I wanted to quote from the American Dietetics Association’s 2003 statement on what they call functional foods (vegetables, fruits, nuts, seeds) with respect to biologically-active phytochemicals, however I need to first make sure I am not running into any copyright issues with quoting from an academic journal which is not open access. So instead here is a great quote from Eat for Health, “We overeat because we are unknowingly seeking nutrients. In addition, these [portion-control] diets reinforce the low-nutrient eating that we now know causes most medical problems in modern countries. They are founded on weak science and perpetuate nutritional myths. To become healthy, disease-proof, and permanently thin, you can’t escape the necessity of eating large amounts of nutrient-rich, healthy food” (Joel Fuhrman, 2008, p.86).
Another really interesting (and new for me) concept he mentions is that eating frequently apparently causes problems. The body cleans out the cells of gunk in between meals so when you snack all day it is just not enough time for your body to empty out. So that, ” in scientific studies, reduced meal frequency increases the lifespan of both rodents and monkeys, even when the calories consumed each week were the same in the group fed more frequently and the group fed less frequently” (Fuhrman, 2008, p.85). There he cites: Mattson MP, Wan R. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerbrovascular systems. J Nutr Biochem. 2005;16(3):129-137.