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What to Eat When Book Summary – September 2022

Author: Michael F. Roizen, Michael Crupain, Ted Spiker

Short Summary
What to Eat When (2018) explains how food works inside our body, and we’ll also learn more about eating for our body’s core requirements. Every individual has specific nutritional needs that differ, but gaining a general understanding of what to eat can help ease the burden when navigating through the options.
what to eat when book
Source: amazon.com

Detailed Summary

We all know that we should eat more fruits and vegetables, but sometimes it’s hard to do. Processed foods are often cheaper and more convenient, but they come with a cost to our health. They’re usually high in unhealthy fats, salt, and sugar. Overeating can lead to weight gain, which raises the risks of heart disease, stroke, diabetes, and some types of cancer.

 Making small changes in our diets can have a significant impact on our health. For example:

  • Replace sugary drinks with water or unsweetened tea or coffee.
  • Eat an apple or other piece of fruit instead of candy.
  • Swap out white bread for whole-wheat bread.
  • Choose lean protein sources like chicken or fish instead of processed meats and snack on nuts or seeds instead of chips.

Good nutrition is one of the keys to good health. Eating a balanced diet can help you get the nutrients you need to maintain your health, feel good, and have energy. Certain foods contain nutrients that the body needs to function correctly. If you don’t get enough of these through your diet, you may be more likely to develop certain chronic diseases.

What to Eat When Book Key Points

The three critical macronutrients in food are carbohydrates, proteins, and fats

Most people take food seriously only when they want to lose weight and focus on its calorie content. Yet food is much more than just calories; it provides a wide range of chemicals. But the ones you need to learn about first are its key components or macronutrients. When you eat, your body breaks food down into these macronutrients and uses them for energy, tissue growth, and repair. That’s why it’s essential to include all three in your diet. It would help if you had carbohydrates for energy, proteins for tissue growth and repair, and fats for a host of other functions, including hormone production.

While all macronutrients are essential for good health, each one plays a different role in the body. Carbohydrates are the body’s primary energy source, while proteins build and repair tissues. Fats provide power and help the body absorb vitamins. You need all three macronutrients at every meal to maintain good health. But the amounts of each one you need will vary depending on your age, activity level, and overall health. For example, athletes need more carbohydrates than sedentary people because their bodies use them for fuel during exercise. They provide calories (or energy) for your body to use for growth, maintenance, and physical activity. Knowing which foods contain these macronutrients can help you make informed choices about the foods you eat.

It’s the science of how when you eat affects your health

There are different schools of thought on the best way to space your meals, but a common approach is to eat smaller, more frequent meals throughout the day. This can help keep your metabolism going and prevent overeating at any meal. It also helps keep your blood sugar levels steady, preventing cravings later in the day. The authors stated the term ‘Chrononutrition.’

Chrononutrition studies how our bodies interact with food at different times of the day. Our bodies have an internal clock called the circadian rhythm, which tells us when to sleep, wake up, and eat. This clock is controlled by light exposure; when we don’t get enough natural light during the day, our watches can become out of sync.

For example, if you’re trying to lose weight, you may have been told to avoid eating late at night. But that advice is based on the assumption that all calories are created equal. A calorie from a piece of cake will have a different effect on your body than a calorie from a spinach salad, not just because of the difference in nutrients.

Make sure that you are getting the right amounts of macronutrients at every meal

If you ensure a proper portion of protein, carbs, and healthy fats at every meal, you’ll be well on your way to meeting your daily nutritional needs. And if you include a little bit of everything from dinner to breakfast, you’ll start the day off right without having to cook anything special.

Regarding macronutrients, always ensure you’re eating the proper portion sizes at every meal. Many people mistakenly believe they should eat different things for breakfast than they would for lunch or dinner. In reality, one of the easiest ways to get all the nutrients you need in the morning is by simply eating part of your dinner from the night before.

For example, instead of having oatmeal with skim milk and a banana, have leftovers from the night before. If you had salmon with broccoli and brown rice, put some salmon and broccoli on top of your oatmeal with a little bit of brown rice. You’ll be getting the right mix of protein, healthy fats, and complex carbs to start your day off right. Many think breakfast should be a different meal than lunch or dinner. Still, the reality is that it’s easy to get the proper nutrients in the morning by eating part of your dinner for breakfast. This way, you can ensure you get all the vitamins, minerals, and other nutrients your body needs to function correctly.

What to Eat When Book Quotes

“To help curb hunger and avoid binge eating, drink a glass or two of water before you eat.” –Michael F. Roizen, Michael Crupain, Ted Spiker

“The only ‘magic pill’ we believe in is how – and when – you decide to approach every day and every meal.” –Michael F. Roizen, Michael Crupain, Ted Spiker

What to Eat When Book Review

What to Eat When book is an excellent resource for anyone looking to improve their diet and ensure they get all the nutrients they need. It benefits those new to healthy eating or who have trouble knowing what to eat when trying to lose weight or maintain a healthy lifestyle.

To whom would I recommend the What to Eat When Book summary?

  • Anyone who is looking to improve their eating habits. 
  • Anyone who wants to learn how to make healthier choices when they do.  
  • Anyone interested in improving their health and well-being.
What to Eat When Book Summary - September 2022

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