Diet Quotes

A good diet may simply be to eat real food in moderation with a goal of at least 80 percent of your food plate being a variety of plant foods and vegetables. [2018] - Ellie Phillips

The journey to oral health begins by consuming a tiny amount of xylitol (a one gram piece of gum or a couple of pure xylitol mints) after every meal, snack, or drink. Xylitol works in a number of ways to improve oral health as it can help control mouth acidity, but it also provides fiber to support healthy digestive bacteria, and it breaks down to form butyrate in the colon, which can improve the health of this part of the digestive tract. Xylitol is hygroscopic, which means that it pulls liquids to itself. This means that when you eat a xylitol mint or piece of pure xylitol gum it will stimulate a flow of natural saliva into your mouth.  [2018] - Ellie Phillips

The secret for protecting teeth from excessive demineralization is to control snacking and sipping, especially in the afternoon hours when saliva is most healing, and use food pairing to minimize demineralization when you choose to sip or nibble. Pure xylitol gum or mints can also help us limit demineralization damage when they are used at the end of every meal, snack, or drink. The flow of alkaline saliva stimulated by eating xylitol will help wash away acids and provide minerals to help heal demineralized enamel. [2018] - Ellie Phillips

Xylitol does not dissolve in cold water, but it dissolves easily at room temperature, and once dissolved, it will stay dissolved, even when chilled. Adding xylitol to water may be helpful when higher doses of xylitol are used, as they are in Europe for women with osteoporosis. Doctors who believe in xylitol for bone benefits often suggest an amount of up to 20 grams of xylitol daily. Teeth benefit most from tiny, multiple exposures to xylitol each day—ideally 1–2 grams at each exposure to total between 6.5 and 10 total grams per day. I suggest you strive for a 1-gram serving of xylitol (ideally as two 0.5-gram mints or a 1-gram piece of gum) five times each day after meals, snacks, and drinks. [2018] - Ellie Phillips

When you consume xylitol as mints or gum, they pull some saliva into your mouth from small salivary glands in the roof of your mouth. In most mouths, this saliva is mineral-rich and alkaline, which is conducive to tooth health and repair. Drinking xylitol water can be useful, but it cannot contribute to remineralization and the reversal of cavities in the same way as is achieved by regularly eating some mints or gum. Xylitol mints or gum will also help people with dry mouth by creating a flow of saliva, and studies have shown that using xylitol mints daily can reduce the amount of root decay in high-risk patients by 40%. [2018] - Ellie Phillips

Erythritol is derived from corn, and because the body does not recognize this product, it will be touted as calorie-free. Like all zero-calorie products, this may not be a healthy attribute, and I do not promote erythritol or suggest you mix it with xylitol or allow yourself to be swayed by research that asks you to believe that erythritol is superior to xylitol. [2018] - Ellie Phillips

Stop drinking—even water—for at least a few hours in the afternoon. If you need to drink between meals, try water sweetened with some xylitol. To make this, add 1 teaspoon of granular xylitol to 3 cups of room-temperature water. Do not overclean your tongue or mouth. [2018] - Ellie Phillips

Newer science tells us that the quality of the fat is far more important than the quantity of fat that we consume. Today, scientists and health care professionals encourage wholesome foods with unsaturated fat such as avocados, nuts, salmon, and liquid oils and discourage foods rich in unhealthful saturated and trans fats. [2018] - Joy Bauer

The 2015 Dietary Guidelines Advisory Committee concluded that evidence exists that a dietary pattern higher in vegetables, fruits, and whole grains and lower in red and processed meats, high-fat dairy products, refined grains, sweets, and sugar-sweetened beverages reduces the risk of developing type 2 diabetes. [2018] - Joy Bauer

Here are some foods to include in your diabetes prevention dietary pattern: oats, barley, legumes and pulses (beans, peas, lentils), brown rice / potatoes / pasta that have been cooked and cooled, nuts, whole grains, unsaturated fats (olive / canola / peanut oils, tree nuts / peanuts / nut butters, avocados, olives), yogurt, berries, fruits, herbs / spices, vinegar, coffee, tea and small amount of alcohol. [2018] - Joy Bauer

Canned beans and tuna are processed. So are cartons of vegetable broth and quick-cooking brown rice. These are health-boosting processed foods that can make getting a nutritious meal on the table easier, faster, and less expensive. [2018] - Joy Bauer

Cow's milk and soymilk are the only ones that provide a good dose of protein. If you like the taste of almond milk or other plant-based milk, they are fine to use in recipes and as a flavored beverage. Just don't expect them to be the nutritional equivalent of cow's milk. Strained varieties like Greek and Icelandic yogurt tend to be higher in protein and lower in carbohydrate (lactose) than traditional yogurt, but both kinds are nutrient dense. When choosing full-fat cheeses, opt for strongly flavored ones like sharp cheddar, blue cheese, and feda to get a big flavor punch in a small amount. [2018] - Joy Bauer

A few good snack choices are dehydrated beet chips, roasted chickpeas popcorn, whole grain crackers, fruit leather made of 100% fruit, dried fruit, bars made of whole grains, nuts / spices with little or no added sugars, and chips in 1-ounce packages. [2018] - Joy Bauer

Vitamins are classified as either water-soluble or fat-soluble. For people, there are 13 vitamins: 4 are fat-soluble (A, D, E, and K) and 9 are water-soluble (eight B vitamins and vitamin C). Water-soluble vitamins dissolve best in water and tend to be excreted from the body more easily, through the kidneys and eventually the urine. [2018] - Steven Lin

There are two types of vitamin K2, the animal-derived MK-4 and the bacteria-derived MK-7. Good sources of K2 (MK-4 form) include organ meats, eggs from pasture-raised chickens, butter from grass-fed cows, shellfish, and emu oil. K2 (MK-7 form) can also be created by the fermentation of bacteria, so foods like Japanese natto (a fermented soybean), sauerkraut, and cheeses like Gouda and brie are also good sources. [2018] - Steven Lin

It's important to eat organic meats from animals that fed on plants in natural environments (like pasture-raised chickens, cows, and pigs). [2018] - Steven Lin

Eat Seasonally: Leafy greens grow in the spring. Broccoli and tomatoes are best in summer. Pumpkin and other root vegetables contain large amounts of stored nutrients for fall and winter. [2018] - Steven Lin

Broths or soup stocks cooked with animal bones have been a staple of human diets around the world for thousands of years. The beauty of broth is that it's full of minerals and nutrients and is an excellent source of gelatin (made from denatured collagen), which helps build bones, cartilage, and skin. Broths are a fundamental part of any diet designed around the health of our mouth, digestive system, joints, and skeletal system. [2018] - Steven Lin

I recommend that nearly all of my patients take cod-liver oil after the biggest meal of the day. It's a great source of vitamins D, A, and various essential fatty acids. Cod liver wraps them all up in one neat, metabolically available package. [2018] - Steven Lin

In some cases, calcium supplements (especially in the form of calcium carbonate) have been found to have little impact on bone density and may even be harmful to our health. It's best to consume calcium in its biologically absorbable forms, including dairy, green vegetables (especially dark, leafy greens), almonds, whole fish, and soups with meat cooked on the bone. [2018] - Steven Lin