In my previous blogs, I have talked about my diet and the important nutrients needed for optimum health. In this blog I will talk more about what I eat and why. No pills, not even aspirin, and certainly no supplements ever enter my mouth -- everything I need comes from my fish and vegetarian diet, which incorporates many different kinds of fruit and vegetables every week.
Even though I am Chairman of Dole Food Company, I do most of my own grocery shopping. Below I provide an example of a partial grocery list of what I might buy in any given week. Most of this is weekly. More to come -- in my next blog I will give you an addendum that will break this down into component parts to know what to eat for five days of the week.
[[Note: For consistency and simplicity, the values below are based on USDA nutrient data for 1 cup fruit, vegetables, legumes and grains; 3 cups leafy greens; 6 oz. fish and 1 oz. nuts.]]
BANANAS contain 25% vitamin B6, 20% vitamin C and 14% potassium.
PINEAPPLES contain 130% vitamin C and 80% manganese.
BLUEBERRIES contain 35% vitamin K, 25% vitamin C and 25% manganese, plus anthocyanins.
STRAWBERRIES contain 140% vitamin C, 30% manganese and 12% fiber.
SPINACH contains 540% daily vitamin K, 170% vitamin A, 45% folate, 40% manganese and 40% vitamin C.
BROCCOLI contains 280% vitamin K and 170% daily vitamin C.
RED BELL PEPPERS contain 320% daily vitamin C, 90% vitamin A and 20% vitamin B6. Also provide beta-carotene.
CAULIFLOWER contains 90% daily vitamin C and 20% daily vitamin K.
ASPARAGUS supplies 110% vitamin K, 35% vitamin A, 25% vitamin C and 10% iron.
TOMATOES contain 40% daily vitamin C, 30% vitamin A and 20% vitamin K.
OATS supply up to 70% of your daily manganese. Also provide soluble fiber, 20% phosphorus, 20% selenium, 15% magnesium and zinc, plus 10% iron.
BLACK BEANS are the top bean source of magnesium (30%), plus 60% fiber and folate, as well as 40% manganese.
WILD SALMON is low in mercury and rich in two important omega-3s (DHA and EPA). Contains 130% vitamin B12, 110% selenium, 70% niacin and 45% vitamin B6.
SARDINES supply 120% daily vitamin D and 60% calcium -- plus 0.9g omega-3s.
PICKLED HERRING provides 288% vitamin D, 138% selenium, and 120% vitamin B12.
EGG WHITES (three) are a fat-free source of protein, providing 21% of the daily requirement and 27% selenium.
ALMONDS are the top nut source of alpha-tocopherol, a potent form of vitamin E (35%), plus 30% manganese, 20% magnesium and 8% calcium.
Obviously this is only a partial list of what I eat every week. It may seem like a lot of food, but I juice fruits and vegetables every day. Also, I expend a lot of calories every day in my 50-60 minutes of cardio and strength training, most days of the week.
At the North Carolina Research Campus we are constantly doing research on all fruit and vegetables, including the ones listed above. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, University of North Carolina Chapel Hill, North Carolina State University, North Carolina Central University, North Carolina A&T State University, University of North Carolina Greensboro, and Appalachian State University. We've gathered a comprehensive array of famous scientists and scientific equipment under one roof, including a two-story, 950 megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the world and is helping us look at both plant and human cells at the most minute level.
One of my missions in life is to share this kind of knowledge with others, so they can live more vital, active, satisfying lives. Since acquiring major interests in Dole Food Company 28 years ago, educating the public on proper diet has constituted the agenda of the Dole Nutrition Institute. We publish the Dole Nutrition News -- enjoyed by 2.5 million subscribers (sign up at dole.com), and our Dole Nutrition Handbook.
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.