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Summary: Tired of Fad Diets?
Review: This is an excellent book that get's back to the fundamentals of proper eating for good health. The authors base their recommendations on the best science to date. It's easy read and enjoyable, with enough detail and research citations to help you understand the key points but without all the dry scientific jargon found in some nutrition books. The authors do a great job explaining why the traditional food pyramid is outdated and without sound scientific support. Their recommendations create an easy to follow way of eating that focuses on a diet balanced amongst many healthy food choices. If you want to read about healthy eating from a trusted source that doesn't promote his own fad diet that 'has helped thousands lose weight' then buy this book!
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Summary: 3 STEPS FORWARD, 1 STEP BACKWARD
Review: This Harvard / Willett book redresses some of the major errors in the USDA food pyramid which failed to actually promote people's health. STEP 1 FORWARD: This book steers you away from the high "glycemic index" sugar and starch foundation of the old pyramid which helped promote adult diabetes, blood circulation problems and heart disease. Instead, vegetables, fruits, whole grain foods and some oils become part of the new foundations of the proposed food pyramid. STEP 2 FORWARD: The new pyramid includes "Multiple Vitamins for Most" and Alcohol in Moderation (unless contraindicated). STEP 3 FORWARD: Harvard's new pyramid rehabilitates an oil based diet by making mono-unsaturates (olive and canola) and OMEGA-3 poly-unsaturates keys to good heath. ALL scientists having studied OMEGA-3 oils (of which fish, canola, flax and unhydrogenated soybean are main sources) DO AGREE with the need to increase this healthy oil which appears, at the very least, to lower sudden heart deaths and that may well reduce inflammation (arthritis, etc.) and possibly cancers. BACKWARD 1 STEP, and this is extremely unfortunate since most fat-scientists also agree about this point: an excessive intake of the other poly-unsaturate, OMEGA-6 linoleic (found in corn, cottonseed, sunflower, safflower and again in soy) may well promote inflammatory (arthritis, heart) diseases, and cancer. I'd refer the reader to the International Society for the Study of Fatty Acids and Lipids, ISSFAL ( [...]) recommending a maximum intake of omega-6 linoleic of only 6.7 grams 'as the average American and most Europeans already get twice that much. While Willett ([...]) report on this potential danger of omega-6 (page 77), they nevertheless include corn and sunflower, some main offenders, in the very base of their new pyramid. Not only that, they propose that reducing omega-6 oils from current amounts "is likely to wipe out many of the gains" in preventing heart disease... This omega-6 position has Harvard relatively isolated since it is without the support of clinical trials. The blanket recommendation of all polyunsaturated oils, if ISSFAL is correct, may well violate the medical principle of "first not to do harm". This, and the continued blaming of saturated fat and cholesterol [also without clinical evidence in support] is truly a superb opportunity missed to incorporate the important last decade of research about fats. This is one problem with statistics and not biology based nutritional advice. With those comments in mind and considering that a high intake of omega-6 poly-unsaturates like corn and sunflower oils may be dangerous [and don't raise good cholesterol; HDL, page 61], this book is a worthwhile read that makes an important contribution to healthy eating and to the battle against diabetes and industrial hydrogenation [trans fats]. ([...] )
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Summary: MUST-READ for anyone trying to lose lbs/better their health
Review: This book is truly a must-read. I have been on and off low carb diets over the last 2 years, only to start over the correct way and actually see and feel results. But, this book is not just for low-carbers. I recommend it to anyone on any diet or non-diet. It suggests a NEW improved, and PROVEN food pyramid, rather than the one that was literally shoved down our throats for the last decade or so. The book does read a little text-booky at times, but I don't see that as a flaw. One will gain an understaning of the different types of fats, cholesterols, and why eating a potato is just as bad as pouring sugar in your mouth with a shovel. The book also goes into calories, food portions, and the glycemic index. The book explains that the best way to lose weight is limiting calories, but choosing foods with good fat and a low glycemic index count (which is what works for me). I really think that approach will help 75% of people if not more. It doesn't matter if you are on Atkins or Weight Watchers, YOU NEED THIS BOOK!
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Summary: The gospel according to Willett
Review: This book changed my life. After reading it, I gave up dieting and lost 104 pounds. I had all the carbs, fat and flavor that I wanted and still lost weight...every last pound of it. This is not a diet book, it is not a cook book...It is a logical explanation of food and how the body uses it...it will revolutionize the way you eat. Thank you Dr. Willett!...you saved my life.
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Summary: Simple, Safe, Authoritative, and Healty. Hard to Beat that.
Review: This book by Dr. Walter C. Willett is the second of two very good books on nutrition I am reviewing. The first was 'Nourishing Traditions'. Both works have fairly impressive documentation for their claims from scientific literature. I just wish they would agree on all major points. The irony of the disagreement is that both appear to be railing against the same establishment that is based on endorsing a diet heavy in empty carbohydrates and demonizing fats. Dr. Willett differs from Ms. Fallon and co-authors in his recommending as small as possible an intake of animal fats from butter, eggs, and meat. The basis of their difference lies in the effect of dietary intake of cholesterol (in contrast to cholesterol manufactured by the body) and in the nutritional value gained from both animal proteins and fats. Dr. Willet's position, backed up by the authority of the Harvard School of Public Health seems more in accord with today's conventional wisdom. Oddly enough, Ms. Fallon's principle demon is another Harvard professor pictured as being in the pay of major American food processors. The two authors agree on most other things, especially in endorsing whole grains, mono-unsaturated oils, and fish for their omega-3 fatty acids. They also agree on the health benefits of the Mediterranean diet. Dr. Willett goes further to clarify this issue by pointing out that it is not enough to concentrate on any regionally based diet. The Mediterranean diet happens to be healthy due to the conjunction of olive culture, seafood, and grape culture. Those Italians and Greeks just lucked out, I guess. I can confirm this observation by mentioning that two ethnic American diets, the Gullah diet of the Carolina islands and the Pennsylvania Dutch diet appear to be particularly unhealthy due to the high concentration of animal fat, butter, processed flour, and processed sugar in these diets. While I have an enormous respect for Ms. Fallon's book and I would probably adopt it's recommendations wholeheartedly if I lived alone, the recommendations in Dr. Willett's book appear to be more conservative and easier to follow. Given the great complexity of any reasonable model for human nutrition, in a world of less than perfect knowledge, the simpler course certainly seems to be the more preferable. Happily, both authors agree that one secret to good nutrition is variety. While Willett doesn't say this in so many words, he comes close to characterizing the great American meal of red meat and potatoes as a step removed from poison. Willet's great adversary is the US Department of Agriculture's food pyramid that he says, quite correctly, I believe, is simply wrong. The three greatest sins are: Placing carbohydrates at the broad base of the pyramid with no distinction between valuable whole grains and nutritionally empty processed wheat and sugar.
Placing oils at the top of the pyramid with no distinction between harmful fats and healthy olive oil, fish oils, and other healthy lipids.
Placing potatoes, another source of empty carbohydrates in the large stage near the bottom with other, much more healthy vegetables. The scariest thing about processed carbohydrates is not only do they provide no value, they actually steal things from your body and create dangerous situations. The author balances this warning with a wealth of information on alternate grains, starting with whole wheat and covering the entire repetoire of ancient grains such as spelt, millet, quinoa, flaxseed, and buckwheat. In place of the USDA pyramid, Willett and allies create a new pyramid correcting these errors. It also adds a strong recommendation for exercise, an endorsement of a multivitamin, and a confirmation of the beneficial properties of small amounts of alcohol, primarily red wines. More of that Mediterranean thing! As someone who has always been fond of both bread and pasta, my biggest puzzle over these recommendations is that how can, for example, the southern Italian diet be seen as being so healthy when it is literally loaded with these two sources of carbohydrates. I suspect the answer lies very much with portion size and the wisdom of several courses spread out over a longer time at the table than most Americans seem to afford. Please read this book and consider its recommendations very carefully. I suspect some of these recommendations will change as science moves on and I hope the prospects for animal fats improve. But meanwhile, this is as good as it gets for recommendations on nutrition.
Rating: 
Summary: An Eye-opener !
Review: Want to eat a healthy nutritional diet?
For breakfast shd we have bagel with cream cheese, good ol' egg, muffin, or milk & cereal?
In the morning, should we rather have a glass of juice or glass of milk?
When hungry mid-day should I have a bag of chips or nuts?
Well! if you are, like me, faced with these choices and more every single day of your life and would like to know the truth, apart from using your common sense. You gotta read this book.
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Summary: best nutrition book I have ever read
Review: I borrowed this book from the library. Now, I'm buying six copies of the book to give to friends and relatives.
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Summary: Good eating is not common sense
Review: I had always thought that what you should and shouldn't eat was simply common sense until I read this book. The best chapters are the ones about good carbs/bad carbs, and good fats/bad fats. Dr. Willett explains that highly processed carbs such as white bread, white rice, pasta, instant oatmeal, and potatoes cause sharp spikes and then sharp drops in blood sugar. The sharp drops trick the brain into thinking you need to eat, so it sends out hunger signals despite the fact that there is plenty of food in the system. This can lead to overeating. Over time it can also lead to diabetes. Willett also explains the concept of glycemic load. Foods with a low glycemic load raise and drop your blood sugar slowly, so you feel full for longer and have more energy. I have switched to eating whole grain breads, old fashioned oatmeal, Uncle Ben's converted rice, and bran cereals, all of which have low glycemic loads. I used to always feel fatigued (even though I'm in my early 30s). Now my energy level has improved dramatically. The author is opposed to low fat diets. Willett talks about a study in which participants who had diets high in unsaturated fats had significantly fewer heart attacks than participants on low fat diets. This is because unsaturated fats raise good cholesterol. I also found out how to recognize trans fats when I look through lists of ingredients. The author explains the importance of getting many different colors of fruits and vegetables per day. So, everyday I fry a medley of five or six different kinds of vegetables for dinner, and lunch the next day. This is easy to do if you buy frozen vegetables. My one complaint is that the book did not mention high fructose corn syrup. This is a sweetener that is in many breads, yogurts, crackers, juices, and breakfast cereals. It is man-made and the metabolic system has a difficult time processing it. HFCS actually slows your metabolism when you eat it, which is ridiculous considering that we eat food for energy. I was the same weight for about 5 years. Less than two months after cutting out HFCS, my weight went down 10lbs without any other changes in diet or exercise. I wish Dr. Willett had discussed this because it would have been extremely helpful information for his readers. Other than that, this is an excellent and life-changing book. I am following everything the book suggests (except drinking alcohol in moderation because I don't drink and never will) and I definitely feel better. Forget the Atkins Diet. Follow the simple instructions in this book and you will be both healthier and thinner.
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Summary: From the mouth of a skeptic...
Review: I abhor diet books. I approached this book with great skepticism, yielding only to the consistently good reviews from reputable sources and, finally, the personal recommendation from a good and intelligent friend. You may read the other reviews to see how glowing they are, how praiseworthy Dr. Willett's book and nutritional guidelines are--on the whole I agree with them all. I would like to point out his EXCELLENT work at demystifying the science of nutrition, why we get frequent and often contradictory advice from health experts and, most importantly, how to critically evaluate nutritional claims, emphasizing when they are solid enough to warrant a change in lifestyle. In an age where every news desk has its own Health & Nutrition correspondent, intent on bringing you the most up-to-date (but not necessarily best, as Willett puts it)information from the food front, being able to sort through the chaff and find the wheat is crucial. How much of a role does sample-size play in a study? What role does randomization play? Is it even possible to have a random sample for nutritional studies? For even the best, largest studies, what are the downsides to them? How can the results deceive us? And, most importantly, when should we take the studies seriously? I teach Critical Thinking classes as part of my living, and these topics are all central to any CT curriculum. I have rarely seen a clearer, more accessible, and more relevant exposition of this topic. In fact, when I begin to plan my next courses, I will be contacting Dr. Willett for permission to use several of these chapters in my class. The content is invaluable!
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Summary: this book has changed my life!
Review: One of my favorite books - excellent unbiased advice, backed up by scientific research, which enables us all to make informed choices about what we eat.
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