The February 2004 issue of Discover magazine has an article "What Does Science Say You Should Eat?" (The issue might not be on the stands yet.)
It's interesting because it's so solid scientifically. The controlled data goes back to 1976. Blood and nails analysis were done for trace residuals. It's backed up at macro and micro levels. In terms of named diets, the recommendations are most similar, but not identical, to the Mediterranean diet. The study was directed by the Harvard School of Public Health.
Among the interesting findings:
The USDA nutrition pyramid sucks.
Low-fat diets do not produce low-fat people.
Exercise, even if you just walk for a total of three hours a week.
Eggs are just fine.
So what's the recommended diet? From highest priority to lowest:
Exercise. Consider it part of the diet.
Whole-grain foods at most meals. (Replace your white flour with whole-wheat flour.)
Plant oils at most meals. (Replace your margarine, shortening, and lard with plant oils.)
Fruits and vegetables - two to three times a day.
Nuts, legumes - one to two times a day.
Fish, poultry, eggs - zero to two times a day.
Dairy/calcium supplement - one to two times a day (leafy greens will give you calcium).
Red meat, butter, white rice, white bread, potatoes, pasta, refined sugar sweets - sparingly.
Alcohol in moderation.
Before you get after me for being against the Stone Age diet or the Hunter-Gatherer diet or the Miracle Protein diet or the Dirt diet, please understand that I'm just putting this up because I'm impressed with the apparent science behind it. I'm not a big proponent. I just thought it was interesting.
Also, I'm withholding my own full judgment. There's some real common-sense stuff. I already knew, thank you, that a Snickers isn't great for me and oat-berry bread is better for me than generic white bread. And the guy at Harvard who's in charge of it all is coming out with his own book about it, which always makes me arch an eyebrow. Don't people with diet books always claim to have the best science? But if you're looking for a diet routine that seems to be based on science first and doesn't seem to be directed to making a billionaire out of some author, this is worth looking at.


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