Read Online Fasting and Eating for Health by Joel Fuhrman; Neal D. Barnard - Free Book Online Page B
Authors: Joel Fuhrman; Neal D. Barnard
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high RDA for sodium is reflective of the American norm and is much too high for optimal health.
Nutrient Values and Percent RDA
for Selected
Nutrients of Preceding Menu
PERCENT
OF RDA
73.12
Protein
149
grams
Tryptophan
851.9 mg
340
Threonine
2,493 mg
554
Isoleucine
3,011 mg
465
Leucine
4,565 mg
480
Lysine
3,185 mg
398
Methionine
1,166 mg
274
Cystine
1,048 mg
246
Phenylalanine
3,124 mg
657
Tyrosine
2,051 mg
437
Valine
3,647 mg
561
Histidine
1,633 mg
296
Calcium
989 mg
123
Magnesium
829.4 mg
296
Phosphorus
1,898 mg
237
Selenium
0.289 mg
525
Vitamin A
8,981 IU
1,122
Thiamine (B )
1
3.429 mg
311
Riboflavin (B )
2
1.960 mg
150
Niacin (B )
3
22.08 mg
147
Pyridoxine (B )
6
4.479 mg
279
40
Cobalamin (B )
12
0 µg
0
41
Folate
844.5 µg
469
Pantothenic acid 8.692 mg
158
Vitamin C
791.2 mg
1,318
(No
Vitamin E
46.28 mg
RDA)
A-Tocopherol
66.67 mg
833
Vitamin K
1,376 µg
2,117
14.64
Linoleic fat
299
grams
Iron
25.8 mg
171
Manganese
15.35 mg
438
Potassium
6,728 mg
336
Zinc
12.57 mg
104
Sodium
488 mg
20
On a strict vegetarian diet such as this, the only nutrient that might need to be supplemented is vitamin B . One B
tablet weekly is sufficient, as the body 12
12
stores vitamin B
effectively and our needs are very small. Most strict 12
vegetarians do not need to take vitamin B
supplements as their blood level of
12
this nutrient is adequate, probably because of production from bacteria residing within the intestines. I advise people avoiding animal foods to either take a supplement or get a blood test yearly. In a more primitive environment humans on a plant food diet received the small amount of B
needed from bacteria on
12
the foods they ate. Improved hygiene, careful washing, and modern processing destroy this bacteria so, today, it is wise to play it safe by assuring adequate intake.
A compromise diet plan for those desiring to move closer to good nutrition from their present eating habits, but unable to give up animal products, would contain animal foods in very limited quantity. These concentrated foods are such a significant health risk that if they must be consumed, they should be limited to not more than 3.5 to 4 ounces every other day. Even then the animal-based food should be utilized in small quantities, perhaps as a condiment to flavor a vegetable dish or soup. This 3.5 ounces should include all types of animal-based foods.
Another suggestion for those who do not want to restrict themselves to vegetarian foods and who are otherwise in good health would be to eat animal foods such as fish and chicken a few times a month, as in foods for special occasions. Thus one wouldn't have to worry about quantity.
If dramatic improvement in your health is what you have in mind, then dramatic changes must be made in your diet. These changes must be permanent. A miraculous recovery from disease, as I see with so many of my patients who adopt these changes, requires dramatic changes in eating habits.
42
Healthy Diet Food Pyramid
Rational Recommendations for a Healthy Society Official Food Guide Pyramid
Issued by the U.S. Department of Agriculture 43
A Healthy Society with Limited Medical Costs Is Possible Diseases that plague our modern society are reversible if sufficient dietary and environmental stresses are removed from the picture. A good physician can help people recover their health by helping them discover and eradicate all possible impediments to healing.
Reversing disease through nutritional medicine and preventing cancer through diet are the most powerful weapons we have to fight and win the war on cancer and other degenerative illnesses that have taken over our country. Ninety percent of cancers can be stopped before they even start. If just half of the billions of dollars spent on cancer research were spent on educating the public on how to avoid disease, we would witness a powerful reduction in
Nutrient Values and Percent RDA
for Selected
Nutrients of Preceding Menu
PERCENT
OF RDA
73.12
Protein
149
grams
Tryptophan
851.9 mg
340
Threonine
2,493 mg
554
Isoleucine
3,011 mg
465
Leucine
4,565 mg
480
Lysine
3,185 mg
398
Methionine
1,166 mg
274
Cystine
1,048 mg
246
Phenylalanine
3,124 mg
657
Tyrosine
2,051 mg
437
Valine
3,647 mg
561
Histidine
1,633 mg
296
Calcium
989 mg
123
Magnesium
829.4 mg
296
Phosphorus
1,898 mg
237
Selenium
0.289 mg
525
Vitamin A
8,981 IU
1,122
Thiamine (B )
1
3.429 mg
311
Riboflavin (B )
2
1.960 mg
150
Niacin (B )
3
22.08 mg
147
Pyridoxine (B )
6
4.479 mg
279
40
Cobalamin (B )
12
0 µg
0
41
Folate
844.5 µg
469
Pantothenic acid 8.692 mg
158
Vitamin C
791.2 mg
1,318
(No
Vitamin E
46.28 mg
RDA)
A-Tocopherol
66.67 mg
833
Vitamin K
1,376 µg
2,117
14.64
Linoleic fat
299
grams
Iron
25.8 mg
171
Manganese
15.35 mg
438
Potassium
6,728 mg
336
Zinc
12.57 mg
104
Sodium
488 mg
20
On a strict vegetarian diet such as this, the only nutrient that might need to be supplemented is vitamin B . One B
tablet weekly is sufficient, as the body 12
12
stores vitamin B
effectively and our needs are very small. Most strict 12
vegetarians do not need to take vitamin B
supplements as their blood level of
12
this nutrient is adequate, probably because of production from bacteria residing within the intestines. I advise people avoiding animal foods to either take a supplement or get a blood test yearly. In a more primitive environment humans on a plant food diet received the small amount of B
needed from bacteria on
12
the foods they ate. Improved hygiene, careful washing, and modern processing destroy this bacteria so, today, it is wise to play it safe by assuring adequate intake.
A compromise diet plan for those desiring to move closer to good nutrition from their present eating habits, but unable to give up animal products, would contain animal foods in very limited quantity. These concentrated foods are such a significant health risk that if they must be consumed, they should be limited to not more than 3.5 to 4 ounces every other day. Even then the animal-based food should be utilized in small quantities, perhaps as a condiment to flavor a vegetable dish or soup. This 3.5 ounces should include all types of animal-based foods.
Another suggestion for those who do not want to restrict themselves to vegetarian foods and who are otherwise in good health would be to eat animal foods such as fish and chicken a few times a month, as in foods for special occasions. Thus one wouldn't have to worry about quantity.
If dramatic improvement in your health is what you have in mind, then dramatic changes must be made in your diet. These changes must be permanent. A miraculous recovery from disease, as I see with so many of my patients who adopt these changes, requires dramatic changes in eating habits.
42
Healthy Diet Food Pyramid
Rational Recommendations for a Healthy Society Official Food Guide Pyramid
Issued by the U.S. Department of Agriculture 43
A Healthy Society with Limited Medical Costs Is Possible Diseases that plague our modern society are reversible if sufficient dietary and environmental stresses are removed from the picture. A good physician can help people recover their health by helping them discover and eradicate all possible impediments to healing.
Reversing disease through nutritional medicine and preventing cancer through diet are the most powerful weapons we have to fight and win the war on cancer and other degenerative illnesses that have taken over our country. Ninety percent of cancers can be stopped before they even start. If just half of the billions of dollars spent on cancer research were spent on educating the public on how to avoid disease, we would witness a powerful reduction in
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