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Nutrition Diva's Secrets for a Healthy Diet: What to Eat, What to Avoid, and What to Stop Worrying About
Tired of trying to figure out what you should be eating for breakfast, or whether it's ever OK to eat before going to bed? Want to know which type of milk, or cereals, or meats are best so that food shopping is easier?
Millions of people already eat, look, and feel better thanks to popular podcast host and board-certified nutritionist Monica Reinagel. In her highly-anticipated guidebook she sorts through all the conflicting nutrition information out there and busts outdated food myths, so you'll know exactly what to eat (and what to avoid) once and for all. Don't worry if pasta makes you happy, if chocolate keeps you sane, or if you just can't stand broccoli; no food is off limits and none is required. Instead, Monica walks you through every aisle of the grocery store and through each meal and snack of the day, helping you make healthier choices and answering your burning questions, including:
- How often should you eat?
- Which organic foods are worth the extra cost?
- Does cooking vegetables destroy the vitamins?
- Should foods be combined in certain ways for better digestion?
Complete with grocery shopping lists, simple, delicious recipes, and sample meal plans, Nutrition Diva's Secrets for a Healthy Diet will have you feeling healthier, looking better than ever before, and no longer worrying about what to eat for dinner.
Millions of people already eat, look, and feel better thanks to popular podcast host and board-certified nutritionist Monica Reinagel. In her highly-anticipated guidebook she sorts through all the conflicting nutrition information out there and busts outdated food myths, so you'll know exactly what to eat (and what to avoid) once and for all. Don't worry if pasta makes you happy, if chocolate keeps you sane, or if you just can't stand broccoli; no food is off limits and none is required. Instead, Monica walks you through every aisle of the grocery store and through each meal and snack of the day, helping you make healthier choices and answering your burning questions, including:
- How often should you eat?
- Which organic foods are worth the extra cost?
- Does cooking vegetables destroy the vitamins?
- Should foods be combined in certain ways for better digestion?
Complete with grocery shopping lists, simple, delicious recipes, and sample meal plans, Nutrition Diva's Secrets for a Healthy Diet will have you feeling healthier, looking better than ever before, and no longer worrying about what to eat for dinner.
256 pages, Paperback
First published March 1, 2011
19 people are currently reading
170 people want to read
About the author
Monica Reinagel
9 books10 followersI’m a licensed nutritionist with a Master’s of Science in Human Nutrition. I also went to culinary school. But long before all of that, I went to music school and studied to be an opera singer–which is what I spent the first half of my professional life doing. (Hence my alter-ego, The Nutrition Diva)
These days, I spend most of my time writing and speaking about food and nutrition. In addition to this blog, I have a weekly nutrition podcast, a blog on The Huffington Post, a handful of books, and am a regular commentator on WYPR-FM and WBAL-11 in Baltimore. I even still manage to squeeze in the occasional singing gig. On days off, you’re likely to find me cooking, gardening, playing tennis, or reading on the porch. I live in Baltimore, MD.
These days, I spend most of my time writing and speaking about food and nutrition. In addition to this blog, I have a weekly nutrition podcast, a blog on The Huffington Post, a handful of books, and am a regular commentator on WYPR-FM and WBAL-11 in Baltimore. I even still manage to squeeze in the occasional singing gig. On days off, you’re likely to find me cooking, gardening, playing tennis, or reading on the porch. I live in Baltimore, MD.
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Displaying 1 - 22 of 22 reviews
November 12, 2023
This is my kind of nutrition book! It provides just enough data to help you make informed decisions, and avoids being a boring nutritionist’s textbook. Reinagel tells you what to choose and what to avoid when buying groceries or dining out. She also busts many persistent nutrition myths. I agree with her advice, which is to eat a "balanced diet of nutritious, minimally processed foods." She advocates preparing meals at home, but if choosing packaged foods, to choose those with simple, recognizable ingredients.
Reinagel says to build a diet around protein and vegetables, and says that grains and dairy aren’t essential to a healthy diet (although they can have a place). She addresses concerns about pesticides, antibiotics, genetically modified foods, and industrial foods, but isn’t preachy.
I’ve been a fan of Reinagel’s Nutrition Diva podcast for years. This book is basically a collection of the information and advice from the podcast, organized into chapters.
Notes
Part 1: Nutrition Diva's Guide to the Grocery Store
Shopping the Perimeter
You can download Nutrition Diva’s Shopping Guide.
Produce
Vegetables should make up 1/3 - 1/2 of your diet and grocery bill.
Starchy veggies like corn and potatoes are low in nutrition.
When you shop, buy at least one item from each of these groups:
• green (lettuce, spinach, etc.)
• red/orange (tomatoes, carrots, etc.)
• cruciferous (cabbage, broccoli, cauliflower, Brussels sprouts, etc.)
• pods (peas, green beans, etc.)
• stinkers (onions, garlic, etc.)
The benefits of fruits and vegetables far outweigh the risks of pesticide exposure, even for non-organic produce. 50% of exposure to pesticides happens before age 5, so reduce exposure for young kids. Reduce pesticide exposure by 90% by buying organic forms of the Dirty Dozen: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (imported), spinach, lettuce, potatoes. Peeling produce will remove some pesticide residue, but at cost of some nutrients. Washing produce in solution of equal parts white vinegar and water can reduce pesticide residue.
The freshness of produce has more impact on nutrition than whether it’s organic.
Frozen produce can be more nutritious than fresh.
Frozen vegetables are usually more nutritious than canned, and contain no added salt. The texture and flavor are usually better too. Cans may contain BPA, which may be a health concern.
Eat 2.5 cups of vegetables per day, and 2 cups of fruit per day.
Eat cooked and raw vegetables, because cooking makes some, but not all, nutrients more available.
Dairy
Dairy isn’t necessary, but can be a good source of protein, calcium, and Vitamin D.
Dairy isn't bad for people who don't have dairy allergies or sensitivities. There's little evidence that dairy causes cancer.
There's no evidence that dairy causes osteoporosis.
Conventional milk usually doesn't contain pesticide residue.
There's no evidence that rBST (bovine hormone) harms humans.
Reduced- and low-fat dairy tastes better and is more satisfying than fat-free.
Avoid reduced-fat creams, because they usually replace fat with additives.
Among non-dairy milks, soy milk provides most protein. Almond milk is lower in calories and sugar than most non-dairy milks, but also lower in protein.
Most non-dairy milks contain added sugar, salt, and other things. Aim for <12 g of sugar and <100 mg of sodium per serving.
2-3 servings of soy per day are unlikely to cause problems in healthy adults. There's no evidence that soy causes cancer, but just in case, people with breast cancer should avoid soy. Moderate consumption of soy protein (2-5 servings/day) doesn't affect testosterone levels in men. Soy has minimal, if any, effect on thyroid function.
Freezing yogurt doesn't kill beneficial bacteria, but most frozen yogurt at stores is heat-processed which kills the bacteria.
Low- or non-fat Greek yogurt is higher in protein (~2x) but lower in calcium than regular yogurt. Avoid classic, full-fat Greek yogurt.
Cheeses at grocery store are very similar in nutrition.
If you eat dairy, rule of thumb is 2-3 servings/day.
Butter is better than margarine, because it's simple and natural.
Spreadable butter: blend 2 sticks of softened butter with 1/2 cup of canola or extra-light olive oil in blender until smooth. It's spreadable straight out of fridge.
Organic eggs aren't necessarily more nutritious than conventional eggs (though eggs from pastured hens are).
About 2 eggs/day won’t increase cholesterol or risk of disease.
Meat
Red and white meat can both be healthy. Look for well-trimmed cuts.
Budget-friendly: ground beef, bison, chicken, turkey (90% lean), chuck roast (beef), skinless chicken thighs.
There's no evidence that hormones in beef harms humans. Beef produced without hormones isn't more nutritious than conventional beef.
Avoid cured meats with nitrites (ham, hot dogs, sausages, etc.), or get nitrite-free versions, especially for small children.
Deli turkey, chicken, and roast beef are generally nitrite-free, but look for low-sodium versions.
Eat at least 2 servings of fish per week. Try to make at least one high in omega-3s.
Fish with oilier, stronger-tasting meat are higher in omega-3 fats (salmon, herring, mackerel, sardines, anchovies, sablefish - black cod, bluefin tuna, whitefish, rainbow trout).
Don't worry about mercury if you eat fish only twice a week.
Frozen and canned fish can be good choices.
Budget-friendly: cod, haddock, cod, chunk light tuna.
Stocking the Pantry
Grains
Intact whole grains are even better than foods made with whole grain flour.
Grains aren’t essential.
Long-grain rice has lower glycemic load than short-grain. Basmati has lowest glycemic load.
Grains: amaranth, bulgur, barley, buckwheat (kasha), millet, oat, polenta, quinoa, teff, wild rice
Differences between regular and quick-cooking or instant oats are minimal. Instant oats have slightly higher glycemic load.
Whole grain breads, tortillas, etc. should have at least 3 g of fiber per serving.
Sweeteners
All sugars are "natural" in sense that they come from plants, and refined. There's no meaningful difference between these kinds of sugar.
If your diet is high in sugar, cutting back is probably the best thing you can do for your health.
Limit sugar to a couple tablespoons per day.
Artificial sweeteners don't cause tooth decay.
Artificial sweeteners aren't dangerous.
All sweet-tasting foods should be consumed in moderation, whether naturally or artificially sweet.
Oils
Most fat in your diet should be monounsaturated.
Oils high in monounsaturated fat: hazelnut, olive, avocado, almond, canola.
Use extra-virgin olive oil as your primary oil. Canola can be substituted, but it lacks olive polyphenols.
Vinegar is a healthy way to add flavor. Cider and balsamic vinegar will cover most needs.
Nuts and Seeds
Raw, unsalted nuts and seeds are best. Next best is dry-roasted and lightly salted. Worst is honey-roasted.
Nut and seed butters should contain only the nut or seed and maybe some salt. Avoid sugar, hydrogenated oils, and other additives.
Packaged and Prepared Foods
Packaged Foods
Avoid partially hydrogenated oils. Fully hydrogenated oil isn't as harmful, but it isn't as healthy as monounsaturated fats either.
High-fructose corn syrup isn’t much worse than other sugars; it’s the quantity in which it’s consumed that’s the problem. Reduce consumption of all sweeteners, even natural ones.
Sweet and Salty Treats
Treats shouldn't make up more than 10-15% of calories; maybe 1 treat for every 5 servings of veggies.
Popcorn is one of the healthiest snacks, but avoid microwave popcorn because of chemicals in bags, sodium, artificial ingredients.
Beverages
Average person needs ~2 liters (8 glasses) of water per day, but this can come from any source, including food, coffee, tea, soda.
Part 2: The 24-Hour Diet Makeover
Breakfast of Divas
Coffee, Tea, or Caffeine Free?
Regular caffeine consumption seems to reduce risk of Alzheimer's and Parkinson's.
As long as your diet contains enough calcium, caffeine consumption has little or no long-term effect on bone health.
Caffeine beverages aren't dehydrating.
A moderate amount of caffeine has some benefits and limited disadvantages. Limit to 3-4 cups of regular coffee or equivalent. However, because caffeine negatively affects the development of babies, pregnant women should limit their intake.
Neither coffee nor tea has a nutritional advantage over the other.
What to Eat for Breakfast
Cocoa powder is packed with flavanols, but contains no sugar.
How Much to Eat for Breakfast
"Eat breakfast like a king, lunch like a prince, and supper like a pauper."
Eat 25-30% of daily calories before lunch (400-700 calories).
Power Lunch
What to Eat For Lunch
Maximum amount of protein to eat each day = 1 g for each pound you weigh. Minimum amount of protein = max/3.
Eat at least 5 servings of veggies per day.
Frozen food is good for 3-4 months.
Carry-Out and Casual Dining
Chinese: Eat wonton or hot-and-sour soup, spring roll, steamed dish with light sauce, plain or brown rice. Avoid: fried rice, egg rolls, crispy noodles, battered and deep-fried items, sweet-and-sour dishes.
Mexican: Eat grilled chicken or vegetable fajitas, fish tacos, tamales.
Indian: Eat tandoori or tikka dishes, lentil soup, roti, raita.
Sandwich shops: Eat wraps, sandwiches on whole-grain bread, leaner meats (turkey, roast beef), veggies.
Fast food: Eat grilled chicken sandwich, veggie burger.
Italian: Eat thin-crust, brick oven-style pizza with veggies.
How Much Should You Eat for Lunch?
Lunch should be 1/3 of calories (500-800).
Snacking Well
Snacking is Optional
Going 3+ hours between meals has several beneficial effects, and doesn’t negatively affect blood sugar or metabolism (it takes about 3 days of fasting before the body lowers metabolism).
Eating small, frequent meals keeps blood sugars steadily high. Allowing blood sugar to drop to baseline protects against diabetes.
How to Snack Properly
Because vitamins in veggies are fat-soluble, eat them with healthy fats.
Dinner Done Right
How to Cook Meat
Broiling and frying meat are likely to produce harmful HCAs, so broil meat under heat source, ensure drippings drain into broiler pan.
Minimize time on grill. Don't let fat drip onto hot surfaces. Precook in microwave meats that take longer to cook or are higher in fat. Don't let meats get heavily blackened. Marinate for 30 minutes before grilling in a marinade that contains a form of acid (wine, vinegar, citrus, etc.).
How to Cook Vegetables
To keep more nutrients in veggies, minimize cooking time and contact with water. Microwaving preserves more nutrients than other methods.
How Much Should You Eat For Dinner?
Dinner should be 1/3 of calories (500-800).
Eating Dinner Out
Avoid items described as creamy, crispy, smothered, rich, thick, or covered with several kinds of cheese. Choose items that are steamed, seared, poached, grilled.
Late-Night Snacking
Number of calories consumed in day is what matters, not when you consume them.
Curtain Calls
Nutritional Supplements
A lot of supplements don't make people healthier.
A basic daily multivitamin can fill in the gaps, but get as much as you can from a healthy diet.
A fish oil supplement is fine, but you’ll need less Omega-3 if you reduce your Omega-6 intake. Use and eat products containing olive or canola oil instead of vegetable oils (corn, soybean, peanut, sunflower, safflower).
Nutrition and Exercise
There’s no best time of day to exercise. All that matters is calories consumed and burned over the long term.
Diet Trends
The most useful form of low-carb diet is to simply limit foods containing refined flour and sugar.
The Mediterranean Diet is very good.
Reinagel says to build a diet around protein and vegetables, and says that grains and dairy aren’t essential to a healthy diet (although they can have a place). She addresses concerns about pesticides, antibiotics, genetically modified foods, and industrial foods, but isn’t preachy.
I’ve been a fan of Reinagel’s Nutrition Diva podcast for years. This book is basically a collection of the information and advice from the podcast, organized into chapters.
Notes
Part 1: Nutrition Diva's Guide to the Grocery Store
Shopping the Perimeter
You can download Nutrition Diva’s Shopping Guide.
Produce
Vegetables should make up 1/3 - 1/2 of your diet and grocery bill.
Starchy veggies like corn and potatoes are low in nutrition.
When you shop, buy at least one item from each of these groups:
• green (lettuce, spinach, etc.)
• red/orange (tomatoes, carrots, etc.)
• cruciferous (cabbage, broccoli, cauliflower, Brussels sprouts, etc.)
• pods (peas, green beans, etc.)
• stinkers (onions, garlic, etc.)
The benefits of fruits and vegetables far outweigh the risks of pesticide exposure, even for non-organic produce. 50% of exposure to pesticides happens before age 5, so reduce exposure for young kids. Reduce pesticide exposure by 90% by buying organic forms of the Dirty Dozen: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (imported), spinach, lettuce, potatoes. Peeling produce will remove some pesticide residue, but at cost of some nutrients. Washing produce in solution of equal parts white vinegar and water can reduce pesticide residue.
The freshness of produce has more impact on nutrition than whether it’s organic.
Frozen produce can be more nutritious than fresh.
Frozen vegetables are usually more nutritious than canned, and contain no added salt. The texture and flavor are usually better too. Cans may contain BPA, which may be a health concern.
Eat 2.5 cups of vegetables per day, and 2 cups of fruit per day.
Eat cooked and raw vegetables, because cooking makes some, but not all, nutrients more available.
Dairy
Dairy isn’t necessary, but can be a good source of protein, calcium, and Vitamin D.
Dairy isn't bad for people who don't have dairy allergies or sensitivities. There's little evidence that dairy causes cancer.
There's no evidence that dairy causes osteoporosis.
Conventional milk usually doesn't contain pesticide residue.
There's no evidence that rBST (bovine hormone) harms humans.
Reduced- and low-fat dairy tastes better and is more satisfying than fat-free.
Avoid reduced-fat creams, because they usually replace fat with additives.
Among non-dairy milks, soy milk provides most protein. Almond milk is lower in calories and sugar than most non-dairy milks, but also lower in protein.
Most non-dairy milks contain added sugar, salt, and other things. Aim for <12 g of sugar and <100 mg of sodium per serving.
2-3 servings of soy per day are unlikely to cause problems in healthy adults. There's no evidence that soy causes cancer, but just in case, people with breast cancer should avoid soy. Moderate consumption of soy protein (2-5 servings/day) doesn't affect testosterone levels in men. Soy has minimal, if any, effect on thyroid function.
Freezing yogurt doesn't kill beneficial bacteria, but most frozen yogurt at stores is heat-processed which kills the bacteria.
Low- or non-fat Greek yogurt is higher in protein (~2x) but lower in calcium than regular yogurt. Avoid classic, full-fat Greek yogurt.
Cheeses at grocery store are very similar in nutrition.
If you eat dairy, rule of thumb is 2-3 servings/day.
Butter is better than margarine, because it's simple and natural.
Spreadable butter: blend 2 sticks of softened butter with 1/2 cup of canola or extra-light olive oil in blender until smooth. It's spreadable straight out of fridge.
Organic eggs aren't necessarily more nutritious than conventional eggs (though eggs from pastured hens are).
About 2 eggs/day won’t increase cholesterol or risk of disease.
Meat
Red and white meat can both be healthy. Look for well-trimmed cuts.
Budget-friendly: ground beef, bison, chicken, turkey (90% lean), chuck roast (beef), skinless chicken thighs.
There's no evidence that hormones in beef harms humans. Beef produced without hormones isn't more nutritious than conventional beef.
Avoid cured meats with nitrites (ham, hot dogs, sausages, etc.), or get nitrite-free versions, especially for small children.
Deli turkey, chicken, and roast beef are generally nitrite-free, but look for low-sodium versions.
Eat at least 2 servings of fish per week. Try to make at least one high in omega-3s.
Fish with oilier, stronger-tasting meat are higher in omega-3 fats (salmon, herring, mackerel, sardines, anchovies, sablefish - black cod, bluefin tuna, whitefish, rainbow trout).
Don't worry about mercury if you eat fish only twice a week.
Frozen and canned fish can be good choices.
Budget-friendly: cod, haddock, cod, chunk light tuna.
Stocking the Pantry
Grains
Intact whole grains are even better than foods made with whole grain flour.
Grains aren’t essential.
Long-grain rice has lower glycemic load than short-grain. Basmati has lowest glycemic load.
Grains: amaranth, bulgur, barley, buckwheat (kasha), millet, oat, polenta, quinoa, teff, wild rice
Differences between regular and quick-cooking or instant oats are minimal. Instant oats have slightly higher glycemic load.
Whole grain breads, tortillas, etc. should have at least 3 g of fiber per serving.
Sweeteners
All sugars are "natural" in sense that they come from plants, and refined. There's no meaningful difference between these kinds of sugar.
If your diet is high in sugar, cutting back is probably the best thing you can do for your health.
Limit sugar to a couple tablespoons per day.
Artificial sweeteners don't cause tooth decay.
Artificial sweeteners aren't dangerous.
All sweet-tasting foods should be consumed in moderation, whether naturally or artificially sweet.
Oils
Most fat in your diet should be monounsaturated.
Oils high in monounsaturated fat: hazelnut, olive, avocado, almond, canola.
Use extra-virgin olive oil as your primary oil. Canola can be substituted, but it lacks olive polyphenols.
Vinegar is a healthy way to add flavor. Cider and balsamic vinegar will cover most needs.
Nuts and Seeds
Raw, unsalted nuts and seeds are best. Next best is dry-roasted and lightly salted. Worst is honey-roasted.
Nut and seed butters should contain only the nut or seed and maybe some salt. Avoid sugar, hydrogenated oils, and other additives.
Packaged and Prepared Foods
Packaged Foods
Avoid partially hydrogenated oils. Fully hydrogenated oil isn't as harmful, but it isn't as healthy as monounsaturated fats either.
High-fructose corn syrup isn’t much worse than other sugars; it’s the quantity in which it’s consumed that’s the problem. Reduce consumption of all sweeteners, even natural ones.
Sweet and Salty Treats
Treats shouldn't make up more than 10-15% of calories; maybe 1 treat for every 5 servings of veggies.
Popcorn is one of the healthiest snacks, but avoid microwave popcorn because of chemicals in bags, sodium, artificial ingredients.
Beverages
Average person needs ~2 liters (8 glasses) of water per day, but this can come from any source, including food, coffee, tea, soda.
Part 2: The 24-Hour Diet Makeover
Breakfast of Divas
Coffee, Tea, or Caffeine Free?
Regular caffeine consumption seems to reduce risk of Alzheimer's and Parkinson's.
As long as your diet contains enough calcium, caffeine consumption has little or no long-term effect on bone health.
Caffeine beverages aren't dehydrating.
A moderate amount of caffeine has some benefits and limited disadvantages. Limit to 3-4 cups of regular coffee or equivalent. However, because caffeine negatively affects the development of babies, pregnant women should limit their intake.
Neither coffee nor tea has a nutritional advantage over the other.
What to Eat for Breakfast
Cocoa powder is packed with flavanols, but contains no sugar.
How Much to Eat for Breakfast
"Eat breakfast like a king, lunch like a prince, and supper like a pauper."
Eat 25-30% of daily calories before lunch (400-700 calories).
Power Lunch
What to Eat For Lunch
Maximum amount of protein to eat each day = 1 g for each pound you weigh. Minimum amount of protein = max/3.
Eat at least 5 servings of veggies per day.
Frozen food is good for 3-4 months.
Carry-Out and Casual Dining
Chinese: Eat wonton or hot-and-sour soup, spring roll, steamed dish with light sauce, plain or brown rice. Avoid: fried rice, egg rolls, crispy noodles, battered and deep-fried items, sweet-and-sour dishes.
Mexican: Eat grilled chicken or vegetable fajitas, fish tacos, tamales.
Indian: Eat tandoori or tikka dishes, lentil soup, roti, raita.
Sandwich shops: Eat wraps, sandwiches on whole-grain bread, leaner meats (turkey, roast beef), veggies.
Fast food: Eat grilled chicken sandwich, veggie burger.
Italian: Eat thin-crust, brick oven-style pizza with veggies.
How Much Should You Eat for Lunch?
Lunch should be 1/3 of calories (500-800).
Snacking Well
Snacking is Optional
Going 3+ hours between meals has several beneficial effects, and doesn’t negatively affect blood sugar or metabolism (it takes about 3 days of fasting before the body lowers metabolism).
Eating small, frequent meals keeps blood sugars steadily high. Allowing blood sugar to drop to baseline protects against diabetes.
How to Snack Properly
Because vitamins in veggies are fat-soluble, eat them with healthy fats.
Dinner Done Right
How to Cook Meat
Broiling and frying meat are likely to produce harmful HCAs, so broil meat under heat source, ensure drippings drain into broiler pan.
Minimize time on grill. Don't let fat drip onto hot surfaces. Precook in microwave meats that take longer to cook or are higher in fat. Don't let meats get heavily blackened. Marinate for 30 minutes before grilling in a marinade that contains a form of acid (wine, vinegar, citrus, etc.).
How to Cook Vegetables
To keep more nutrients in veggies, minimize cooking time and contact with water. Microwaving preserves more nutrients than other methods.
How Much Should You Eat For Dinner?
Dinner should be 1/3 of calories (500-800).
Eating Dinner Out
Avoid items described as creamy, crispy, smothered, rich, thick, or covered with several kinds of cheese. Choose items that are steamed, seared, poached, grilled.
Late-Night Snacking
Number of calories consumed in day is what matters, not when you consume them.
Curtain Calls
Nutritional Supplements
A lot of supplements don't make people healthier.
A basic daily multivitamin can fill in the gaps, but get as much as you can from a healthy diet.
A fish oil supplement is fine, but you’ll need less Omega-3 if you reduce your Omega-6 intake. Use and eat products containing olive or canola oil instead of vegetable oils (corn, soybean, peanut, sunflower, safflower).
Nutrition and Exercise
There’s no best time of day to exercise. All that matters is calories consumed and burned over the long term.
Diet Trends
The most useful form of low-carb diet is to simply limit foods containing refined flour and sugar.
The Mediterranean Diet is very good.
April 12, 2011
I really found this book interesting. It was not a dry, boring, eat-these-things-only type book. Monica Reinagel explains the reasons why some choices are better without making it read like a text book. She guides us through the grocery store, with information on reading nutrition labels and shopping smart. Do you know which fish have the highest amount of Omega-3 or which grains are best for you? After reading this book, I do! There are also tips for eating out, late night snacking, and how cooking affects certain types of food. She has even included a few recipes and menus, but this book is not an exact menu. She teaches us how to plan menus for ourselves by knowing which foods are best for us. I really recommend this book to everyone who has an excuse as to why they can't eat healthier!
January 9, 2021
Very helpful
There's a lot to take away from this book! It was a good read, and I can always go back and look at important points I highlighted, and try out her recipes to practice a healthier way of eating. I love her Podcast, as well!
There's a lot to take away from this book! It was a good read, and I can always go back and look at important points I highlighted, and try out her recipes to practice a healthier way of eating. I love her Podcast, as well!
July 22, 2011
It's hard for me to review this because I didn't really learn anything new as far as eating healthy goes - I'm pretty well read (and practiced) in that area already. But it has a nice conversational tone that I like, far too many of these types of books are really 'dry' for me and hard to get through. I like that it's not food fad-ish and even goes out of it's way to debunk a lot of 'diet myths' like how eating at night is bad for you (untrue) and that you *have* to drink a lot of water, etc. The tables throughout the book and at the end are very helpful for seeing in a glance the differences between certain types of foods, like bread, artificial sweeteners, oils, etc., so that you can make the best choice for your needs.
If you are already following a healthy diet I don't think you need to read this book but it could be an eye-opener/jump start to those who are looking to make some solid, non food fad-type changes to their diet.
If you are already following a healthy diet I don't think you need to read this book but it could be an eye-opener/jump start to those who are looking to make some solid, non food fad-type changes to their diet.
February 13, 2012
I loved this book. I'm not a fan of fad diets and this book was great for me. It has simple tips for how to approach grocery shopping, meal planning, snacking, beverages, and more. I liked the short sections and quick tips. There was a ton of information in here, but I have no doubt I can go back and find any section I want and refresh my memory with the quick tips.
There were a lot of basic questions that get addressed very well here. I understand about the affects of artificial sweeteners now without having to hear about all the chemical compounds. The organization was nice and you can even go online and get a shopping list that includes a bunch of the tips to help you remember what to get and what to avoid (and why!).
This is not a diet book. It is a healthy eating book. It teaches you how to make healthy choices rather than giving you a strict meal plan that you blindly follow. I know I will be making healthier choices moving forward.
There were a lot of basic questions that get addressed very well here. I understand about the affects of artificial sweeteners now without having to hear about all the chemical compounds. The organization was nice and you can even go online and get a shopping list that includes a bunch of the tips to help you remember what to get and what to avoid (and why!).
This is not a diet book. It is a healthy eating book. It teaches you how to make healthy choices rather than giving you a strict meal plan that you blindly follow. I know I will be making healthier choices moving forward.
December 1, 2016
3.5 stars.
I used to listen to Nutrition Diva's podcast due to it being so clear that she had a DEGREE in nutrition and debunked myths and bias made by magazines etc. However, what made me stop was that it became a bit too much about weightloss and counting calories, I suspect because that's what people want and rather get the answer from a professional, right?
This book was sort of like that. It was great explaining nutrition WITHOUT putting you on some hyped-up diet, but those calories... Do we want people to get healthy or create a world of eating disorder?
I do recommend it though.
I used to listen to Nutrition Diva's podcast due to it being so clear that she had a DEGREE in nutrition and debunked myths and bias made by magazines etc. However, what made me stop was that it became a bit too much about weightloss and counting calories, I suspect because that's what people want and rather get the answer from a professional, right?
This book was sort of like that. It was great explaining nutrition WITHOUT putting you on some hyped-up diet, but those calories... Do we want people to get healthy or create a world of eating disorder?
I do recommend it though.
December 2, 2016
Monica Reinagel writes clear, entertaining, and easily digestible (sorry) advice that is based on scientific studies and is pretty "preferred style of eating" neutral. No one gets scolded for whatever preferences or restrictions might drive some of their choices and everyone gets lots of smart tips for how to make the most of each meal.
Not surprisingly, there is a strong emphasis on fruits and veggies, lean protein (animal and other), and whole grains. I think that the only ingredient she says "no" to are trans-fats. Even sugar, while it is a "mostly no" isn't barred.
Worth reading and worth re-reading every so often as a refresher.
Not surprisingly, there is a strong emphasis on fruits and veggies, lean protein (animal and other), and whole grains. I think that the only ingredient she says "no" to are trans-fats. Even sugar, while it is a "mostly no" isn't barred.
Worth reading and worth re-reading every so often as a refresher.
April 25, 2011
I won this in a Goodreads giveaway (thanks!).
This book was packed full of nutritional information in an easy-to-read format that I found very enjoyable.
The greater part of the book is broken down into two parts: the guide to the grocery store and the 24 hour diet makeover. The author also provides sample meal plans, recipes, serving size guide, a cooking methods guide and a shopping guide.
I have already recommended this book to several friends and have also signed up for her weekly newsletter. This is a worthwhile nutritional book that I will probably read again and again.
This book was packed full of nutritional information in an easy-to-read format that I found very enjoyable.
The greater part of the book is broken down into two parts: the guide to the grocery store and the 24 hour diet makeover. The author also provides sample meal plans, recipes, serving size guide, a cooking methods guide and a shopping guide.
I have already recommended this book to several friends and have also signed up for her weekly newsletter. This is a worthwhile nutritional book that I will probably read again and again.
March 26, 2011
Won this book in a Goodreads Giveaway. I got it today and I am so anxious to get started on it. Will rate and review when I am finished.
As promised...
I loved this book. I couldn't put it down. It's packed full of useful information about nutrition. It addresses the fallacies, myths and urban legends that many of us believe to be true. As the title says, it helped me to see what to eat, what to avoid, and what to stop worrying about. If you haven't read up on the current thoughts in nutrition, this is a great book for you. It's fun too. Nutrition Diva has a new loyal fan.
As promised...
I loved this book. I couldn't put it down. It's packed full of useful information about nutrition. It addresses the fallacies, myths and urban legends that many of us believe to be true. As the title says, it helped me to see what to eat, what to avoid, and what to stop worrying about. If you haven't read up on the current thoughts in nutrition, this is a great book for you. It's fun too. Nutrition Diva has a new loyal fan.
April 6, 2011
I really appreciate this book's down-to-earth advice on how to eat a healthier diet. Some of it is kind of "duh", but it helps debunk a lot of myths in the diet industry right now. She lets you know what to stop worrying about - but also instills the fear of eating the typical American sugar-laden diet, which is what we should all be worrying about. I never knew we had so many hidden sources of sugar! Of course we are all getting type 2 diabetes! I would recommend this book to everyone that eats, even if you aren't really looking to lose weight.
February 24, 2011
Monica Renagel's book, Nutrition Diva's Secrets for a Healthy Diet, perfectly condenses all of the information about nutrition for someone who is looking to improve their overall health and everyday choices. With the plethora of options and packages with deceptive marketing, this book serves as a great guide to debunking all of the food myths out there and finding out what myths actually hold some truth. You’ll want to carry it with you everywhere!
June 9, 2013
This is an excellent guide to basic good nutrition -- a quick read and very accessible. It cuts through the myths and the hypes and the fads and gets down to basics. Really love the first part of the book that essentially walks the reader through the grocery store and talks about decoding nutrition labels, choosing produce that has the least pesticide residue, and making good choices overall.
June 6, 2011
This book is a good and easy reference for anyone who is just beginning to change to a healthy eating lifestyle. If you are like me and are informed about eating healthy there is no new information revealed in this book.
October 23, 2011
It's not earth-shattering news...eat in moderation, eat real. What I appreciated was the common sense of "most of us can't do organic perfectly so here are some things to be aware of, pick your own battles."
May 3, 2011
full review here: http://www.girlichef.com/2011/05/book...
April 23, 2011
I won this in a giveaway and have really enjoyed it. Nice mix of science and common sense with easy to understand and follow tips and tricks.
January 8, 2012
If you are confused about nutrition, this is a good starting point. It lays it out pretty cut and dry. (But not boring.)
February 25, 2012
Chock full of useful advice, handy recipes, and Nutrition Diva's trademark mythbusting. A practical, helpful guide to shopping and eating well.
June 24, 2013
Not too much new information but I love her for a reliable non hysterical source I information on nutrition.
December 2, 2013
This should be required reading for all humans who eat.
February 8, 2016
Best book I've read about healthy eating. No gimmicks, no strict dieting, just common sense nutritional advice.
October 7, 2012
Very comprehensive, with the why's and the wherefore's. Good handbook.
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