Wow, did you think I would ever get through that book? Neither did I! Now I can finally watch the Documentary: Forks Over Knives with an objective view. Here’s the last of the summaries, and my favorite thus far. (Parts 1 and 2 here, here, here, and here).
Part III – The Good Nutrition Guide
Americans love to hear good things about their bad habits. He is trying to eliminate confusion on nutrition.
Chapter 11: Eating Right. Eight Principles of Food and Health
- Nutrition represents the combined activities of countless food substances. The whole is greater than the sum of its parts.
- Vitamin supplements are not a panacea for good health. Nutrients are better when consumed as food.
- There are virtually no nutrients in animal-based foods that are not better provided by plants.
- Genes do not determine disease on their own. Genes function only by being activated or expressed, and nutrition plays a critical role in determining which genes, good and bad, are expressed.
- Nutrition can substantially control the adverse effects of noxious chemicals. One surprising thing he said: “You aren’t doing yourself much good by eating organic beef instead of conventional beef that’s been pumped full of chemicals. The organic beef might be marginally healthier, but I would never say that it was a safe choice. Both types of beef have a similar nutrient profile.”
- The same nutrition that prevents disease in its early stages (before diagnosis) can also halt or reverse disease in its later stages (after diagnosis).
- Nutrition that is truly beneficial for one chronic disease will support health across the board.
- Good nutrition creates health in all areas of our existence. All parts are interconnected. Being a runner, I see this often, so I was happy to hear him put it straight: “People wonder if they can erase bad eating habits by being a runner. The answer to this is no.”
- Supplements are not needed, except B12 and vitamin D for those who spend no time outside or live in cold climates. That’s it.
- Try to eliminate meat, but do not obsess over it.
- Try to do it cold turkey. It is easier to quit smoking all at once instead of cutting back to 3 cigarettes a day, and then 2 and then 1. Just do it cold turkey.
- Some tips to help with the transition: eating plant-based it cheaper! It’s worth it. Eat well – you will feel satisfied. Eat enough. Weight loss will be a natural side effect, but don’t go hungry. Eat a variety.
- p.249 “There are powerful, influential, and enormously wealthy industries that stand to lose a vast amount of money if Americans start shifting to a plant-based diet. Their financial health depends on controlling what the public knows about nutrition and health.” Scary.
- p. 250 “The entire system – government, science, medicine, industry and media-promotes profits over healthy, technology over food and confusion over clarity. Most…of the confusion about nutrition is created in legal, fully disclosed ways and is disseminated by unsuspecting, well-intentioned people.”