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Guidelines on How to Follow the “Eat to Live” Nutritarian Diet

Here are the basic guidelines on how to follow the “Eat to Live” Nutritarian diet. You’ll find out which foods you can eat as much as you want because they help you lose weight! You’ll also learn about Dr. Fuhrman’s G-BOMBS formula for foods you need to eat every day; plus the foods to limit, good eating habits, and the Nutritarian food groups.

What is the Nutritarian Diet?

The Nutritarian diet is an eating plan developed by Dr. Joel Fuhrman and founded on his scientifically proven principle of nutrient density: health equals the nutrient density of your food divided by Calories.

Dr. Fuhrman's formula for optimum healthy food is nutrient density divided by calories

Dr. Fuhrman first laid out the basics of the Nutritarian diet in his book “Eat to Live”. His more recent “Eat for Life” goes into greater depth, combining all of the information he has acquired over 30 years as a practicing G.P. for longevity, disease reversal and sustained weight loss.

When you choose nutrient-dense vegan foods you are giving your body the tools it needs to heal itself. When you follow a Nutritarian diet you will achieve your ideal weight, feel great and look younger. You will wake up each morning with more energy, and you are very likely to reverse any chronic illnesses you are experiencing. In short, you will transform your life!

Vegan Nutritarian Basics

Do you want to be radiantly healthy right away? Then you can implement the following changes immediately. Otherwise, keep them in mind as you progress on your journey towards spectacular health.

Unlimited

  • Eat as many green and raw vegetables as you want.
  • Aim for 2 lb/900 g vegetables daily split between 1 or 2 large, raw salads and a large portion of lightly steamed vegetables.
  • Eat a minimum of 4 fresh fruits a day.

Limited

  • Have 1 Tablespoon ground flax seeds daily.
  • Have an additional 2 ounces/60 g of healthy fats daily (nuts, seeds and/or avocado).
  • Eat at least 1 cup/250 g beans every day.
  • Limit grains and starchy vegetables to 1 cup/250 g daily.

Good Habits

  • Eat only 3 meals a day with no snacks in between.
  • Don’t eat after 8pm.
  • Chew your food well until it is 100% liquid before swallowing.
  • Vary your diet with different veggies, fruit, nuts and beans every day.
  • Drink at least 8 cups of water (including black herbal teas) daily.

No No’s

  • No sugar, sweeteners, flour, oil, fruit juice, salt, caffeine, animal products, processed food or white potatoes.
There is an abundance of fruit vegetables, beans, spices, nuts and seeds on nutritarian diet. You'll never go hungry

G-BOMBS: The Nutritarian Superfoods to Eat Every Day

Phytochemicals are Nature’s secret weapon to deactivate free radicals, detoxify cancer-causing compounds, enable DNA repair and protect against radiation damage. Dr. Fuhrman has created an acronym to help you remember the superfoods: G-BOMBS. These are the life-saving foods you need to reach for first.

G — Greens
B — Beans
O — Onions
M — Mushrooms
B — Berries
S — Seeds

Nutritarian Food Groups

Vegetables

Did you know there are some foods that actually help you lose weight? As long as you only eat when you are hungry then you can eat as much as you want of the following high nutrient, high fiber and low Calorie vegetables. 

Aim to eat 2 pounds or 900 g of fresh vegetables and salads daily. Divide this into 1 pound or 450 g raw and 1 pound or 450 g lightly steamed. And divide the raw foods into 2 large vegetable salads before lunch and dinner. Here they are listed with the most nutritious first. Take a look at Dr. Fuhrman’s Aggregate Nutrient Density Index to identify high nutrient foods.

Green Leafy Vegetables — kale, swiss chard, watercress, rocket, spinach, mustard greens, pak choy, collard greens, mustard greens, tatsoi, basil, parsley, coriander.

Green Vegetables —  asparagus, broccoli, artichokes, peas, celery, cucumber, green peppers, baby marrow, cabbage, green beans, carrots brussel sprouts, romaine lettuce.

Non-Green Vegetables — aubergine, mushrooms, onions, garlic, beetroot, cauliflower, bell peppers, tomatoes, leeks, radishes, raw carrots and raw squash.

Fruit

Fresh Fruit — You can eat an unlimited amount of fresh fruit, with a minimum of 4 fruit per day. Eat at least 3 fruit for breakfast, have fruit as your dessert after lunch and dinner, and add them into your salads and cooked meals: berries, plums, lemons, oranges, melons, kiwi fruit, peaches, bananas, grapes, pears, pineapple, apples, cherries, mangoes, apricots.

Dried Fruit — limit to 2 tablespoons per day.

Beans and Legumes

Eat at least 250 g or a quarter pound of legumes daily: chickpeas, lentils,  soybeans, split peas, borlotti, haricot, black beans, kidney beans, edamame, adzuki, butter beans, etc.

Healthy Fats

Avoid all added liquid fats and oils. When you choose whole foods that contain healthy essential fatty acids in their natural form they are packaged in the correct proportions with other nutrients required for optimal digestion. Instead of using olive and sunflower oils, you will now be using nuts, seeds and avocados as the basis for your salad dressings.

Nuts and Seeds — eat 60 g or 2 ounces raw nuts and seeds every day. Always eat them with a meal as they help your body absorb phytonutrients: walnuts, almonds, cashews, sunflower seeds, pumpkin seeds, sesame seeds.

Linseeds — eat an additional tablespoon of ground and soaked flax seeds daily. Tip: you can grind the whole packet and keep it in a tupperware in the freezer to save you time.

Avocados — eat avocados regularly for their healthful properties. When you are concerned about body weight then limit to 60 g or 2 ounces daily.

Starchy Vegetables and Whole Grains

Colorful vegetables like cooked squash, butternut, corn and cooked carrots are essential for good nutrition. However, if you are concerned about achieving your ideal body weight goals quickly, then they need to be limited to 1 cup daily. Included in this allowance would be other starchy vegetables as your second option like sweet potatoes (avoid white potatoes) and whole grains like quinoa, maize, wild and brown rice, millet, oats and barley.

The Nutritarian Diet is a Way of Life

The more committed you are to pampering your body with nutrient-rich foods, the more your body will reward you with vibrant health and energy. Cravings for unhealthy foods will lessen and eventually disappear completely.

Resources

Are you looking for more guidance to ensure you thrive on a Nutritarian diet? Here are some resources to get you started on your journey towards abundant health and energy.

FREE 5-Day Nutritarian Challenge

Join the free 5-day Nutritarian challenge, and it will change the way you think about food forever. You’ll receive a daily meal plan, plus important facts and practical tips to navigate your way through this new lifestyle. Join now…

Take the Quiz — Your Personalized Vitamin Advisor

Dr. Fuhrman’s Personalized Vitamin Advisor will create a supplement plan for you, based on your answers to a short list of health questions.

“A healthy diet greatly enhances your health and promotes longevity, but you may still require additional nutrients to maximize health and longevity, because deficiencies or insufficiencies of even one vital nutrient can undermine your health.”
— Dr. Joel Fuhrman

It will take no more than 10 minutes to complete the assessment. You can create and save separate plans for yourself and your loved ones. Take the quiz now…

Dr. Fuhrman - the nutritarian diet
About Dr. Joel Fuhrman

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing. He is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division.

Dr. Fuhrman coined the term “Nutritarian” to describe a nutrient-dense eating style, designed to prevent cancer, slow aging, and extend lifespan. For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition.

Rave Reviews For The “Eat To Live” Nutritarian Diet

“I didn’t know I was feeling bad until I started feeling great! I discovered that I can smell and taste better. I now have energy, I can jog up to 4 miles a day. Great eating standards to live by.”
— Brad Kruse, 76 pounds in 8 months

“It showed me that depression isn’t the mind crying out in pain, it’s the body crying out for nutrition!”
— Jamie Baverstock, 17 pounds in 4 weeks

“I’ve transformed from an overweight, depressed, and unhealthy vegan into a fit, happy, and half-marathon-running vegan.”
— Ellen Murray, 135 pounds in 2 years

“In many cases, diseases that are labelled ‘incurable’ are NOT necessarily, especially when you Eat to Live! Try it — You have everything to gain and poor health to lose!”
— Stacey Becker, recovered from lupus

Source: Eat to Live by Dr. Joel Furhrman

Recommended Reading

Karen Johnson - The Elated Vegan

Author Karen Johnson
Karen Johnson is a Nutritarian Coach certified with Joel Fuhrman M.D. She founded Elated Vegan in 2007 to raise awareness for farmed animals and opened the Elated Vegan Health marketplace in 2020 to help people be healthy vegans. Karen is currently studying for a Vegan Nutritionist Diploma at the Centre of Excellence.

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