Diet Quotes

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

Avoid the following vegetable oil: canola/rapeseed oil, soybean oil, corn oil, sunflower oil, safflower oil, and peanut oil. Replace them with coconut oil, animal fats including lard, tallow, butter and ghee, avocado oil, or olive oil. Remove flour, rice, pasta, breads, crackers, and packaged cereals. Replace with carrots, beans, lentils, and chickpeas. [2018] - Steven Lin

To maximize the digestibility of legumes, it's best to soak them before cooking or eating them. For kidney-shaped beans: Add water and baking soda in a large pot and soak for 12-24 hours before cooking. For other beans (like black beans): Soak in water and 1 tablespoon of cider vinegar or lemon juice for every cup of dried legumes you use. [2018] - Steven Lin

Limit to 2-3 servings of grains per week, and stick to whole-grain varieties that have been fermented, sprouted, or soaked, such as barley, brown/black rice, buckwheat, oatmeal, millet, sourdough, sprouted bread, or dark rye bread. [2018] - Steven Lin

Apple cider vinegar is one of the easiest fermented foods to obtain. You can buy it from almost any grocery store. Add it cold to salads or add a tablespoon to a glass of water. (Take one "dose" per day for better digestion.) [2018] - Steven Lin

In adults age seventy and below, eating a relatively high-calorie diet will in most cases lead to weight gain and an increase in the risk for developing certain diseases. Yet in individuals over age seventy, the same diet and the consequent moderate weight gain can be protective against certain diseases and overall mortality. [2018] - Valter Longo

Aim for a diet that is close to 100% plant- and fish-based, limiting fish consumption to two or three portions a week and avoiding fish with high mercury content (tuna, swordfish, mackerel, halibut). If you are past age 65 and start to lose muscle mass, strength, and weight, introduce more fish into the diet, along with other animal-based foods commonly consumed by populations with record longevity, like eggs and certain cheeses (preferably feta or pecorino) and yogurt made from goat’s milk, all of which are commonly consumed in high-longevity areas. [2018] - Valter Longo

Consume 0.31-0.36 grams of protein per pound of body weight per day. If you weigh 130 pounds, that comes to about 40-47 grams of protein per day, of which 30 grams should be consumed in a single meal to maximize muscle synthesis. Since this minimum requirement can change from person to person, it is preferable to occasionally consult a dietitian, to make sure that a healthy, lean body mass is maintained. Protein intake should be increased slightly after age 65 in individuals who are losing weight and muscle. For most people, a 10-20% increase (5-10 grams more per day) is sufficient. [2018] - Valter Longo

Molochian centenarians tend to live with their sons’ or daughters’ families. Because the younger generation has adopted a more modern diet, we speculated that transitioning to a higher-protein diet with more animal-based ingredients—which many of the centenarians did in their eighties and nineties—may contribute to their extreme longevity. In other words, maintaining a high-vegetable, low-protein diet for the first 70 or 80 years of life, and later switching to a diet richer in proteins but also animal-based foods like eggs, chicken, milk, and certain cheeses, may have slowed down aging and optimized the health of the Molochio centenarians. This explanation fits with our discovery that low-protein intake is associated with extended longevity and a major reduction in cancer in people age 65 and younger, but not in those above 66. In fact, we know that IGF-1 and other hormones that contribute to aging can reach very low levels after age 80. [2018] - Valter Longo

US Dietary Guidelines recommend limiting sodium to less than 2.3 grams a day. Limit added sugar (to sweeten coffee or tea) and sugar naturally present in fruit juices, honey, and syrups to less than 8 to 10 grams a day (2 teaspoons). When possible use fresh and seasonal vegetables, and dried legumes (beans, lentils, peas) that have been soaked overnight. [2018] - Valter Longo