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What to Eat When

A Strategic Plan to Improve Your Health and Life Through Food

By Michael Roizen, Michael Crupain and Ted Spiker
18-minute read
Audio available
What to Eat When: A Strategic Plan to Improve Your Health and Life Through Food by Michael Roizen, Michael Crupain and Ted Spiker

What to Eat When (2018) shows how it’s not just what you eat, but when you eat that matters. This practical and fun guide dives deep into the science of eating to show you how you can enhance your health, energy and intellect through healthier eating habits. It provides a blueprint for eating right, all the time.

  • People who fall prey to bad food choices in certain situations
  • Pragmatists seeking a guide to healthy eating
  • Those who’d like to understand the science behind nutrition

Michael Roizen is a physician, a five-time New York Times best-selling author and a renowned advocate for healthier eating and exercise. Michael Crupain is a physician specializing in preventative medicine and the medical director of the popular TV show Dr. Oz. Ted Spiker is a professor of communications at the University of Florida and a writer on personal health and fitness for publications including Time.Com and The Oprah Magazine.

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What to Eat When

A Strategic Plan to Improve Your Health and Life Through Food

By Michael Roizen, Michael Crupain and Ted Spiker
  • Read in 18 minutes
  • Audio & text available
  • Contains 11 key ideas
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What to Eat When: A Strategic Plan to Improve Your Health and Life Through Food by Michael Roizen, Michael Crupain and Ted Spiker
Synopsis

What to Eat When (2018) shows how it’s not just what you eat, but when you eat that matters. This practical and fun guide dives deep into the science of eating to show you how you can enhance your health, energy and intellect through healthier eating habits. It provides a blueprint for eating right, all the time.

Key idea 1 of 11

Understanding how food works is an essential first step to a healthier life.

We don’t need to understand how everything works in order to enjoy it. You can enjoy the photos on Instagram without knowing how the app functions. But food is different. Eating without understanding is a surefire recipe for a bigger waistline, more trips to the doctor and an early death. So it’s important to understand at least the basics – the macronutrients that we need in large quantities.

First up are carbohydrates, sugar molecules that our body breaks down into glucose. Once it hits the bloodstream, glucose provides energy to the body, so we definitely need carbohydrates in our diet. But it’s far better to get this energy from complex carbohydrates like whole grains and fiber than from simple carbohydrates like white flour or refined sugar.

Complex carbohydrates release glucose into the blood slowly, giving us sustained energy. Simple carbohydrates such as a sugary treat or white bread act quickly, providing an instant energy boost. But they are also linked to all sorts of problems, from diabetes and weight gain to impotence.

Proteins are another source of energy, but their real purpose is to serve as building blocks. Made up of amino acids, they can combine together into structures that the cells in our body need to run properly. Everything from celery to ground beef contains protein, but proteins in animal cells contain different amino acids than those in plant cells. That’s why, if you are a vegetarian, you should strive to maintain a diverse vegetarian diet to get the full variety of amino acids that your body needs.

The next key macronutrient is fat. Like carbohydrates, it’s a source of energy. But fat contains a lot more energy than carbohydrates; 2.25 times more, in fact. Fat is an essential component of our diets, but it’s important to know that you should concentrate on good fats – unsaturated fats from olives, avocados and nuts or fats like the omega-3 oil found in salmon

In contrast, you should avoid saturated fats that are typically found in animal products such as cheese and butter. There’s considerable evidence that swapping out saturated for unsaturated fats in your diet reduces inflammation, risk of cancer and heart disease and even cognitive decline.

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