Praise for Dave Zinczenko’s Eat This, Not That! “Will freak the weight right off of you!” —ELLEN DEGENERES Praise for Eat It to Beat It! “David Zinczenko’s investigations into the truth about our food make him one of the top nutrition experts in America. Eat It to Beat It! is an essential guidebook for anyone with an appetite for eating and living well.” —TRAVIS STORK, M.D. Co-host, The Doctors Also by David Zinczenko Eat This, Not That! The No-Diet Weight-Loss Solution Eat This, Not That! For Kids Eat This, Not That! Supermarket Survival Guide Eat This, Not That! Restaurant Survival Guide Eat This, Not That! Best (& Worst!) Foods in America! Cook This, Not That! Kitchen Survival Guide Cook This, Not That! Skinny Comfort Food Cook This, Not That! Easy & Awesome 350- Calorie Meals Grill This, Not That! Backyard Survival Guide Drink This, Not That! The No-Diet Weight-Loss Solution Eat This, Not That! No- Diet Diet The 8-Hour Diet The New Abs Diet The New Abs Diet for Women The New Abs Diet Cookbook The Abs Diet Eat Right Every Time Guide The Abs Diet Ultimate Nutrition Handbook The Abs Diet 6-Minute Meals for 6-Pack Abs Men, Love & Sex: The Complete User’s Guide for Women No book can replace the diagnostic expertise and medical advice of a trusted physician. Please be certain to consult with your doctor before making any decisions that affect your health, particularly if you suffer from any medical condition or have any symptom that may require treatment. A Ballantine Books Trade Paperback Original Copyright © 2013 by David Zinczenko All rights reserved. Published in the United States by Ballantine Books, an imprint of Random House, a division of Random House LLC, a Penguin Random House Company, New York. B and the H colophon are registered trademarks of Random House ALLANTINE OUSE LLC. ISBN 978-0-345-54793-4 eBook ISBN 978-0-34554794-1 www.ballantinebooks.com v3.1 DEDICATION To everyone working to protect their well-being and that of their families. May this book be an essential weapon in your health and happiness arsenal. ACKNOWLEDGMENTS This book would not have been possible without the support, guidance, and hard work of the following: Gina Centrello, Bill Takes, Libby Mcguire, Marnie Cochran, Jennie Tung, Richard Callison, Joe Perez, Nina Shield, Susan Corcoran, Theresa Zoro, Cindy Murray, Sanyu Dillon, Kristin Fassler, and Quinne Rogers at Ballantine. Stephen Perrine, publisher and chief creative officer, and George Karabotsos, design director, of Galvanized. Heather Hurlock, master of food intelligence gathering, and Tara Long, who shopped and styled these pages. Steve Gilbert, Ray Jobst, Jon Hammond, Allison Zinczenko, Charlene Lutz, and the Galvanized team. Sara Vigneri, Daniel Engongoro, Ashley Ross, Amelia Harnish, Laura White, Peter Yang, Wendy Hess, and many others who contributed to this effort. Ben Sherwood, Robin Roberts, George Stephanopoulos, Sam Champion, Barbara Fadida, Lara Spencer, Josh Elliot, and the team at Good Morning America, whose support has been critical to launching this franchise. Jennifer Rudolph Walsh, Jon Rosen, Andy McNichol, and the brilliant minds at WME. Larry Shire, Eric Sacks, and Jonathan Ehrlich, for their invaluable counsel. Mehmet Oz, Travis Stork, David Pecker, Strauss Zelnick, Joe Armstrong, Dan Abrams, and the many friends, colleagues, and advisors who continue to inspire me with their wisdom and insight. And to the best family a man could be blessed with. CONTENTS INTRODUCTION Our Food Under Attack A disturbing look at where your last meal came from, and a plan for cleaning our plates—literally. Your Edible Chemistry Set SPECIAL SECTION! Think you know what’s in your food? Here’s a list of ingredients in some of your favorite foods. Now, you just have to guess … What the heck am I eating? CHAPTER ONE How This Book Will Help You Lose Weight, Feel Great, and Live Better Than Ever! Losing weight and vanquishing disease are much easier than the diet industry wants you to think. Here’s how to use Eat It to Beat It! to cut through the confusion and start indulging your way back to better health. CHAPTER TWO The Most Polluted Foods in America You won’t believe how food manufacturers are treating our bellies like landfills. From brain-draining fats to belly-busting sugars, here are the saltiest, saddest, and yes, dumbest foods you can eat. BONUS CHAPTER A Perfect Week of Eating Learn how to combine simple recipes, store-bought meals, and evenings out at your favorite restaurants to create a week of ultimate nutrition and weight loss. CHAPTER THREE Eat It to Beat It! Tour America’s restaurants and supermarkets and discover the brands that will—and won’t—help you live leaner and longer. Bread Breakfast Cereals Burgers Cakes & Baked Desserts Cheese Chicken & Chicken Entrees Chinese Food Chocolate, Dark Condiments Cookies Crackers Dips & Spreads Fish French Fries Hot Breakfast Ice Cream Juices & Smoothies Mexican Food Nut Butters Nutrition Bars Nuts & Trail Mix Pasta & Pasta Dishes Pizza Produce Rice & Rice Dishes Salad/Salad Bar Sandwiches Sauces Soda, Tea & Energy Drinks Soup Steak Vegetarian Entrees & Meat Substitutes Yogurt CHAPTER FOUR Cook It to Beat It! Discover simple recipes that will help you strip away pounds and reduce your risk of heart disease, diabetes, even colds and flus! CHAPTER FIVE