Eating to Live...Simplified

By Joel Fuhrman, M.D.

Choosing Foods Based On Nutrient Density Will Help Maximize Your Health And Weight Loss

If you are reading this newsletter, it is likely you already know a lot about the relationship between what you eat and your health. It is likely you are already attempting to eat differently from those around you in our society. It is also likely you are not 100 percent perfect, but you are still trying and still doing much better than most people.

You are not alone. Not only are thousands of people from around the globe now utilizing the dietary principles in Eat To Live, but millions of enlightened individuals who have never read the book have heard about the science that supports the principles it describes. Millions are trying to increase their consumption of fruits, vegetables, beans, and nuts, while at the same time reducing their intake of processed foods and animal products.

Categories Of Foods

Foods eaten today can be divided into three categories—Animal Products (AP), Processed Foods (PF), and Unprocessed Plant Foods (UPF). The key component of the lifestyle that I call Eat To Live is the reduced consumption of both AP and PF and the increased consumption of UPF.

As you know, to build superior health, your diet should be predominately UPF. But did you know that, in addition, the largest portion (by volume) of your diet should be those UPF foods that have the highest nutrient-per-calorie density? The Unrefined Plant Foods (UPF) category can be divided into six specific subcategories, and these subcategories can be ranked by their approximate nutrient-per-calorie density.

Nutrients Per Calorie

These UPF subcategories are ranked from highest to lowest in nutrient per- calorie density.

  1. Green and other Low-Starch Vegetables
  2. Beans or Legumes
  3. Fresh Fruit
  4. Nuts/Seeds/Avocado
  5. Starchy Vegetables (mostly Root Vegetables)
  6. Grains

As you can see, to achieve the highest nutritional excellence, you need to eat many more servings of green and other low-starch vegetables, beans, and fresh fruit than starchy vegetables and grains.

For maximizing nutritional diversity and disease-resistance, your daily goals should include:

  • 5 servings of fresh fruit
  • 5 servings of vegetables (both raw and cooked)
  • 1 serving of raw nuts or seeds
  • 1 serving of beans

Optimal Recommendations

My dietary recommendations are different from virtually all other diets, and it is important to understand the differences. Popular high protein diets marketed for weight loss are meat-based or chicken based. The USDA recommended diet is grain-based. The most popular vegetarian diets are also potato/ grain-based. Raw food diets are mostly fruit- and nut-based.

By contrast, Eat To Live is vegetable/ bean/fruit/nut-based, with an emphasis on a high volume of green vegetables and soups containing greens and beans. It has powerful disease-reversal properties, is satisfying, and dramatically lowers body weight and cholesterol. It is the optimal diet for those fortunate enough to be well-informed.

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