Joel Fuhrman - Eat To Live

Eat to Live 117

mashed potatoes is only 130 calories. Put just one tablespoon of but-

ter on top and you have added another 100 calories.

Protein, fat, and carbohydrates are called macronutrients. Vitamins

and minerals are referred to as micronutrients. All plant foods are a

mixture of protein, fat, and carbohydrate (the macronutrients). Even

a banana contains about 3.5 percent protein, almost the same as

mother's milk. Fruit and starchy vegetables, such as sweet potatoes,

corn, carrots, and butternut squash, are predominantly carbohydrate

but also contain some fat and protein. Green vegetables are about

half protein, a quarter carbohydrate, and a quarter fat. Legumes and

beans are about half carbohydrate, a quarter protein, and a quar-

ter fat.

One of the principles behind the health and weight-loss formula

in this book is not to be overly concerned about the macronutrient

balance; if you eat healthful foods, you will automatically get enough

of all three macronutrients as long as you do not consume too many

calories from white flour, sugar, and oil. So don't fear eating foods

rich in carbohydrates and don't be afraid of eating fruit because it

contains sugar. Even the plant foods that are high in carbohydrate

contain sufficient fiber and nutrients and are low enough in calories

to be considered nutritious. As long as they are unrefined, they

should not be excluded from your diet. In fact, it is impossible to

glean all the nutrients needed for optimal health if your diet does not

contain lots of carbohydrate-rich food.

Fresh fruits, beans and legumes, whole grains, and root vegeta-

bles are all examples of foods whose calories come mainly from car-

bohydrate. It is the nutrient-per-calorie ratio of these foods that

determines their food value. There is nothing wrong with carbohy-

drates; it is the empty-calorie, or refined, carbohydrates that are re-

sponsible for the bad reputation of carbs.

Understanding the Concept of Caloric Density

Because meats, dairy, and oils are so dense in calories, it is practically

impossible for us to eat them without consuming an excess of calo-

ries. These calorie-rich foods can pile up a huge number of calories

way before our stomachs are full and our hunger satisfied. However,

eating foods higher in nutrients and fiber and lower in calories al-

lows us to become satiated without consuming excess calories.