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Review: The Men's Health Big Book of Food & Nutrition by Joel Weber

The Men's Health Big Book of Food & NutritionThe Men's Health Big Book of Food & Nutrition by Joel Weber
My rating: 3 of 5 stars

This book is full of photos but lacks substantial nutritional guidance. It’s essentially an illustrated food guide with a few nutrition tips sprinkled in. Most of the book is devoted to the nutrition facts and health benefits of many foods. It’s quite similar to the Eat This, Not That books (see my reviews of several of them). If you want a nutrition book, I recommend Eat Drink and Be Healthy (My review) or Nutrition Diva's Secrets for a Healthy Diet (My review).

EATS nutrition plan
Eliminate added sugars.
Add quality proteins: dairy, eggs, fish, poultry, beef cuts with the word “loin” in them.
Trade starch for produce & whole grains. Reduce starches to 3 or 4 per day. Replace with whole grains and 12-15 servings of fruits & vegetables.
Stop fearing natural fat. Embrace fats that exist naturally in foods such as meat, avocados, nuts, milk, & cheese.

Macronutrients
Reducing sugar has greater health benefits than reducing fat.
Eat 1 g of protein per pound of desired body weight, daily.
Eat ½ g of fat per pound of desired body weight, daily.

Dairy
3-6 eggs per day are OK.
White cheeses are generally healthier than yellow.
Soft cheeses like goat and feta are lower in saturated fat.

Meat
With ground turkey and ground chicken, check the mix of white and dark meat. Dark is nutritionally similar to ground beef.
Dark meat and poultry skin are composed of animal fat, which doesn’t raise the risk of heart disease.
You don’t need to avoid red meat or choose only lean cuts. Most of the saturated fat in it is the healthy kind that decreases the risk of heart disease.

Miscellaneous nutrition notes
Eat a wide variety of foods; don’t stick to the same staples.
Eat healthy fat with vegetables to increase vitamin absorption.
Peaches and apricots are more nutritious than nectarines.
Darker beans contain more antioxidants than lighter ones.
White/albacore tuna has 3x the Omega-3 of light/yellowfin.
Artificial sweeteners aren’t worse than natural sugars. Limit all sugars.
Additives to avoid: aspartame, BHA, MSG, partially hydrogenated vegetable oil, sodium nitrite and nitrite


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