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Review: Eat This Not That! The Best (& Worst!) Foods in America! by David Zinczenko

Eat This Not That! The Best (& Worst!) Foods in America!: The No-Diet Weight Loss SolutionEat This Not That! The Best (& Worst!) Foods in America!: The No-Diet Weight Loss Solution by David Zinczenko

My rating: 3 of 5 stars


This book isn’t as logically organized as the other Eat This, Not That books, but it has more detailed nutrition science explanations than some of the others. It starts with the best and worst foods of different types, such as breakfasts, salads, and sandwiches, then moves on to the best and worst foods for health concerns such as blood pressure and cholesterol.

The book focuses mostly on restaurant foods and packaged supermarket foods, but fresh and raw foods are also included. Of course, the nutritional info can be generalized to foods regardless of where you buy and eat them.

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!

Restaurant nutrition tips
Choose fish and meat that’s baked or roasted, not breaded or fried.
The average chicken wrap has 50% more calories than a grilled chicken sandwich.
On subs, double the meat and halve the bread; protein is better than carbs. Load the sub with veggies.

Sides are often healthier and cheaper than other menu items.
Avoid wraps and burritos; they’re full of carbs, sodium, and fat.
Pitas are usually healthy.
Avoid bread bowls.

Nutrition tips
For breakfast, protein is better than carbs. You burn more calories, and have more energy. Make lean protein about 40% of the meal’s calories, then add fiber (with whole grains) and healthy fats. Protein and fiber provide satiety, making you feel full longer.

Red and yellow peppers have twice the Vitamin C as green peppers.
Avoid granola; it’s covered in sugar and oil.
Limit the sodium nitrate and sodium nitrite in packaged meats.

Plain Greek yogurt is better than regular sweetened yogurt.
Pay more attention to sugar than fat. Sugar and simple refined carbs elevate blood sugar and trigger fat storage.
Best foods for preventing wrinkles: sweet potatoes, carrots, papaya, tuna, salmon, flaxseed.

Aim for a 1:1 ratio of potassium to sodium. High-potassium foods: bananas, sweet potatoes, spinach, raisins, tomatoes.
Avoid partially hydrogenated oils; they lead to trans fat.
Avoid pie; the crust usually contains trans fat.

Fish (best to worst): wild salmon, farmed rainbow trout, Pacific halibut, farmed catfish, farmed tilapia, yellowfin tuna, farmed salmon, mahimahi
Avoid Krab/surimi; it’s processed hake and pollock.

Deli cheese (best to worst): Mozzarella, Swiss, American, Brie, goat, Pepper Jack, cheddar.

Beer nutrition
Choose beer with low calories and low carbs. Best to worst:

Miller Genuine Draft 64, Beck’s Premier Light, Michelob Ultra, Amstel Light, Miller Light, Budweiser Select, Coors Light, Bud Light, Sam Adams Light, Guinness Draft, Becks, Miller High Life, Budweiser, Heineken, Samuel Adams Boston Lager, George Killian’s Irish Red

Food product recommendations
Peanut butter: Peanut Butter & Co. Crunch Time (simply peanuts and salt).
Deli meat: Hormel Natural Choice Oven-Roasted Deli Turkey (no nitrites and nitrates).



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