Nutrivore : the radical new science for getting the nutrients you need from the food you eat

Nutrivore The radical new science for getting the nutrients you need from the food you eat

Sarah Ballantyne

Book - 2024

Almost all of us are missing essential vitamins and minerals from our diets that leave us feeling unwell and unable to achieve our health goals--even those of us who take our daily multi, buy organic produce, or have tried to kick-start our health with different dietary habits. Now, bestselling author Dr. Sarah Ballantyne throws all of that out the window in favor of a simple yet radical idea: choose foods to meet our nutritional needs. Unlock health and vitality with Nutrivore, a transformative guide that navigates the world of nutrition, dispels diet myths, and empowers you to embrace a nutrient-focused lifestyle tailored to your unique needs.

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Subjects
Reducing diets.
Health promotion.
Nutrition.
Vitamins.
Published
New York : Simon Element 2024.
Language
English
Main Author
Sarah Ballantyne (author)
Edition
First Simon Element hardcover edition
Physical Description
xvii, 379 pages : illustrations ; 24 cm
Bibliography
Includes bibliographical references (pages [323]-366) and index.
ISBN
9781668031612
  • Introduction
  • Part 1. Why Nutrivore?
  • 1. You're Not Getting Enough Nutrients
  • What Are Nutrients and Why Do They Matter?
  • Prevalence of Nutrient Deficiency and Insufficiency
  • Eating Habits That Reduce Nutrients
  • The Problem with Weight-Loss Diets
  • Don't Waste Your Money on Multivitamins
  • The Limited Benefits of Fortified Foods
  • Ditch the Guilt
  • 2. Fix Your Diet (and Health) with Nutrivore
  • How Nutrient Insufficiency Contributes to Disease Development
  • Health Impacts beyond Food
  • You Keep Using That Term: All-Cause Mortality
  • The Nutrivore Philosophy
  • Nutrivore Is a Diet Modifier
  • Risk Is a Volume Knob, Not a Light Switch
  • 3. The Nutrivore Score
  • The Scientific Backdrop for the Nutrivore Score
  • What Goes into the Nutrivore Score Calculation
  • Insight from the Nutrivore Score
  • How to Use the Nutrivore Score
  • The Top One Hundred Nutrivore Score Foods
  • 4. Easy Steps to Nutrivore
  • Choose Mostly Whole Foods
  • Big Benefits from a Diverse Diet
  • Eat the Rainbow of Fruits and Veggies
  • The Nutrivore Meal Map
  • Part 2. Nutrients and Your Health
  • 5. Mighty Macronutrients: Protein, Carbs, and Fat
  • Macronutrients 101
  • Joint Pain? Try Eating More Collagen
  • The "Longevity Vitamin" Isn't Actually a Vitamin, It's Ergothioneine
  • Gut Health Concerns? Fantastic Fiber and Ferments
  • Olé, Olé, Olé, Oleic Acid to Lower Cholesterol
  • Fish for Thought: How EPA and DHA Improve Cognition and Brain Health
  • Hydration Motivation: Preventing Kidney Stones
  • Balanced Macronutrients: What Does That Even Mean?
  • 6. Magnificent Minerals
  • PMS as a Consequence of Calcium Insufficiency
  • Head Pounding? Think Magnesium
  • High Blood Pressure? Potassium Is Your New Best Friend
  • Chromium Deficiency Could Underlie Type 2 Diabetes
  • Selenium for Thyroid Health
  • More Zinc Could Mean Fewer Infections
  • Careful Not to Go Overboard
  • Marvelous Minerals Cheat Sheet
  • 7. Vital Vitamins
  • Vitamin B 6 for Menopause Insomnia and Depression
  • Vitamin B 9 for a Healthy Pregnancy
  • Fatigued, Forgetful, or Foggy? You Might Need More Vitamin B 12
  • Feeling Stressed? More Vitamin C Can Help
  • Vitamin E for Seasonal Allergies
  • Vitamin K, Osteoporosis, and Bone Fracture Risk
  • Valuable Vitamins Cheat Sheet
  • 8. Phenomenal Phytonutrients
  • Sore? Leverage the Painkilling Properties of Anchocyanins
  • Catechins Can Reduce Risk and Alleviate Symptoms of Autoimmune Disease
  • Betalains Will Help You Reach Your Fitness Goals
  • Carotenoids Improve Age-Related Eye Diseases and Vision
  • Reduce Cancer Risk with Organosulfur Compounds
  • Want to Maximize Phytonutrients? Spice It Up!
  • Eat the Rainbow, Revisited in Chart Form
  • Part 3. Nutrivore in Practice
  • 9. Nutrivore Foundational Foods
  • The Twelve Foundational Food Families
  • Food Groups through the Nutrivore Lens
  • Learning to Like Healthy Foods
  • Nutrivore Foundational Foods Cheat Sheet
  • 10. Busting Myths About What, When, and How to Eat
  • Frozen Foods Are Great Options
  • Canned Foods Are Healthy and Safe
  • But Aren't Animal Foods Bad?
  • It's Totally Okay to Eat Nonorganic Foods
  • Meat, Dairy, and Egg Quality: Is It Worth the Price?
  • Seafood Safety, Sustainability, and Selection
  • Extra-Virgin Olive Oil vs. Vegetable Oils
  • The Myth of Plant Toxins
  • The Dose Makes the Poison
  • Does It Matter When You Eat?
  • Raw vs. Cooked Foods
  • 11. Applying Nutrivore Principles
  • Eight Easy Steps to Nutrivore Cheat Sheet
  • The Number One Way to Be a Nutrivore: Cook at Home
  • Nutrivore on a Budget
  • The Nutrivore Weekly Serving Matrix
  • Make Nutrivore a Habit
  • Serving Size Cheat Sheet
  • 12. Nutrient-Dense Master Recipes
  • Egg-cellent Frittata (or Egg Muffins)
  • Never-Boring Breakfast Hash
  • Beyond Basic Breakfast Smoothie
  • Hearty Any-Season Soup
  • The Perfect Sandwich
  • Dynamite Dinner Salad
  • Sheet Pan Fish Gremolata and Veggies
  • Any-Day Roast and Veggies
  • DIY Stir-Fry
  • Slow Cooker Customizable Carnitas
  • Sneaky Veggie Pasta
  • T-oat-ally Great Muffins
  • Fifteen Nutrient-Dense Snacks
  • Appendix A. Seventeen Tips for Healthy and Sustainable Weight Loss on Nutrivore
  • Appendix B. The Link between Nutrients, Diseases, and Symptoms
  • Appendix C. Food Family Average Nutrivore Scores
  • Appendix D. Alphabetical List of Nutrivore Scores
  • Acknowledgments
  • Notes
  • Index

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