Joel Fuhrman - Eat To Live

50 Joel Fuhrman, M.D.

100 CALORIES OF

BAKED

POTATO

BAKED

SWEET POTATO

FROZEN

SPINACH

Protein 2.1 gm 1.7 gm 12.2 gm

Fiber 1.6 gm 3.0 gm 17.36 gm

Calcium 5.4 mg 28 mg 462 mg

Iron .38 mg .45 mg 8.5 mg

Magnesium 27 mg 20 mg 242 mg

Zinc .31 mg .29 mg 1.8 mg

Selenium .32 mcg .7 mcg 5.8 meg

Vitamin C 13.8 mg 24 mg 100 mg

Vitamin E .43 mg .28 mg 4.0 mg

Vitamin A near zero 21,822 IU 32,324 IU

Volume one cup 'h CUp three cups

the potatoes consumed are in the form of fries or chips. Furthermore,

potatoes are one of the least nutritious vegetables.

The same studies that show the anti-cancer effects of green leafy

vegetables and fruits and beans suggest that potato-heavy diets are

not healthy and show a positive association with colon cancer.^2 Pos-

sibly this association exists because of the way potatoes are con-

sumed — fried or with butter or other dangerous fats. Excluding

potatoes, Americans consume a mere 5 percent of their calories from

fruits, vegetables, and legumes.

Cheese consumption increased 140 percent between 1970 and

1996, and cheese is the primary source of saturated fat in our diet.'

Convenience foods have probably been the driving force behind this

increase. In fact, two-thirds of our nation's cheese production is for

commercially prepared foods, such as pizza, tacos, nachos, fast-food

meals, spreads, sauces, and packaged snacks.

From convenience foods to fast-food restaurants, our fast-paced

society has divorced itself from healthful eating. It may be conve-

nient to pick up soda, burgers, fries, or pizza, but that convenience is

not without its price; the result is that we are sicker than ever, and

our medical costs are skyrocketing out of control.

THE MAJOR KILLERS OF AMERICANS

PERCENT OF ALL DEATHS

Heart attacks, diabetes, and strokes 52

All cancers 38

Source: World Health Organization. 1999. World Health Statistics Annual. WHO Statistical In-

formation System (WHOSIS) Table 1: Number of deaths and death rates, ages 55-75 inclusive.