| Basics of The Eat, Drink, and Be Healthy Diet |
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The Eat, Drink and Be Healthy Diet is the result of many years of investigation by Dr. Walter Willet and his colleagues. Dr. Walter Willet does not approve of the USDA Food Guide Pyramid. He says that it does not provide clarity for dietary choices and many of the Pyramid's recommendations play an important role in the current epidemic of obesity.
The Pyramid suggests we limit the intake of fats without describing the difference between essential fats and unhealthy trans fats. It also suggests we eat 6-11 servings of carbohydrates daily, but it does not distinguish between healthy and unhealthy forms.
Willet offers his own Diet Pyramid that addresses these issues. He then explains healthy eating and covers the different categories of foods such as: fats, protein, carbohydrates, fruit and vegetables.
Recommended Foods
Fruits, vegetables, whole grains, and plant oils such as: peanut, olive, canola, soy, and sunflower form the foundation of the pyramid. Nuts and legumes come in the next level and can be eaten one to three times daily. Above this are poultry, fish and eggs, which are allowed twice a day. On the smallest levels at the top of the pyramid are butter, dairy products, red meat, and refined carbohydrates. They are to be limited to two servings daily.
Sample Diet Plan
Breakfast
Whole-wheat toast
1 tablespoon apricot fruit spread
2 cups bran flakes
Sliced banana
Lunch
Olive swirl roll
Fresh orange sections
Pesto corn spaghetti
Dinner
Papaya mint salsa
Grilled salmon steaks
Fresh baked pumpernickel roll
Evening Snack
Apricot crisp, peach and pineapple
Exercise Recommendations
Daily physical activity is recommended and placed at the base of the pyramid.
Pros
- Explains the science behind nutrition in an easy to understand and practical way
- Recommends including good fats in the diet such as: fish oil, nuts, and avocado which helps in the reduction of harmful LDL cholesterol, as well as the risk of irregular heartbeats and blood clots
- Contains meal plans and recipes
- Based on scientific research
- Recommends eating fruit and vegetables
Cons
- A general approach to health that may not address individual needs
- Does not address the issue of the importance of balancing Omega 3 and Omega 6 fats
Conclusions
Willet's recommendations of daily exercise and maintaining an ideal weight are good advice. However, this may be difficult to achieve without more precise guidelines for most dieters.
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