How to Eat: All Your Food and Diet Questions Answered by Mark Bittman

How to Eat: All Your Food and Diet Questions Answered Reviews

• 
  Nenia ✨ I yeet my books back and forth ✨ Campbell

  
  
  
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  I feel like I can't go a day without some clickbait article trying to sell me on pitaya or oat milk, or telling me why veganism is good and keto is bad (or is it vice-versa??), or that all bodies are beautiful, but here are 50 signs that you need to change your lifestyle. It's really stressful... and makes us question what should be easy: what the fudge are we actually supposed to eat? (Not fudge.) The U.S. weight loss industry is worth over $70 billion and it really does feel like celebrities and influencers are constantly hawking the latest fad diet, allegedly backed by "science."
  
  
  
  I am not a doctor but I know a lot about diets and dietary patterns and the effects that they can have on your health, primarily because of firsthand experience. I am sensitive to GMO corn (although I try to avoid most forms of it due to potential cross-pollination), and eating it makes me violently ill, similar to the way gluten sensitive people react to eating gluten. I used to get sick randomly, and I had a lot of facial and abdominal swelling. As soon as I figured out what the problem was and cut corn out of my diet, I stopped getting sick, my face actually changed shape a little, and I felt so much better-- I never used to know how some people knew when they were bloated or not because I literally felt that way all the time. As a result, I've been reading food articles and ingredient labels for a good 15 years, and have a pretty solid understanding of what I'm eating by necessity.*
  
  
  
  *Fun fact: powdered sugar, shredded cheese, and American cheese all contain corn (it's used as an anti-caking agent) unless explicitly stated otherwise. In the U.S. it doesn't even need to be put on food labels if it's being used as an anti-caking agent or a lubricant because it's in small quantities and considered generally regarded as safe. Modified foodstarch is also corn (specifically, genetically modified cornstarch, usually).
  
  
  
  Diets can have a huge impact on your lifestyle (as it did mine). I literally cannot eat processed foods and haven't touched most kinds of fast food in almost 15 years, so I eat better than most people I know, and I guess in a twisted way, I'm lucky, because getting sick after eating so many different kinds of junk and processed foods has given me a taste aversion to things like snack cakes and American cheese (both of which are heavy with corn), to the point where I feel no hunger when looking at them because I know exactly what will happen if I try to eat them. Most people won't have that kind of extreme, visceral response to what they're eating, so it can be harder to retrain your body-- and even know where to begin. But this book gives you a good idea of where to start.
  
  
  
  I wish this was a textbook in high school and college health classes. It's short but it covers so much. It talks about diets and why some of them work, and the authors encourage you to think of diets as "patterns" of eating (kind of like how climates are "patterns" of weather). Whether your diet is healthy or not doesn't matter so much on the day to day (although, you know, don't go crazy), but more as persistent patterns over long periods of times. The takeaway is that most people should probably be eating diets that are prominent in fruits, vegetables, and anceint grains (kamut, farro, barley, quinoa, teff), legumes, with more sparing amounts of fish, poultry, meat, and dairy. This is not only healthier, it's also more sustainable for our overfished and overfarmed planet.
  
  
  
  After diet, the authors talk about foods and ingredients and nutrition. Are antioxidants as good as people say they are? Yes. Are superfoods actually a thing? No, they're more of a marketing gimmick, even though some of the superfoods do have excellent qualities when incorporated into a balanced diet. The authors talk about how being gluten-free isn't actually all that good for you unless you actually have Celiac's or are gluten-sensitive (gluten-free products tend to be higher in calories, lower in fiber, and have things like corn replacing the wheat gluten). They talk about juicing diets and how you'd be much better off just eating the fruit because concentrating the juice results in a higher "glycemic load", meaning all those sugars are hitting your body far more quickly and all at once, than they would if you were sitting and chewing your food slowly at the supper table. They also talk about fats, the good and the bad, and how much salt is too much salt.
  
  
  
  The last chapter is about research, and delves into the fake news and bunk science of the click bait world and how you, as a consumer, can navigate it. This section reminded me of a sketch CollegeHumor did called "Health Science Is B******," which was obviously written by someone who shares many of the frustrations as these authors, who urge you to be careful of revolutionary claims and how to gauge whether a study is done well and without bias.
  
  
  
  HOW TO EAT is one of the best books I've read on dieting and the advice it dispenses is really useful. I saw another reviewer complaining that the question and answer format is repetitive, but I used to tutor and they always told us that information really needs to be repeated three times for it to really sink in (supposedly, the human brain really likes things that come in triplicate), and the information in here bears repeating. I wish I could have everyone I know read this book because it doesn't just tell you how to eat for a better you; it also gives advice on eating for a better world.
  
  
  
  Thanks to the publisher for sending me a copy in exchange for an honest review! 
  
  
  
  3.5 to 4 stars
• 
  Kyleen

  This entire book could be summarized in one sentence! Extremely repetitive. Eat whole, unprocessed foods (fruits, vegetables), no meat or any animal products, maybe some (certain types of) fish but really just stick to beans, drink water, maybe plain tea and coffee and a glass of red wine with dinner. But don’t add the red wine or plain tea or coffee if you don’t already drink it. Done!
  
  I wasn’t a fan of the q&a format, because most questions asked the same thing over and over and over again. I did learn some good info, though - for instance, it’s pretty stupid to pick one (plain) nut over another because of something like fat content because they’re all whole foods and therefore good.
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  Fatima

  RTC.
  
  But this book was very comprehensive and very thorough, to the point of being insanely repetitive. One thing that surprised me is when they claimed that 90% of people with descendants from Asia are lactose intolerant. Um, huh? Almost everyone I know has Asian roots and we all gobble cheese like it’s our last day on Earth... 😂
  
  
  Full review here!
  
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  Kirsty ❤️

  This covers many different diets and whether they are good for you and any issues you may encounter when trying them. It doesn't quite go deep enough for me and I was left wanting a bit more. The end result is what you can find anywhere such as eat more fruit and veg & less processed. NOt a bad book but didn;t quite hit the mark for me personally
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  Angie

  Nutrition is often complicated by experts and people pretending to be experts, weighing in with opinions about how and what we should be eating, and in what quantities.
  This book is a series of questions and answers. Because of that it is fairly repetitive in parts, but sometimes things need repeating.
  
  There is no perfect diet. There's no diet that suits all. But if we all stick by basic principles i.e eat wholesome, mostly unprocessed food, mainly plants, beans and nuts, fruit and vegetables, and then add in small amounts of fish and meat if wanted, we would all be a lot healthier.
  
  It really is that simple. Cook your own food rather than rely on ready meals and take-aways. Use unprocessed ingredients. Add herbs, spices, salt, pepper, vinegars, oils. Food that is nutritious can also be very tasty and filling as well.
  
  Whole foods is the answer to the all the questions. Don't spend too much time worrying about small things - e.g the fat content in different types of nuts - nuts are whole foods, so it doesn't matter whether it contains a "good" oil or a "bad" one, or how much oil it has.......eat them unprocessed and iit's fine. All of them.
  
  Eating, and deciding what to eat, should be simple. This book lays out just how simple that is. Forget all the fad diets, just eat good wholesome nutritious food. It really is that easy!
• 
  Scribe Publications

  In an approachable Q&A format, award-winning New York Times columnist Bittman and Katz, the founding director of Yale University’s Yale-Griffin Prevention Research Centre, tell you everything you ever wanted to know about eating healthily.
  Barbara Hoffert, Library Journal
  
  A sensible guide to health from two genial experts.
  Kirkus
  
  [The authors debunk myths and address diet trends (paleo, keto, fasting) and topics like consuming dairy, prioritising organic foods, and drinking alcohol.] Expect well-deserved demand for this very readable, reasonable food for thought.
  Booklist
  
  All major areas of nutrition science are addressed, from the evolution of human food consumption to understanding current studies … Debunking nearly all current diet trends, including keto and paleo diets, the authors also discredit the superfood phenomenon … the demand for this straightforward resource about the current state of nutrition should be high.
  Anitra Gates, Library Journal
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  Michelle

  This Q&A about any food/nutrition question that you might have was interesting. It covers so much, but hammers home again and again the Mediterranean (or similar) way of eating as a good way to go: "Diets of the world’s longest-lived people are rich in veggies, fruits, beans, lentils, whole grains, nuts, seeds, and good fats like olive oil or fat from fish. They de-emphasize meat and dairy and exclude ultraprocessed foods and soda." It also debunks some myths and goes over how the popular diets (keto, whole30, etc) are not sustainable. (Your body does need carbs.) It made me feel better about my decision to go the non-diet route and just try to work more veggies in my diet and to consume less sugar. But I'm not giving up dairy or meat, though I'll try to eat less of it. It might not result in a drastic weight loss, but I think it'll be a healthier way for me to go. And we're cooking more at home, so that will help.
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  Robin

  Years ago (something like 45) whenever I would visit my general practitioner doctor for some health complaint, his first question was always, "Are you eating your fruits and vegetables?" He taught me eating whole foods would keep me healthier than processed foods (thanks, Dr Beckman!).
  
  So even though the authors cover the various diets and their pitfalls (KETO, PALEO, Atkins, and even the FODMAP diet, the latter being the one that works for my stomach issues), his basic message is similar to Dr. B's: Eat more whole foods including grains, veggies, and fruits, and stay away from processed foods.
  
  The Q&A format is at first readable but I soon tired of it and wanted more in-depth information than they were giving. However, if a reader is looking for a quick overview of diets and how to eat, this should work for them.
  
  Thanks to the publisher for the advance digital copy.
  
  
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  Licia Ogden

  A lot of information we "know" but it cuts through the noise of what we know or think we know and how. The understanding of limited research and why health messaging feels all over the place is something that I feel few people understand, including myself. The term diet in our culture is pretty messed up and until we look at our lifestyle differently most people in our country and community will find it a daily struggle to be healthy.
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  Andie

  Finally, someone who cuts through the hype but doesn't throw the baby out with the bathwater. Mark Bittman's trademark sensible, no-nonsense approach is put to even better use than usual, and his viewpoints are backed by an actual doctor.
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  Laura

  A good overview of tons of nutritional and diet information. While some reviewers called it repetitive, the book’s purpose was to debunk fads and questionable nutrition claims and always circled back to their main message of following a balanced, whole food / plant-based diet.
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  Keren Kang

  Overall a worthwhile read, but I found the tone to be a bit judgmental and almost arrogant? Although they never claim having complete authority, they do state that they know a lot and that people should listen to them. They highly praise the Mediterranean diet, but I can see how it might be potentially harmful to any culture with far different foods. Also, I cannot ignore the fact that they are speaking from positions of great privilege.
  
  I like the message of common sense and having a balanced diet (and that no one food item is going to make or break you). Also, I do like asking myself, "If I take this particular food out of my diet, what will it replace?" And the question and answer format is easy to read, allows one to stay focused, and get back to with breaks in between. Oh, and beans...they love beans...they sing the praises of beans. Maybe I should add more beans to my diet, especially since my kiddos like them.
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  Carol

  Anyone looking for a concise summary of the latest data on healthy eating will find that this new book by Mark Bittman and co-author David L. Katz, MD fits the bill. How to Eat doesn't break a lot of new ground, but backs up the premise that many of us have already accepted: we need to eat less processed food, less meat (or no meat), less junk food. More fruits, vegetables, grains, nuts, beans and lentils. I appreciate the fact that they were not didactic in their recommendations, but rather suggested that an egg is a better choice if it's between an egg and a donut, but not if it's between an egg and oats with fresh fruits and berries. The authors are not big enthusiasts for dairy and cheese, which will not make them popular here in Wisconsin, but they back everything they say up with the best scientific data available at the moment.
  
  Please note that I don't use the star rating system, so this review should not be viewed as a zero.
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  Debra Lowman

  Bittman takes a look at basic nutritional needs juxtaposed against the fad diets over the past two to three years. Moreover, the author takes asks the reader to take a look at the quality of foods they are eating as well as asks the reader to be mindful of the footprint their diet makes on the environment in terms of production and food processing.
  
  While I didn't love the Q&A format in audio as much, I still got a lot out of the text in terms of the studies that have been done on cooking oils, whole grains, and the role of meat and meat by-products such as dairy and eggs- and the studies that ought to be done, but likely never will.
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  Jennifer

  If you are interested in nutrition but have yet to read anything about it, this is a fine introduction to healthy things (plants, whole foods). It also provides some straight talk about all the contradictory health-related crap you read about in the newspaper (Eggs are bad for you! Wait, no! Eggs are the only food that are good for you! etc.). But if you have read anything about nutrition before, this is an unnecessary book for you. It's very simple -- eat lots of plants, don't eat too much junk food. The end.
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  CindySR

  I eat a lot of good things. Also a lot of bad things. That's my problem, I eat A LOT. I already know what's good or bad for me. So this book wasn't that much help. You can read all this info on the internet. It's a good primer on almost every type of popular diet so that might be helpful to some. It's pretty basic on that score but it gets more technical on subjects like nutrients and the microbiome.
  
  He almost lost me on page 110 where he says we should eat cheese "sparingly, if at all" and "You certainly don't need to eat cheese." Um, YES, YES WE DO.
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  Amy Lan

  If you want to learn more about plant-based diet and nutrition, this is not really the book. It only touches surfaces of various important topics. But if you already know quite a lot about plant-based diet, this could be a short, light read as a reminder, and see things from a slight alternative perspective. The most interesting/worth reading section is the second last chapter on Questioning the Answers: On Science and Sense, or How We Know What We Know.
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  Emily Laga

  4+. This book covers it all in terms of nutrition, health and diet. I didn’t love its question and answer style, but the content is valid and sensible. Whole grains, vegetables, fruits, legumes, beans, nuts, seeds and healthy fats are what make up a wholesome, delicious and nourishing diet. This is not revolutionary, but eating this way within a modern life is in fact, a revolution.
• 
  Linda

  Quick read. Q & A format with questions grouped by topic - some examples “Inflammation” “Grains” “Alcohol.” Skimmed some sections. Nothing new to learn most of it I already knew. The answers were pretty basic, good for people new to reading about food science & nutrition but not developed enough for someone who has researched health & diet protocol. Meh. 2.5 ⭐️
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  Beth

  Good questions and answers, but nothing I haven’t heard many times before. I think we’ve all heard that we need to eat well and move more, and this was mostly a rehash.
  
  I listened to the audiobook, and it was interesting to hear Mark Bittman speak since I’ve only ever read his words until now. He is a food god and I will read him or listen to him anytime.
• 
  FunkMaster General

  ***SPOILERS***
  
  
  
  "Our culture is long overdue for a dietary revolution that makes eating well easy rather than elusive." --David
  
  "A food system driven by common good would respect the earth itself, us people, and our fellow living creatures."
  --Mark
• 
  Ampersand Inc.

  Just in case you need inspiration, or honest advice about a diet plan, Bittman and Katz provide real answers about food and diet in this handy question and answer style guide book.
• 
  Craig

  4.5 Stars
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  tahnee german

  one step closer to going vegan. HAH. actually really loved this book, i feel like whenever i read or listen to books about health, i am wayyy more health conscious. he talks about how we always want to reinvent the wheel, but really a good diet is a balanced diet of “veggies, fruits, whole grains, nuts, seeds, beans, and lentils, and plain water.” loved how sensible this was. also lots of reliable nutrition sources i read talk about how meat ain’t all that great for you and you can get all the protein you need from plants. i’m convinced. either way, even if you don’t go vegan i feel this book puts things into better perspective if you want to eat better.
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  Katy

  i had picked this up months ago, and it was a decent bedside glance through. i don't think the format lends itself to audio very well, it is a series of questions and short answers based on making better decisions for food that cuts out the 'noise' of fad diets and trendy recommendations. on audio when the question is posed, it's hard to discern from the answer and that makes for a confusing listen.
  
  i am also currently deep in to extricating myself from 'diet culture' and everything i'm currently reading is food related, so i think that has affected my reading a bit.
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  Gargi

  the author's heart was in the right place, but the book is extremely extremely repetitive.