The Science of Nutrition: Debunk the Diet Myths and Learn How to Eat Responsibly for Health and Happiness

by Rhiannon Lambert

Is a vegan diet healthier? Should I try going low-carb? Is it always a bad idea to skip a meal? Are superfoods all they're cracked up to be? Is fat still bad for you? Can I eat to improve my chances of conceiving?Science of Nutrition cuts through the noise of conflicting diet advice with clear answers backed up by the very latest research.Recognising that there is no one-size-fits-all when it comes to nutrition, this ground-breaking ebook has the answers to all your food-related questions, covering every conceivable topic - from gut bacteria to weight management, to heart health and immune support, to vegan diets and intermittent fasting, and everything in between. With an accessible Q&A approach and informative graphics, this nutrition ebook will debunk popular food myths and diets, redefine nutrition in the modern world, and enable you to make informed decisions that are best suited to you, about what, when, and how to eat.The ebook's easily digestible and evidence-based advice empowers you to explore the benefits and importance of nutrition, alongside the downright misleading when it comes to the world of food and diet, and to equip yourself with the knowledge and confidence to assess and enhance your approach to nutrition.

Genres: Health, Nutrition, Food, Nonfiction, Science, Reference, Medicine

520 pages, Kindle Edition

Published March 1, 2022

Reviews

[Donna · Rating 1 out of 5]

Genres: Nonfiction/Health

I love reading in these genres. I was looking forward to this one. So I am disappointed that this one turned out to be my 2nd DNF for this year. I didn't care for this one at all. I read a little more than half and I just didn't feel like continuing. I usually finish every book I start. I'm under 1% for the year when it comes to my DNF pile. I was a little underwhelmed.

The main issue I had was her whole, "one-size fits all" theme. When it comes to food that is not true. Some people tolerate certain foods better than others. If a food was good for her, it was good for everyone. It felt like everything had to be put into its neat little box to fit her narrative. Not my favorite. So 1 star.

[Thakzhan · Rating 5 out of 5]

I just finished the book and I really loved it!
It covers so many different topics. The thing which surprised me the most was, seeing at the end of the book, that there is a link to all the used sources. And there were soooo many references! This made me somehow even happier and the author must have spent so much time to go through all of those scientific papers.

I will definitely read it one day again, if I ever should decide to change my eating habits, but as I am concluding right now after reading the book, mine is already pretty good I think - hehe ^^

It was a bit difficult for me to remember all of the biology-stuff, since I haven't spent that much time with Biology except at school, but the pictures in the book have helped me to understand those parts well.

[Aolund]

Littered with casual fatphobia. Uses the term "obese" rather than "fat" throughout, completely misunderstands the structural nature of fatphobia ("Labels like "too thin" and "skinny" can be just as toxic as those put onto heavier people" (99)....um, no), and suggests that all fat people are fat because they eat an unhealthy diet ("In case of of malnourishment due to obesity, the micronutrients needed for good health are often undersupplied due to a diet high in refined carbohydrates, snack foods sugar, junk foods, and highly processed foods" (33).

[Jord · Rating 3 out of 5]

*3.5

The lack of a bibliography in the book is an important oversight in my opinion. Sources are listed on a website (https://www.dk.com/uk/information/sci...) but no sources are found in the book. Statements like “research indicates”, “studies show”, or “current US guidelines” are unsupported by any in-book footnotes or citations. For a book that claims to “debunk diet myths” and teach us “how to eat well for health and happiness“ (whatever that means), I found this to be disappointing.

Otherwise, the book does offer useful information for the uninitiated. The information presented is very accessible and pleasant to read. The topics are (mostly) interesting, although the 1-2 page per topic format can be limiting. Some topics clearly merit more attention (e.g. eating disorders). I think the book would have benefited from less topics but elaborated in greater length.

[Natalie Park · Rating 4 out of 5]

If you’ve done any research on nutrition, this book will be much of the same. But, with that said, this author does a good overview of the subject and it would be really helpful to someone starting their nutrition journey.

[Andrew · Rating 4 out of 5]

"The Science of Nutrition" is an engaging read containing helpful information.

[Kristen · Rating 4 out of 5]

Good book and easily digestible (no pun intended lol). I liked how each chapter answered a commonly asked question. Very informative.

[Soo · Rating 3 out of 5]

I think my dislike of the book was probably due to my underlying dislike of the author and her patronising social media presence

[Ebony · Rating 4 out of 5]

Very informative and really liked the non-diet culture and realistic/empathetic approach to nutrition.

[Jasmine · Rating 5 out of 5]

I hear a million things on social media about nutrition and I haven’t learned about nutrition since high school. Obviously I know fruits, veggies, lean protein, and whole grains are good for you, but I wanted to know more. I wanted to know specifics. And this book answers so many questions I’ve wondered especially after seeing randoms on social media saying “fruits and carrots are bad for you”, “these supplements are the best”, “XYZ is the only and most efficient way to lose weight” and more.

The tagline for this book is “debunk the diet myths and learn how to eat well for health and happiness” and I think this book does a great job at doing that. Topics are presented neatly in easy-to-understand way. This book touches briefly on a little bit of everything from the basics of macronutrients to prenatal nutrition to eating in a way that is sustainable for the planet and beyond. People who have a deep knowledge of nutrition or want details on specific niches might not find this book delves as deeply as they would like.

I like that this book isn’t like “you must only exist on celery juice” but it isn’t like “you can eat pizza and cake for every meal” either. It gives sensible and practical advice.

Initially I borrowed this book from the library, but I learned so much and I liked it a lot, so I bought a copy to always have information on hand.

[Noelle Flavin · Rating 5 out of 5]

Exactly what we need. Lambert goes over the intricacies of nutrition in a scientific way that delves into biology and macro- / micro-nutrients but doesn’t waste time on fad diets. This is very much eat healthy 101 (201, and 301), and it takes time to answer common questions, dispel theories on trends like keto and liquid diets, and, most of all, provide sufficient biology-based evidence. Most of the basics are answered in the first 100 pages and then she spends nearly 400 more zooming in on specific subjects (plant-based nutrition, types of meat, why diets don’t work, food and mental health, sleep and nutrition, etc). I feel like I have more than a good baseline and, as someone who wants to just eat healthy and not be a nerd about it, this book gives me the knowledge I need to check nutrition off the list and go back to reading stuff that interests me.

[Lisa Post · Rating 5 out of 5]

Really one of the best Books about nutrition / food / diet, and just everything regarding this topics, I’ve read so far. With 7 chapters which are divided in mostly 10 more sub-chapters, this book is also extremely structured. Every chapter is about 2 pages long, so it’s easy to skip if the topic isn’t for you (Diabetes / pregnancy). The way it’s written, is also very pleasant: not too medical but also not too unprofessional, not too forced but also not reckless. Everyone, who wants to have an overview about Nutrition should definitely put this book in their list!

[Gem ~ · Rating 5 out of 5]

Comprehensive and very well written complete guide to nutrition and support for healthy eating and cooking.

[Dianna · Rating 5 out of 5]

I’ve read many books on nutrition, especially on: veganism, diet culture, gut health etc. But this one… This one is the only one you need to read.

It’s tiny, comprehensive, super detailed but kept short, it’s an easy read that answers every question you can ask.

CLEARLY RECOMMEND.

[Ján · Rating 3 out of 5]

Very very basic. Comprehensive, yes, and scientific, but not particularly deep.

[Easton Tally · Rating 4 out of 5]

Really informative. I’d recommend to anyone interested in basic nutrition.

A helpful overview of macronutrients, micronutrients, and how the body uses them amongst many other things.

[Luca Mirenda · Rating 4 out of 5]

Mi chiedevo se mangiassi bene, ora lo so: no

Datemi qualche fibra 🥲

[Healthypedia · Rating 4 out of 5]

An excellent evidence-based nutrition guide for beginners.

In the ever-evolving landscape of nutrition, it is easy to find oneself lost amid a sea of information, trends, and fads. Rhiannon Lambert, a prominent UK nutritionist, steps into this complex terrain with her book, The Science of Nutrition. In this review, we will delve into the strengths and insights of this comprehensive guide, exploring the key takeaways it offers to readers seeking to navigate the often bewildering world of nutrition.


Author’s background


Rhiannon Lambert is a leading UK nutritionist, best-selling author, and podcast host.

She founded the renowned Rhitrition clinic in 2016, specialіing in various nutrition areas. Lambert is known for her evidence-based approach and has consulted for major food brands. She authored books like Re-Nourish and co-wrote Top Of Your Game with Ronnie O’Sullivan. Her podcast, ‘Food for Thought,’ is highly popular, offering practical health advice.


What is the book about?

The Science of Nutrition by Rhiannon Lambert is a comprehensive guide to nutrition, addressing a wide array of topics to provide clear answers to all your nutritional questions. Lambert’s approach is firmly rooted in the latest scientific research, offering readers a reliable source of evidence-based advice.

One of the book’s central themes is Lambert’s commitment to countering the proliferation of pseudoscience in the nutrition field, which she astutely observes in supermarket labels, social media advertisements, and magazines. Lambert emphasises the prevalence of misleading information presented as scientifically supported, making it crucial for readers to distinguish between fact and fiction.

In contrast, The Science of Nutrition stands out by presenting readers with factual, scientifically substantiated information. The book covers a diverse range of nutrition-related subjects, from gut bacteria and weight management to heart health, immune support, plant-based diets, and intermittent fasting. Lambert’s writing is made even more accessible through informative graphics that simplify complex concepts.


Three key takeaways from The Science of Nutrition

1. Red meat consumption should balanced

When considering whether to cut out red meat from your diet, it is essential to weigh the nutritional benefits and potential health risks. Red meat, which includes lamb, beef, venison, pork, and veal, provides valuable muscle-building protein and essential micronutrients like vitamins B3 and B12, iron, zinc, and selenium. However, it can also be high in saturated fat, especially fattier cuts. Processed meats, like ham and bacon, often contain excessive salt and may increase the risk of cardiovascular disease. Moreover, there is a link between red and processed meat consumption and the potential for cancer, specifically bowel cancer, due to compounds like heme and nitrites. To make informed choices, consider opting for lean, unprocessed cuts of red meat and balancing your diet with plenty of vegetables. It is crucial to be mindful of portion sizes and overall dietary habits for a healthier lifestyle.

2. Meal timing matters

The timing and manner in which we eat can significantly impact both our mental and physical well-being. Research highlights the importance of establishing regular meal patterns and incorporating breakfast into our daily routine. Consistency in mealtime routines, including having 2-3 meals a day and consuming a larger portion of daily energy intake earlier in the day, has been associated with physiological benefits like reduced inflammation and improved stress resistance. This regularity not only fosters a sense of rhythm and familiarity but can also offer psychological advantages.

Furthermore, the alignment of mealtimes with our circadian rhythm, the body’s natural clock regulating various functions, can positively influence health and weight management. To make the most of mealtimes, it is advisable to eat while sitting at a table and in an upright position, which aids digestion and encourages mindful eating. Sharing meals with friends or family can enhance social interaction and promote better eating habits. Conversely, distractions like watching television during meals can lead to overeating and disconnect from the food we consume. In summary, establishing regular mealtimes and adopting mindful eating practices can contribute to improved physical and mental health.

3. Nutrition quality is crucial during pregnancy

Nutrition during pregnancy significantly influences a child’s future health. The first 1,000 days, from conception to a child’s second birthday, are crucial. The mother’s diet and nutrients directly impact the baby’s development. Factors like diet, weight, and overall health during pregnancy affect the child’s metabolism, immune system, and organ function, potentially influencing lifelong health, including the risk of diseases like diabetes and hypertension. Despite pregnancy-related food challenges, maintaining a generally healthy diet and prioritising specific nutrients, like omega-3 fatty acids and vitamin D for brain development, is essential for both mother and child’s well-being.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Presents information in a refreshing Q&A format, making it easy to understand and engage with.
• Reflects a substantial amount of work and research, demonstrating its depth and thoroughness.
• The inclusion of pictures and appealing visuals enhances the book’s accessibility.

Weaknesses:
• While great for beginners, the book does not align with the preferences and needs of more experienced readers.


Best quotes from The Science of Nutrition

“Polyunsaturated fatty acids (PUFAs) are found in sunflower seeds, oily fish, walnuts, flaxseeds, and vegetable oils, including safflower, sunflower, and corn oils.”

“Dietary patterns that include regular fish consumption, like the Mediterranean diet, are generally associated with a lower risk of becoming overweight and obese. In a US-based study of more than 40,000 men, those who consumed more than one portion of any fish every week had a 15 percent lower risk of developing heart disease.”

“The consensus is to eat a meal 2–4 hours before working out, where possible. An ideal preworkout meal is mainly carbohydrate with some proteinand a little fat, for example, salmon, white rice, and vegetables roasted in olive oil. If you train early and don’t have the time or appetite, try a more carb-heavy meal the night before.”


Final takeaway

The Science of Nutrition by Rhiannon Lambert offers a comprehensive and evidence-based guide to nutrition. Lambert’s commitment to countering pseudoscience in the nutrition field sets this book apart, providing readers with a trustworthy source of knowledge. While it excels in delivering valuable information, some advanced readers may find that it leans toward beginners in its approach. Nonetheless, this book is a valuable reference for readers who are new to the topic and are willing to make informed choices about their nutrition and health.

[Myrthe Paarlberg · Rating 3 out of 5]

Veel informatie, maar niks wat nieuw is. Gebaseerd op gezonde personen, niets beschreven over ziekte

[Sophie · Rating 5 out of 5]

Very clear, loved the layout, very user friendly

[Craig · Rating 4 out of 5]

I thought this would be a good way of getting back to the science of nutrition (as the book's title suggests), clearing away the noise of fad diets, media hype and unproven new research that makes up most of what I 'know' about food.

Pleasingly, I discovered that I knew more of the science that I thought. There wasn't much in here that I wasn't already aware of to some degree. But it was useful to bring it all together. I can't help feeling that the real secret to healthy eating is to have a balanced variety of everything, with a bit more of an emphasis on vegetables and fibre, and a bit less of an emphasis on simple carbs, sugar and processed meat.

I also liked the overview of intuitive eating which is a way of listening to your body's cues on eating rather than following a restrictive diet, and I'd like to find out more about that.

It's not exactly a thrilling read. It's more of a manual in parts rather than a book you can easily read end to end. There are also large sections that are relevant to specific groups of people such as pregnant women, children, those with chronic conditions or eating disorders, which will be very helpful for those groups but are obviously of less relevance to others.

However, I do think the book has a lot going for it as a well grounded but fully up to date science-based approach. This is much needed to make sense of the myriad information you hear in the media, where it can be difficult to separate the facts from the fads.

[Amanda C · Rating 5 out of 5]

I heard the author give a presentation and was very impressed. This book is an excellent reference. I really like the anatomy/physiology explanations, the science and research offered (and sources in the back), and that she isn’t trying to sell you anything.

She goes through many food, health, wellness, and nutrition questions and topics and gives pros and cons, research to consider, answers, and guidance in a very balanced way. Plus it’s just a nice looking book. A great read.

[Ava Hall]

Finally got around to finishing this! Regardless of the fact that I spent months reading this, I did really love it. There was so much accessible knowledge in this book for people of all academic backgrounds and understandings. I loved how every page had diagrams and images that emphasized and reiterated the point of each section; it made the book less text-heavy and so much fun to read. I've consumed Rhiannon's content for years, so it was wonderful to see the similarities between online content and her book. I also really enjoyed how I could see a lot my lecture material tied up throughout the sections.

[alicebme · Rating 4 out of 5]

My first thought as a former teacher is that this is a great classroom resource, especially in a Montessori school. I’d keep a copy in my home too, as something like this would be a more solid and efficient resource than the goddamn internet, that torments me daily with it’s endless garbage to sift through.

[Jeff · Rating 2 out of 5]

Interesting book but I’m not a fan of the author, she comes across very elitist, and her approach is condescending. I think her book also caters towards a certain type of demographic too….’white middle-class/upper class’

[Paul Sutter]

For those seeking out a book with general nutrition ideas for all facets of life, then THE SCIENCE OF NUTRITION is certainly a book you should be adding to your collection. It is the perfect reference book. What sets the book apart is that it encompasses a vast amount of topics, which will lead to a happier, healthier body.
Rhiannon Lambert is a nutritionist, with a vast amount of experience in wellness, and keeping the body at peak conditions diet and common sense wise. Throughout the pages of the book, the author provides food fact and practical advice. The dozens of areas that she selects for the book, are useful for readers who want to improve their overall health and fitness levels. Some health-based books look at radical methods to fix health and diet issues, but Rhiannon studies fact-based studies that are hard to refute.
She looks for example at “Is fat still bad for me?” In this she views the various types of fat, and the best oils available that are heart healthy, along with foods that will lower bad cholesterol numbers. She studies the controversies surrounding salt as well. Some salt is necessary in a diet, but some fail to understand the notion that there is so much hidden salt that we consume unknowingly. Many even believe that other type of sodium such as sea salt is better for the body, but that is a fallacy. If one checks product levels they will notice shockingly high amounts of sodium, which should give people warning about that product.
In other areas of the book the author looks at such topics as: do some foods cause of prevent cancer, which exercise is better at fat burning, what foods should I avoid during pregnancy, can I eat to guard against dementia, is plant-based always healthier, and what is the difference between pre- and probiotics? There are dozens more areas of health and wellness that are mentioned here, with many charts and graphics that will give an ever better indication of what works for you.
This is the perfect book for those seeking ways to create a healthier body, with lots of facts and figures to prove those points.

[MK · Rating 3 out of 5]

This book describes a diet for a healthy life.

“The Science of Nutrition” provides useful information about nutrients and weight loss methods, but its basic approach is “what to eat to lose weight.”

That's why most of the questions start with "Can I eat...?" and I can't agree with that point.

One of the most impressive diets I have found for a long and healthy life is "eating very little”.
The ultimate secret to living a long life is to eat as little as possible.

The idea of "very little food" was proposed by Luigi Cornaro (1464-1566), who served as the chief administrator of the city of Padua in the Republic of Venice, Italy, and was active as an architect, aristocrat, and politician in the 16th century.

He was born with a weak body and was pronounced dead by his doctors, but when he practiced a very small diet, he was cured of his illness and lived to 102 years of age, which was unprecedented at the time.

At the age of 83, he wrote about the health benefits of eating very little in a book. Although modern medicine has focused on active oxygen and the sirtuin gene, the ultimate diet method was already established 500 years ago.

▼The Art of Living Long by Luigi Cornaro
https://www.goodreads.com/book/show/5...

[Phúc Nguyễn · Rating 2 out of 5]

I expect no more from a former singer who later decided to become a "nutritionist". Granted that the author has a degree in nutrition, much information in the book is more accurate than the press or social media or the common beliefs about nutrition in laypeople, but that doesn't mean the information is accurate in the current science/physician community. So the result is you have a mixture of both accurate and outdated info, which is useful to veteran readers on the topic and harmful to anyone relatively new to nutrition (I assume the latter is the main target audience of this book based on how it is written and titled).

I might be biased, but I think it's dangerous to throw into an educational piece of work whatever you have read, learned, listened to, and seen, without any level of analytical thought process and demonstration. Because unlike trained experts or veteran readers on nutrition, newcomers can not distinguish bad or outdated evidence. This was what exactly the author did: only a heavily simplified report on the topic with no scepticism.

I recommend taking this book with a pinch of salt and exploring the topic in the works of others who put references under their claims and say (at least) one or two sentences about the "why" of their case. Happy reading!

[Grainne Wrigley · Rating 5 out of 5]

I really enjoyed reading this book. It’s not a diet book or a sociological or self help book, it seems to be purely the science presented in an understandable and neutral way.

The presentation with pictures and infographics was really helpful.

It was almost like a textbook, one that you’re able to read through and refer back to without needing to think too hard.

I appreciate this resource on healthy eating that doesn’t try to convince you of any approach or mindset. Best of all, there wasn’t anything triggering, no shoulds or shouldn’ts, no narrow definition of what a healthy person had to be. I would definitely recommend it to anyone who is trying to get healthier or work on their relationship with food. I’ll be thinking about what advice to take from this and referring back to it over time.

[MichaelK · Rating 3 out of 5]

A good introduction to the topic, covering a wide range of topics across a series of double-page spreads, with the occasional topic taking up only a single page. This approach leads to great breadth but very little depth, and so while I finished the book feeling like I had learnt a little about lots of different aspects of nutrition science, my own personal curiosity was not sated because none of the topics I found particularly interesting were covered in depth.

The physical copy is a lovely edition - cleanly laid out, with stylish food photography and interesting CGI visuals. The diagrams are mostly clear, though some could have done with a bit of extra polish and looked like little more than Microsoft Magic Shapes creations.

I certainly recommend this for anyone wanting an easy introduction to the topic.