首先，實在是太喜歡Michael Pollan的智慧與大眾溝通語言了，不論是書或是紀錄片，從《In Defense of Food》到《Cooked》，Michael Pollan言簡意賅的飲食指南"Eat food, not too much, mostly plants."，讓我彷彿如獲心經98字箴言，心頭踏實與堅定。
再者，《The China Study》 (台灣翻譯《救命飲食》) Dr. T. Colin Campbell與《Forks Over Knives》紀錄片裡與Dr. Campbell擔綱重要倡議的知名心臟外科醫師Dr. Caldwell Esselstyn MD，對於Whold-Food Plant-based飲食倡議不遺餘力。
這也解開了先前閱讀Ph.Dr. Deanna Minich《Whole Detox- A 21-Day Personalized Program to Break Through Barriers in Every Area of Your Life》時，對於健康飲食背後的龐大營養素知識量感到的挫折，有了緩解。再於近期對照提出並倡議Pegan Diet的美國營養醫學(Functional Medicine)先驅Dr. Mark Hyman MD的
《Food: What the Heck Should I Eat?》。
再進而透過Dr. Mark Hyman的The Doctor's Farmacy Podcast中，Dr. Mark Hyman與造訪並彙整世界五大人瑞長壽村，提出《Blue Zones Solution》的Dan Buttner。
不意外地，上述在Food as medicine大力奉獻自身專長長年累月大聲疾呼健康飲食的重要，數十年來孜孜不倦地宣揚概念與倡議的後續實踐，紛紛不約而同地都朝向以食譜的型態展開。
Blue Zones are regions of the world established by Dan Buettner. Buettner identified five regions as "Blue Zones" (a term he trademarked): Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and among the Seventh-day Adventists in Loma Linda, California. These five regions that are identified and discussed in the book The 《Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest》.
From the Verywellfit.com, I make a nutrition label through recipe nutrition calculator.
1. Sodium(鈉): The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day)
2. Potassium(鉀): "In short, aim to consume 3,500–4,700 mg of this mineral per day from foods. People who need more potassium should aim towards the higher end. Summary: A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods. Certain groups of people should aim to consume at least 4,700 mg per day."
3. Fiber(膳食纖維): According to the American Heart Association, the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or sex: women under 50: 21 to 25 grams per day. men under 50: 30 to 38 grams per day. (https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day)
4. The best way to get fiber — while not consuming too many calories — is to eat high-fiber foods. Most vegetables, fruits, and plant-based foods have fiber. If your body is slowly adjusting to more fiber, spread out your portions between meals instead of eating a lot in a single serving. (https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day#increasing-fiber)
5. Selenium(硒): The recommended Daily Value (DV), or daily allowance, for selenium is 55 micrograms (mcg) per day for adults. During pregnancy, a woman should consume 60 mcg, and lactating women should consume 70 mcg a day. Selenium deficiency is rare worldwide.