That! 2011: Thousands of easy food swaps that can save you 10, 20, 30 pounds--or more!Eat This, Not That! 2011: Thousands of easy food swaps that can save you 10, 20, 30 pounds--or more! by David Zinczenko

My rating: 3 of 5 stars


Like the other Eat This, Not That! books, this one provides practical guidelines for healthier eating. The majority of the book evaluates specific restaurant meals, telling you what to order and what to avoid. There are also chapters dealing with the supermarket, special occasions, and meals for kids. Even though I don’t eat at most of the restaurants or shop for many of the foods, the book’s value is in the nutritional rationale behind the selections.

The book promotes the ideal of eating foods closest to their natural forms. The fewer ingredients, the better. The book is realistic, however, and points out the better choices among multiple options. That’s why they call it the “no-diet weight loss solution”.

I want to eat the right foods in the right proportions, so I especially liked the Eat This Pyramid, Not That One, the Eat This alternative to the USDA food pyramid (now the MyPlate). I included the servings and Eat This recommendations below, but see the article (Eat This Pyramid, Not That One) for the Not That! selections.

Below are a few notes I made while reading. I’m going to avoid duplicating notes from my reviews of the other Eat This, Not That! books, so read those reviews or read the books yourself!

Eat This Pyramid, Not That One
Fats and oils
(sparingly)
olive oil, canola oil, monounsaturated fats from nuts, avocado, salmon

Dairy
(2 to 3 1-cup servings)
2 percent milk, string cheese, cottage cheese, plain yogurt sweetened with fresh fruit

Meat, Poultry, Fish, Eggs, and Beans
(2 to 3 2-ounce servings)
Grilled chicken breast, roast pork tenderloin, sirloin steak, scrambled, boiled, or poached eggs, stewed black beans, almonds, unsweetened peanut butter

Vegetables
(5 1/2-cup servings)
Sautéed spinach, steamed broccoli, romaine or mixed green salads, roasted mushrooms, grilled pepper and onion skewers, baby carrots, tomato sauce, salsa, homemade guacamole

Fruit
(3 1/2-cup servings)
Sliced apples or pears, berries, grapes, stone fruit like peaches, plums, and apricots, 100 percent fruit smoothies

Grains
(6 1-ounce servings)
Brown rice, whole grain bread, quinoa, whole grain pasta, oatmeal

10 foods you should eat every day
substitutes in parentheses

• eggs (Egg Beaters)
• green tea (Yerba mate, white tea, oolong tea, rooibos (red) tea)
• garlic (onions, chives, leeks)
• grapefruit (oranges, watermelon, tomatoes)
• Greek yogurt (Kefir and yogurt with live and active cultures)
• avocado (olive, canola, and peanut oils; peanut butter; tahini)
• quinoa (oats, amaranth, millet, pearl barley, bulgur wheat)
• bell peppers (carrots, sweet potatoes, watermelon)
• almonds (walnuts, pecans, peanuts, sesame seeds, flaxseeds)
• Swiss chard (spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce)

Nutrition tips
Avoid partially hydrogenated oil and shortening.
Choose protein over carbs for breakfast. Eggs or oatmeal instead of waffles, pancakes, muffins, and bagels. If you do eat bread, make it whole wheat for the fiber.
Corn tortillas have more fiber and fewer calories than white flour tortillas. Whole wheat tortillas are another good choice.
Avoid cornbread and stuffing.
Avoid spinach artichoke dip.
Canned and cooked tomatoes contain more lycopene than fresh.
Purple grapes have higher flavenoid concentrations than green.

General restaurant tips
Breakfast diner: order a la carte and choose lean protein like eggs and ham.
Pizza: thin crust, ham, chicken, pineapple, veggies.
Mexican: skip or substitute the rice, cheese, and sour cream.

Food product recommendations
Cheese slices: Kraft Singles 2% Milk
Deli meat: Hormel Natural Choice Oven Roasted Deli Turkey



View all my reviews

Comments

John said…
I know a lot of folks who don’t eat eggs (they’re allergic, for health reasons, or concerns about animal cruelty). Here’s an awesome site that gives tips on cooking and baking without eggs: http://EggFreeLiving.com

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