Since nutrition and health has been brought up now and again, I figured you’d enjoy this. I wasn’t familiar with Katz till a friend pointed him out as an example of science over quackery - from what I’ve looked at he seems like the real deal. Out of curiosity I even signed up for his newsletter and I very rarely do that.
Any of you folks familiar with Dr. David Katz?
Summary on nutrition from his 2013 book Disease Proof:
Healthy Eating by the Numbers: A Summary
Less than 30 percent of the day’s total calories should come from fat (less than 7 percent of daily calories from saturated fat and less than 1 percent from trans fat).
Forty-five to 60 percent of your daily calories should come from carbohydrates, mostly complex carbohydrates.
Fiber intake (for adults) should be 25 to 35 grams per day.
At least half, if not nearly all, your daily grain consumption should come from whole grains.
Aim for five to eight servings of fruits and vegetables per day, ideally different-colored ones so you can get your fair share of phytochemicals.
Fifteen to 30 percent of your daily calories should come from protein.
Have at least two servings of dairy products per day, preferably fat-free or low-fat versions.
Drink approximately 64 ounces of water per day.
Sugar intake (added sugars, that is) should be less than 10 percent of your total calories.
Try to keep your salt intake under 2,400 milligrams per day.
If you do drink, consume alcohol in moderation: one drink per day for women, up to two per day for men (Note: One drink is defined as a 12-ounce serving of beer, a 5-ounce glass of wine, or 1.5 ounces of liquor.)
Eat three to four servings of beans and legumes per week.
Have fish and shellfish three to four times per week.
Limit your meat (beef, pork, lamb) intake to no more than two meals per week.
Eat a serving of nuts and seeds four to five times per week.
The friend who turned me on to this information shared another tidbit. Apparently for all we hear about main mainstream nutritional recommendations careening wildly decade-over-decade. That’s not the case. Cholesterol recommendation reversal is one of the few examples..