not contain calories.
Â
There are four macronutrients in the foods we eat: water, carbohydrates, proteins, and fat. Because water is calorie-free, we will not consider it now. All the foods we eat contain some combination of the three calorie-containing macronutrients. If you eat too many macronutrients, you are overeating calories, which causes weight gain, chronic conditions, and premature death.
Yes, to lose weight and improve your health, you need to eat less fat, less carbohydrate, and less protein, reducing total caloric intake. But the secret is not to count calories to reduce calories. That never works. The secret is to focus on micronutrients. I know it defies logic, at first, but true health lies in a high-quality dietâeating foods packed with micronutrients.
Micronutrients are where the magic happens. These nutritional substances in the foods we eat donât contain calories, but they do contain the very nutrients that heal the body. Micronutrients are needed for your body to rid itself of waste, repair damage, and support normal day-to-day functions.
Micronutrients include fourteen vitamins and sixteen essential minerals known to be vital to human health, and the importance of incorporating them into your diet for overall health cannot be understated. Their impact on health is broad and vast. However, these vitamins and essential minerals, identified over seventy-five years ago, are just two types of micronutrients.
Phytochemicals are the third type of micronutrient and were identified more recently. The various kinds of phytochemicals are still being discovered, and a comprehensive list of their many functions has yet to be completed. In the last decade, we found that foods contain thousands of beneficial micronutrients in addition to the original vitamins and minerals discovered back in the 1940s. Now we know the major micronutrient load in food is not vitamins, not minerals, but phytochemicals. These substances pack a powerful punch. They function to improve human health and longevity. We found the fountain of youth, and it was right in front of our noses all along. There are tens of thousands of phytochemicals in natural, whole, vegetable-based foods. These plant nutrients are essential in helping protect you from disease. If you are already sick, they can help you recover.
All of these life-protecting and life-saving nutrients are found in whole foods. Vegetables, beans, berries, and seeds are particularly high in these nutrients. They are the key to optimal health as well as disease reversal and protection.
Remember my health equation:
Â
H = N/C
Â
This means your health is dependent on the nutrient-per-calorie density of your diet. The quality of a diet can be judged based on three simple criteria:
Â
1. Its level of micronutrients (vitamins, minerals, and phytochemicals) per calorie
2. Adequate macronutrients (fat, carbohydrates, and protein) to meet individual needs but without excess calories that may lead to overweight or health compromise
3. Avoidance of potentially toxic substances (such as trans fats) or substances harmful in excess (such as sodium)
Â
My health equation H = N/C expresses this simple concept of eating for micronutrient per calorie density. The foods with the highest micronutrient density have the most powerful therapeutic effect and are the most effective in promoting weight loss and reversing diabetes.
Â
ANDI
The concept of micronutrient density is put into action by looking at an assortment of foods and analyzing the micronutrients they contain. I have ranked the nutrient density of many common foods in the table on page 49 using my Aggregate Nutrient Density Index (ANDI). * This index assigns scores to a variety of foods based on how many nutrients they deliver to your body in each calorie consumed. Each of the food scores is out of a possible 1,000 based on the nutrients-per-calorie equation. Because nutritional labels donât give you
Â
There are four macronutrients in the foods we eat: water, carbohydrates, proteins, and fat. Because water is calorie-free, we will not consider it now. All the foods we eat contain some combination of the three calorie-containing macronutrients. If you eat too many macronutrients, you are overeating calories, which causes weight gain, chronic conditions, and premature death.
Yes, to lose weight and improve your health, you need to eat less fat, less carbohydrate, and less protein, reducing total caloric intake. But the secret is not to count calories to reduce calories. That never works. The secret is to focus on micronutrients. I know it defies logic, at first, but true health lies in a high-quality dietâeating foods packed with micronutrients.
Micronutrients are where the magic happens. These nutritional substances in the foods we eat donât contain calories, but they do contain the very nutrients that heal the body. Micronutrients are needed for your body to rid itself of waste, repair damage, and support normal day-to-day functions.
Micronutrients include fourteen vitamins and sixteen essential minerals known to be vital to human health, and the importance of incorporating them into your diet for overall health cannot be understated. Their impact on health is broad and vast. However, these vitamins and essential minerals, identified over seventy-five years ago, are just two types of micronutrients.
Phytochemicals are the third type of micronutrient and were identified more recently. The various kinds of phytochemicals are still being discovered, and a comprehensive list of their many functions has yet to be completed. In the last decade, we found that foods contain thousands of beneficial micronutrients in addition to the original vitamins and minerals discovered back in the 1940s. Now we know the major micronutrient load in food is not vitamins, not minerals, but phytochemicals. These substances pack a powerful punch. They function to improve human health and longevity. We found the fountain of youth, and it was right in front of our noses all along. There are tens of thousands of phytochemicals in natural, whole, vegetable-based foods. These plant nutrients are essential in helping protect you from disease. If you are already sick, they can help you recover.
All of these life-protecting and life-saving nutrients are found in whole foods. Vegetables, beans, berries, and seeds are particularly high in these nutrients. They are the key to optimal health as well as disease reversal and protection.
Remember my health equation:
Â
H = N/C
Â
This means your health is dependent on the nutrient-per-calorie density of your diet. The quality of a diet can be judged based on three simple criteria:
Â
1. Its level of micronutrients (vitamins, minerals, and phytochemicals) per calorie
2. Adequate macronutrients (fat, carbohydrates, and protein) to meet individual needs but without excess calories that may lead to overweight or health compromise
3. Avoidance of potentially toxic substances (such as trans fats) or substances harmful in excess (such as sodium)
Â
My health equation H = N/C expresses this simple concept of eating for micronutrient per calorie density. The foods with the highest micronutrient density have the most powerful therapeutic effect and are the most effective in promoting weight loss and reversing diabetes.
Â
ANDI
The concept of micronutrient density is put into action by looking at an assortment of foods and analyzing the micronutrients they contain. I have ranked the nutrient density of many common foods in the table on page 49 using my Aggregate Nutrient Density Index (ANDI). * This index assigns scores to a variety of foods based on how many nutrients they deliver to your body in each calorie consumed. Each of the food scores is out of a possible 1,000 based on the nutrients-per-calorie equation. Because nutritional labels donât give you
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