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“Vegetables and fruits are essential ingredients in almost every cuisine. If you let them play starring roles in your diet, they will reward you with many benefits besides great taste, terrific textures, and welcome variety. A diet rich in fruits and vegetables will lower your blood pressure, decrease your chances of having a heart attack or stroke, help protect you against a variety of cancers, guard against constipation and other gastrointestinal problems, and limit your chances of developing age-related problems like cataracts and macular degeneration, the most common causes of vision loss among people over age sixty-five. I’ve plucked potatoes out of the vegetable category and put them in the “Use Sparingly” category because of the dramatic effects on levels of blood sugar and insulin.”               Dr. Walter Willett               Professor of Nutrition, Harvard T. H. Chan School of...

“In the Healthy Eating Pyramid , red meat occupies the pointy tip to highlight the fact that something about red meat—its particular combination of saturated fats or the potentially cancer-causing compounds that form when red meat is grilled or fried—is connected to a variety of chronic diseases. In this pyramid, the best sources of protein are beans and nuts along with fish, poultry, and eggs. It separates vegetable and animal protein sources and makes the latter optional for people who want to follow a vegetarian diet.”               Dr. Walter Willett               Professor of Nutrition, Harvard T. H. Chan School of Public Health Red meat is associated with chronic diseases such as cancer and heart disease. That said, substitutes for red meat such as those described above will lead to substantial improvements in your health, thanks in large part to lower...