Not long ago I was introduced to Dr. Fuhrman’s Eat for Health Program and it literally changed my life. I have promoted many nutritional programs in the past, but Dr. Fuhrman’s program that is based on nutritional science is far superior to them all. Through research, Dr. Fuhrman, M.D., found that there are foods we can eat that will actually insulate us from common degenerative diseases like diabetes, heart disease, and cancer. He attests that most disease is based on the diet we eat and that the standard western is what is killing us. Eat for Health teaches that the higher the density of micronutrients in our diets, the better our health. These two books are priceless. Book one gives you the why and Book two is the practically application of the eating program, i.e. what to eat and how to eat it. It also includes menus and recipes that help you adopt the program in steps instead of total submersion which is difficult for most people. Throw out every other diet book you have and follow a program that will not only promote weight loss but more importantly, better health. Please CLICK on image of Books to learn more.
As I stated in a previous posts, a Nutritarian derives 90% of their diet from plant-based foods like fruits, vegetables, nuts, and legumes. But it takes it even a step further because as a Nutritarian your goal is to eat foods with the highest nutrient density. In the Eat for Health Program, foods are measured by an ANDI score. The highest ANDI score a food can get is 1000. Foods with the highest ANDI score are your green leafy vegetables like collard greens and kale. Therefore you want your diet to consists of a lot of these types of vegetables.
By the definition above, you may be thinking that there is not much difference between this type of eating style and Vegetarianism or Veganism. As you know, vegetarians do not eat meat and vegans take it a little further by not eating any animal products like eggs, butter, milk, or cheese. Fuhrman, author of Eat for Health states, “Being a nutritarian differs from being a typical vegetarian because the focus on high-nutrient vegetation improves health dramatically, and one can reduce the level of animal products to a safe level without having to exclude them completely.”
Although the vegan diet is the most similar to the nutritarian there can be some distinct differences. Most importantly is that many vegans, as well as vegetarians, get a large majority of calories from wheat or grain, meaning their diets may consist of lots of breads and pastas. But what we know from the research, is that wheat and grains are not nutrient rich foods. In fact, as the chart above shows, whole wheat pasta receives a micronutrient density score of 19. Therefore a vegetarian or vegan diet that is predominantly grain based will not supply the body with the nutrients needed for optimal health or to ward of disease. According to Fuhrman, “Vegans who live on processed cereal, white flour products, rice, white potatoes, and processed soy products should not be expected to significantly extend their lifespan because their diet cannot be considered nutrient rich.
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We’re all familiar with the most popular diet types like vegetarianism, veganism, and those in-between; however, few people have heard the term nutritarian. I first became familiar with the term nutritarian from a friend who had lost over 50 pounds, reduced his cholesterol from over 200 to 158, and eliminated the need for all blood pressure medication. All this happened within months of becoming a nutritarian. I hate to use the word diet because being a nutritarian is not a diet but a permanent way to eat. It’s not something that you do for a few months and then go back to your old eating habits; instead it’s a way of life that will lead to better health and disease prevention for the rest of your life.iliar with t
So what is a nutritarian and how does it differ from other eating plans. Most diets are based upon eating a certain amount of macronutrients in the form of protein, carbohydrates, and fats. We are told that a healthy diet consists of eating an adequate percentage of these each day. However, Dr. Fuhrman, M.D. and author of Eat for Health declares that eating these standard nutrients don’t promote health, in fact, they prohibit it. Why? Because our body isn’t getting the micronutrients and phyto-chemicals it needs to promote optimal health and fight disease. It’s like putting regular gas in a tank that requires premium. “In the Standard American Diet, less than five percent of the total caloric intake comes from nutrient-rich foods,” stated Fuhrman.
Micronutrients contain the highest number of nutrients available in any food source and most come from plant-based foods. In fact, the higher the micronutrient density of a food, the better the food and the more health benefits to your body. So the key to promoting optimal health is to make the majority of your diet full of these high micronutrient foods and Dr. Fuhrman doesn’t leave that to chance. In his program he actually gives you a chart of the most common foods and then list them in order based upon their nutrient value. With 1000 being the highest value of a food, below I’ve listed a few common foods for comparison:
Mustard Green, cooked 1000
Kale, cooked 1000
Collards, cooked 1000
Cabbage, raw 420
Broccoli, cooked 342
Tomato, diced 162
Chicken Breast 27
Whole Wheat Pasta 19
Peanut Butter 18
Olive Oil 2
As you can see from this partial chart, cooked green leafy vegetables provided the highest number of nutrients per serving, followed by colorful vegetables, and then fruit. Meats, poultry, dairy, and grains (even whole grain) fall at the bottom of the chart.
After giving you the research on the why and how this eating style works, Dr. Fuhrman, M.D. then gives you an easy and progressive program to follow. He asserts that most people can’t just change the way they’ve been eating for years, so instead of promoting a full submersion into the diet, he has you introduce these high nutrient foods several times per day before eating your regular meals. You will find, as I did, that as your body absorbs these high density micronutrients you will begin to lose your cravings for less nutritious foods. When our body is getting what it needs our cravings automatically stop because our nutritional needs are being met.
You can learn all you need about this program through the Eat for Health Books, which contains book one and two. Book one gives you the research and the knowledge to help you change how you eat, think, and understand food. It also includes testimonials and frequently asked questions. Book two contains the practical application which includes menus and recipes that are broken down into four phases. I have been using this program with great success and I’m positive that this will be a life-long change in my life.
Click on the link below to listen to Eat for Health Success Stories:
Living a healthy life is something that everyone wants, and for you to maintain a healthy life, eating healthfully is a major requirement. However, the problem with it is that most people are suffering from “internal conflict.” This means that there is a part of you that wants to stay healthy, but there is also another part looking for pleasure by eating your favorite unhealthy foods, regardless of its consequences.
This is quite a complex issue, but in order for you to stay healthy, you need to start establishing a healthy diet and learning to constantly choose healthy foods. For your guide, there are some things that you need to keep in mind to learn the process of choosing healthy diet.
Have a Clear understanding about Food Addiction
To make necessary dietary changes, you have to fully understand what food addiction is. You know how important it is to stay healthy, and you also know the right kinds of foods to eat, but the problem is that your brain doesn’t really want to make the necessary changes. Your brain might also make up rationalizations explaining why it is difficult to change your lifestyle. If you are fully knowledgeable about food addiction and commit to change, you can get rid of this addiction.
Know the Nutrient Density
If you want to live a Nutritarian life, you need to focus more on quality and not on quantity. Learn the right amount of minerals and vitamins that you should include in your diet. Every food is loaded with different nutrients that your body needs. You have to ensure that you are eating the right amounts of nutrients to your body. Remember, if you eat right, you will live rightfully.
Make a Diet Plan
Making dietary plan is one of the most important things that you need to consider to live a Nutritarian life. Planning can help you avoid eating those unhealthy foods that you might just grab from the grocery store once you start shopping without any meal plan. Start organizing your life and begin with choosing the right and healthy foods to be included on your shopping list.
Start Training Your Taste Buds
If you have been eating processed foods or overly salted foods and intense sweets, your taste buds might discard any other alien foods that it tastes. You have to learn enjoying healthy and nutritious foods that your taste buds might not take in the beginning. You may actually try multiple times just before you begin to like it. Learn to enjoy the taste of nutritious and healthy foods and you will be surprised how your taste buds will long for them in the end.
Make Salad as Your Main Dish
If you want to have a healthy life, you must start with the dish you prepare in the table. Those leafy green are the kinds of foods that are rich in highest nutrients. Start making salad as your main dish and you can experience a healthy and happy life that you have always been wanting.
Becoming a Nutritarian is actually easy. It just requires effort and discipline. Making the right decision can create huge impact in your life. This is now the best time for you to stay healthy and live well.