10 Best Books On Nutrition Review Buying Guide

Last Updated on December 15, 2020 by TheMealPrepNinja

10 Best Books On Nutrition

In today’s modern society, nutrition takes up a huge chunk of what we do regarding what we drink or eat. There’s a continual focus among doctors and nutritionists as they continue to push the agenda for a balanced and nutritious meal. There are many facets to nutrition since it’s intertwined with our overall goal. Whether it’s weight loss, low cholesterol level, controlling your blood sugars, or you just want to eat healthily, you just can’t ignore the importance that nutrition plays in our lives. A myriad of books exists out there to kickstart your nutritional journey. Their array can simply be overwhelming. The ultimate question remains: what are the best books on nutrition? Before we dive in, why not take a look into some of the controversies on matters of nutrition?

Jim, Why should I subject myself to some bunch of veggies while I could pop some pills and get it over with?  

Let’s get something straight, shall we? While supplements are great and a popular mode of replenishing our bodily requirements, they don’t and shouldn’t substitute your diet. Supplements play a supportive role in ensuring your body receives the required amounts of nutrients that you’d otherwise not receive from your diet. In other words, your meal isn’t 100% nutritionally foolproof.

Now that we’ve clearly got that out of the way, let’s take a look into;

The Best Books on Nutrition

With a 4.5/5 rating, Dr. Willet’s book comes across as the best nutritional book out there. With 25 years of experience, the renowned Havard nutrition department chair brings forth cutting-edge research and explanation into what the USDA guidelines have falsely peddled as the gospel truth and how you could start eating right. 

He states that it’s quite easy to eat healthily. Yet, most of us seem to be in a constant state of confusion regarding what constitutes healthy eating. Society seems to align more to the celebrity fad diets being peddled around, thereby standing in the way of healthy eating.

Forget celebrity diets and popular food trends. Wouldn’t you rather stick to the advice of a professional with 25 years of nutritional experience? This book gives you exactly that: an eye-opener into foods rich in different nutritional values and other tips that could promote a longer and healthier life.
In his acclaimed #1 bestseller, Dr. Greger’s internationally renowned book takes a peek into the top 15 disease killers in America. From cancers to high blood pressure, Greger takes us on a nutritional journey and how lifestyle changes can trump surgical, pharmaceutical, and prescription pills, promoting a healthier life. He states that doctors are well equipped in treating rather than preventing acute illnesses. Going by Greger’s advice backed by scientific evidence, you’ll be equipped with information on lifestyle changes to make and what to eat to live a long, healthier, and fulfilling life.

Best Books on Nutrition for Beginners

Johnny Bowden comes across as some of the few authors coming to the aid of foods that have suffered bad publicity. He debunks some of the traditional food myths that have led to poor food choices by providing you with the necessary facts to have better judgment. His book equips you with facts and interesting twists into the benefits of food that you might have been avoiding. For instance;

• Full-fat dairy protecting you against diabetes
• Ensuring you know the difference between wild and farmed salmon
• He states the need not to abstain from meat if an animal is entirely grass-fed
• Saturated fats aren’t responsible for heart ailments.

He states that no food is packed with all the nutrients. However, whole foods that undergo minimal processing come packed with Phyto enzymes, anti-inflammatory, good fats, vitamins, and minerals that keep you thriving. You’ll easily learn how to find real, whole foods and take advantage of their nutritional value.

Most people don’t figure out that what they eat may impact their mental health. 

Quick facts: Vitamin D can help cure anxiety.

                    The after-effects of trauma can be treated by consuming blueberries.

                    Salami can increase depression levels.

Dr. Naidoo’s book leverages such quick facts on how what we consume affects our mental development. She advocates for a sound diet and explains how they are an important source for treating cognitive and psychological issues.

Best Books on Nutrition and Fitness

For those who desire a bigger, leaner, and stronger body devoid of steroids, extreme dieting, or ridiculous gym time pumping iron, then this is a must-read. Michael Mathews’s book makes obtaining a streamlined and lean body a breeze with his book. Getting rid of stubborn fat and lean muscles shouldn’t be that complicated. He insists that you don’t need to;

• Obsess over clean eating while avoiding junk or unhealthy foods to get ripped. It’s possible to stay fit while you enjoy eating what you want.

• Kill yourself with boring cardio to shed off extra belly fat to get that six-pack. 

• Spend money on steroids, supplements, pills, and powders. Most of them don’t achieve the desired outcome. 

This book equips men with not so common knowledge on how to get ripped through a dedicated exercising and feeding plan that makes gaining 10-15 pounds a breeze. 12 weeks from now, you’ll be boasting of a hunk body without following a bland and boring bodybuilding diet or slaving in the gym.

Best Books on Nutrition and Weight Loss

If you are grappling with weight loss issues, then this is the perfect book for you. Kelli Shallal provides you with instant tips on how to meal prep cheaper and healthier foods for your weight loss journey. Rest assured that you’ll have nutritious meals tucked away to push you through the week. 

It comes packed with food safety and storage tips, recipes, shopping lists, tips on using up leftovers and reheating them. You’ll definitely be blown away if you’re into Mediterranean diet or cuisine. The book comes jam-packed with easy Mediterranean dishes (75 recipes to choose from) with nutritional information. Meal prepping has never been easy and fun.

 Though it comes with an easy 8-meal recipe plan, you could start off easy with three as you slowly incorporate the rest. Furthermore, you’ll be in a position to efficiently portion out your macros for sustainable weight loss while enjoying steady energy levels.

Best Books on Nutrition and Healthy Eating

Wouldn’t it be great to get expert tips from a professional whose TED talk “Can We Eat to Starve Cancer” has garnered more than 11 million views? William Li has featured on reputed platforms such as the Dr.Oz shoes, CNN, Marthe Stewart, and MSNBC. 

This is a great read that underscores our body’s potential to restore and transform our health, a quality that we’ve underestimated over time. Forget everything you’ve read about your body and food. William Li takes you on an epic journey with evidence-based facts of over 200 health-based. From curing cancer to reducing your risk of dementia, he’s got it well figured out. It’s not about what foods to avoid but rather, what to incorporate to reactivate your body’s defense mechanisms and combat common debilitating conditions. 

Best Books on Nutrition Supplements

Supplements are an important addition to our diets since they fill the nutritional gap left behind by healthy diets. Since our bodily requirements differ, it may be difficult to ensure that our bodies get what they need from our plates. As such, Winter Griffith comes to our aid with a simplistic version and chart on how to use our herbs, minerals, and supplements correctly and safely.

Benefits of Understanding Nutrition

“It goes beyond taking a selfie with a plate laden with healthy portions.”

Understanding what’s on your plate and what it does to your body will help you appreciate and enjoy your meal even more. It’s essential to understand that nutrition isn’t just about food. There’s truth in the catchy phrase that you are what you eat. These are just a few of the perceived benefits;

• Increase energy levels- Healthy eating leads to constant energy levels throughout the day.

• Self-confidence- Good nutritional habits lead to a constant or reduced weight, which has a positive effect on our self-esteem.

• Good nutrition affects your health in the present and future. Maintaining good nutrition reduces the risk of degenerative diseases such as dementia, among others. You’ll further cushion yourself from expensive medical costs.

• The health of the next generation is pegged on you. Your eating habits as a parent will definitely run onto your young ones. In such cases, you could train your children in healthy ways, particularly if you have a degenerative disease in your lineage. 

• Fuel to perform daily activities. Since our bodily functions are broken down to the basic cellular level, we must nourish our cells with the required nutrients. Further, some cells get destroyed daily. We must get the necessary nutrients in replenishing worn-out cells to maintain bodily functions.

With that in mind, let’s look at; 

The 10 Top Nutritious Foods

There are oodles of benefits to be experienced from healthy eating. When you eat healthily, you feel good, which translates to being happy and productive…the cycle is never-ending. Below are some of the healthiest foods that are downright easy to prepare.

• Spinach- this nutrient-dense superfood comes packed with low calories, essential folates, vitamin A and K. It’s readily available, either fresh, canned, or frozen.

•  Black beans- They digest slowly and are full of antioxidants. They taste great and are a rich source of calcium, fiber, and proteins, keeping you feeling full for longer. Furthermore, they are also versatile and can be incorporated into many dishes.

• Avocados- Nutritious foods such as these can help lower cholesterol. Researchers quip that replacing your saturated fats with unsaturated ones such as avocado oils could slash your heart attack risk by a third. 

• Blueberries- They are rich in flavonoids called anthocyanins that are responsible for their blue color. They guard against cancers, age-related blindness, and heart disease. Their fiber properties also make them perfect in combating constipation.

• Broccoli- This is the number one cancer fighter due to its sulfur compound—such compounds signal our bodies to produce enzymes that detoxify our bodies from potential cancer compounds. Eating more broccolis slashes your risk of any major forms of cancer by half.

• Dark chocolate- Shocked? Don’t be. Research points out that dark chocolate is rich in antioxidants and flavonoids found in vegetables and red wine. Studies indicate that its antioxidants can prevent blood clots, reduce blood pressure, and slow down LDL oxidation. You’ll only need 45g daily to cut down your heart attack risk by 10%. Ain’t that a sweet deal?

• Flax seeds- add a tablespoon of ground flax seeds to your yogurt or cereal to increase your fiber intake. In fact, flax seeds have more fiber than your bowl of cereal. They are, however, revered for their lignan content. The lignans block estrogen receptors on the cells, contributing to the reduction of hormone-related cancers. 

They are also packed with ALA (alpha-linolenic acid) required to form omega 3 fatty acids. Such acids thin the blood, making it less sticky, reducing stroke and heart attack.

• Garlic- It’s revered as a superfood that holds antibacterial, antifungal, and antiviral properties. It has been proven to banish antibiotic resistant-bacteria with its disease-fighting capabilities hailing from its sulfur compounds. Its antioxidant properties thin blood, leading to reduced blood clots, stroke, and heart attacks. Just six cloves a week slashes the risk of prostate, colorectal, and stomach cancer.

• Salmon- Eating salmon twice a week reduces heart attack risk by 27% and other cardiovascular diseases by 17%. According to a Swedish study that monitored 6000 men over a 30 year period, the benefits seem to extend beyond the heart. Those who consumed moderate amounts of salmon and other fatty fish cut down their prostate cancer risk by a third.

• Yogurt- Not only is it a rich source of calcium, but it’s revered for its beneficial bacteria. Such bacteria limit harmful bacteria’s growth in your gut, keeping gastrointestinal and other digestive tract complications at bay. It also fights inflammatory bowel disease, vaginal yeast, and urinary tract infection.

The 5 Components of a Nutritious Diet

As earlier said, nutrition isn’t just about eating. Care should be exercised when factoring what goes into fueling your body. A nutritious diet should contain the following five essential components;

• Carbohydrates- just like any other machine, our bodies require a source of fuel or energy to power up. Carbs are divided into two; simple carbs that digest quickly and complex carbohydrates that slowly get digested. Sources of simple carbs include sugars, processed grains such as wheat and white rice, and fruits. On the other hand, complex ones can be derived from starchy veggies, wholemeal bread, and brown rice.

• Proteins- Proteins are your body’s building blocks. They are responsible for repairing or replacing worn-out cells. On average, an adult needs about 50g of protein daily. Whether you are a vegan or eat meat, there’s an array of protein sources to choose from.

• Fats- Despite the widespread notion that fats are bad for you, they are essential and required for optimal health. Fats are responsible for synthesizing fat-soluble vitamins such as vitamin D. Moreover, they are an important energy source and should constitute 15% of your daily caloric intake. 

• Vitamins and minerals support nerve and muscle, and bone function coupled with maintaining our general body metabolism. Veggies and fruits constitute an essential source of our vitamin requirements.

• Water- This is undoubtedly the most important component in your diet. Our bodies constitute 75% water. That means we need to replenish our bodies constantly. Water regulates the body’s temperature, lubricates joints, and helps transport oxygen throughout the body. Eight glasses of water are recommended daily. 

Conclusion

Nutrition isn’t just about what falls into your plate. You should be keen and knowledgeable enough to know the benefits derived from your portions. In this regard, the highlighted books herein equip you with the necessary knowledge to achieve your nutritional goals. We hope this of the 10 best books on nutrition helped you make the right decision.

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10 Best Meal Prep Books for Meal Planning

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