Healthy Eating: A guide to the new nutrition

Eat real food. That’s the essence of today’s nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it. Based on a solid foundation of current nutrition science, Harvard’s Special Health Report Healthy Eating: A guide to the new nutrition describes how to eat for optimum health.

Healthy Eating: A guide to the new nutrition Cover

Some foods are good for you, some are bad. But which are which? You may think you’re eating a healthy diet? But do you know for sure?  The answers, according to the latest nutritional science, are not always the same as we once thought. Many previously held assumptions have turned out to be wrong, and new findings may be surprising. Do you know:

  • Some of the healthiest foods are FATS (do you know which ones?)
  • What’s the better choice: corn or avocado? (the answer might surprise you).
  • Why organic spinach can be dangerous to your health (but not if you follow a simple tip)
  • That frozen fruits and vegetables can be more nutritious than fresh?

Scientific evidence has shown that what you eat can reduce your risk for developing heart disease and diabetes, and ward off some forms of cancer, hypertension and osteoporosis.

Making healthy food choices is more important than ever. But are you sure you’re making the right ones? Our report, Healthy Eating: A guide to the new nutrition provides the latest thinking on the food-health connection, expert guidance on the best foods to incorporate into your diet, and more.

Make sure you’re making the right food choices for your good health. Order your copy of Healthy Eating: a guide to the new nutrition today.

Prepared by the editors of Harvard Health Publications with nutrition editor Teresa Fung, Sc.D., R.D., L.D.N., Nutrition Department, Harvard School of Public Health. 48 pages. (2011)

  • Eating for health
    • The food pyramid
    • New Dietary Guidelines for Americans
  • Foods with healthy fats, carbs, and proteins
    • All about fat
    • What about carbohydrates?
    • Update on protein
  • Getting vitamins from food (not pills)
    • Fruits and vegetables
    • Colorful choices
  • SPECIAL BONUS SECTION: Healthy snacking
  • Foods to avoid
    • Added sugar
    • Dairy fat
    • Baked sweets
    • White carbohydrates
    • Processed and high-fat meats
    • Sugary beverages
    • Salt
  • The food-health connection
    • Hindering heart disease and stroke
    • Halting hypertension
    • Defeating diabetes
    • Battling breast cancer
    • Controlling colorectal cancer
    • Preventing prostate cancer
    • Beating bone loss
    • Banishing birth defects
    • Eradicating eye disease
    • Discouraging diverticular disease
    • Arresting Alzheimer’s disease
  • How safe is your food?
    • The biggest threat: Contamination
    • Handling food safely
    • What about pesticides?
    • Additives and your health
    • Other food safety issues
  • Shopping for food
    • Reading a food label
    • Choosing meat and fish
    • Buying grains and beans
    • Shopping for fruits and vegetables
    • Browsing the dairy case
    • Eating out
  • Glossary
  • Resources

Healthy eating is easier than ever. That’s because we know so much more about what a healthy diet looks like than we did even five years ago. Choosing healthy foods based on good science remains the best known way to reduce your chances of developing heart disease and diabetes and to help ward off hypertension, osteoporosis, and some forms of cancer.

We’ve known for many years that certain foods promote good health — especially fruits, vegetables, fiber, plant oils, and whole grains. But the latest nutritional science shows that there is not a single “healthy diet.” Instead, there are many patterns of eating around the world that sustain good health. A healthy eating pattern also includes enough energy (calories) to fuel the body, but not so much as to cause weight gain.

Eating more whole foods — unprocessed foods with few ingredients listed on the label, if the product has a label at all — isn’t all that difficult. It takes a little organizing to have the ingredients on hand and the right equipment, but actually putting it all together takes just minutes. That’s what this report will help you discover — that healthy eating is easier than you think. There are many ways to get away from factory-processed foods laden with fat, sugar, and salt.

In addition, the U.S. government has revamped its Dietary Guidelines for Americans and they are described in this report.

The following reviews have been left for this report. Log in and leave a review of your own.

I learned enough from this publication to bring my LDL number down 30 points and HDL up 40 points. I hope to continue eating the way I learned here.
Nicely done but perhaps a bit simplistic.
Nothing new and game changing in this report. Money not well spent.
Healthy Eating: A guide to the new nutrition coyright 2011...but it is not the NEW nutrition (i.e. USDA Food Plate) it si still the pyramid.
More of Same. Eating "natural foods" is less than explanatory. Save time and read Gary Taubes amazingly comprehensive book, Good Calories, Bad Calories. Compare this this guide to the 500 pages, thousands of references, and seven years of research by a most highly respected science writer. (Here's a hint -- there is no comparison!)