When patients ask me for a resource on evidence based nutrition, I currently only recommend one book, The Perfect Health Diet. It is by far the most well-researched, and easy to implement book on nutrition I have ever read.
Disclaimer: Before making any changes to your diet or lifestyle consult a qualified healthcare practitioner. Individuals can have very specific dietary requirements depending on their health status. Also I eat this way 90% of the time. Sometimes... I don't.
Nutrition can be confusing. It can be complicated. But it doesn’t have to be. Everywhere we look there is a new fad diet or cleanse. You do it for 30 days and then what? Do you ask yourself should I go keto, vegan, paleo, gluten free, Whole 30, Weight Watchers, low-fat or sugar-free? The list of possibilities is near endless. I’ve tried a lot of diets, but then again, I’m not you and what you need might look different from what I need to be healthy. Luckily there is a “diet” that encompasses a wide variety of needs because it is based on basic principles of nutrition. There is no measuring, no points, no counting, no “hacks”. They also cover important topics like circadian rhythm, exercise, and sleep hygiene because your health is about more than than just what you eat.
Put simply, the Perfect Health Diet is a whole foods, mostly plants, never processed diet that looks an awful lot like your great grandma’s recipes. Written by husband and wife Paul Jaminet and Shou-Ching Jaminet, two Harvard scientists, The Perfect Health Diet explains how to eat healthfully and even manage certain health conditions by improving your nutrition.
Let me start with who they are and what makes them so special. Paul Jaminet was an astrophysicist at the Harvard-Smithsonian Center for Astrophysics. After that he became a software entrepreneur. His wife Shou-Ching Jaminet is a molecular biologist and cancer researcher at Beth Israel Deaconess Medical Center and Harvard Medical School, as well as the director of BIDMS’s Multi-Gene Transcriptional Profiling Core. Very smart people in my opinion.
Unfortunately, they both suffered for years with chronic illnesses and poor health. They were never able to get any satisfactory results from doctors, so they decided to take their health into their own hands. They embarked on a journey of rigorous research for years about how to regain health and lose excess weight by optimizing nutrition, detoxifying the diet and supporting healthy immune function. They also showed how toxic, nutrient poor diets sabotage our health and how with a healthy diet, disease often resolves without further intervention. After reading, you’ll know what to eat and why. Easy to understand graphs explain how much protein, fat and carbs you need to be well nourished. They even grade food choices from best (A) to worst (F) so it makes the choices at the grocery store simple.
The book is extensively referenced. The chapter on fat-soluble vitamins has over 80 references alone last time I counted. Throughout the book they have technical explanations for the nerds like me out there, but you do not need to be an astrophysicist to understand this book.
I plan to cover many topics on this blog but I have a special place in my heart for nutrition because it’s made such a huge difference in my own health and the well being of my friends, family and patients. I recommend this book because I use it myself.
You can find the book on amazon, amazon kindle for a quick download, and audible! Their website also has some great recipes to get your started. Below find a short list of other blogs that offer Perfect Health Diet compliant recipes and other helpful links:
Check These Out
Click here for Perfect Health Diet’s version of the food pyramid in multiple languages. Spoiler alert: it’s an apple.
Click here for a list of recipes from their blog.
In no particular order, blogs with Perfect Health Diet compliant recipes:
TummyRumblr by Hilary Finch Hutler
The Domestic Man by Russ Crandall
Francesca Eats by Francesca (Italian Paleo)
Marksdailyapple by Mark Sisson
If you have the time right now, get this book and start eating healthier, tastier food. I hear quarantine is a good time to pick up a new skill if you don’t know how to cook.