Wednesday, November 12, 2014

Nutritarian

What does it mean to be a nutritarian? 

Doctor Fuhrman coined the term. And in a nutshell it means eating and focusing on the amount of nutrients you get in a meal instead of the quantity or the amount you are eating. So no counting calories and label restrictions such as vegan/vegetarian/pescatarian and the list goes on and on.
 
What foods are the healthiest according to Doctor Fuhrman?
He created the ANDI score (Aggregate Nutrient Density Index) that demonstrates which foods are the healthiest by this definition and it shows that green leafy vegetables and deeply colored fruits & vegetables are it.
Sample Nutrient/Calorie Density Scores
Kale
1000

Sunflower Seeds
64
Collard Greens
1000

Kidney Beans
64
Mustard Greens
1000

Green Peas
63
Watercress
1000

Cherries
55
Swiss Chard
895

Pineapple
54
Bok Choy
865

Apple
53
Spinach
707

Mango
53
Arugula
604

Peanut Butter
51
Romaine
510

Corn
45
Brussels Sprouts
490

Pistachio Nuts
37
Carrots
458

Oatmeal
36
Broccoli Rabe
455

Shrimp
36
Cabbage
434

Salmon
34
Broccoli
340

Eggs
31
Cauliflower
315

Milk, 1%
31
Bell Peppers
265

Walnuts
30
Asparagus
205

Bananas
30
Mushrooms
238

Whole Wheat Bread
30
Tomato
186

Almonds
28
Strawberries
182

Avocado
28
Sweet Potato
181

Brown Rice
28
Zucchini
164

White Potato
28
Artichoke
145

Low Fat Plain Yogurt
28
Blueberries
132

Cashews
27
Iceburg Lettuce
127

Chicken Breast
24
Grapes
119

Ground Beef, 85% lean
21
Pomegranates
119

Feta Cheese
20
Cantaloupe
118

White Bread
17
Onions
109

White Pasta
16
Flax Seeds
103

French Fries
12
Orange
98

Cheddar Cheese
11
Edamame
98

Apple Juice
11
Cucumber
87

Olive Oil
10
Tofu
82

Vanilla Ice Cream
9
Sesame Seeds
74

Corn Chips
7
Lentils
72

Cola
1
Peaches
65




The equation of healthy food:
This basically means that a food with the most nutrients and the least amount of calories equals better health. So you want the staple of the diet to be those foods with high nutrient content and less calories.

Healthy food visual guide:
 
Nutrient Density in the case of this lifestyle plan is not defined by the 3 typical macro nutrients: fats, carbohydrates, and protein. Now these sources aren't bad, in fact our body needs them to carry our essential functions however we do not need to eat them so over excessively.
Micro nutrients act with so much more importance, they follow enzymes, antioxidants and other phytochemicals that help body cells to perform their intended functions properly and strengthen our immune systems.
 
These are the basic recommendations to keep in mind:
VEGETABLES (raw & cooked)
  • Eat lots with emphasis on leafy greens & cooked green vegetables
BEANS/LEGUMES
  • Eat beans every day in a variety of ways as they are a great source of protein, provide satiety (fullness) and give texture.
SALT
  • None or very little added
SUGAR
  • Replace highly processed sugars with much preferred whole or dried fruits (See Sweet Options)
OILS
  • No added oils except for that which occurs naturally in nuts, seeds and avocados. (This includes dressings)
  • If oil is absolutely necessary and can’t be obtained in the whole food form, we use small amounts of cold pressed coconut or extra virgin olive oil. (Most times it’s not necessary)
FLAX, CHIA or HEMPSEEDS
  • 1 TB per day for healthy omega 3 fatty acids (important for brain development)
GRAINS
  • Eaten in their whole form (no processed white breads & pastas)
  • We prefer oats, whole grain pasta’s, & breads, brown & wild rice, and more protein rich ancient grains such as Quinoa, which can be alternated with rice in most recipes.
DAIRY
  • None or a very small portion of daily intake. (Almond or other nut milks are a great alternative to cows milk)
ANIMAL PRODUCTS
  • Animal products such as chicken or fish are thought of as condiments but not the main dish and are used in great moderation if at all.
DESSERTS
  • Think fruit based
G-BOMBS” for super immunity
  • Dr. Fuhrman’s acronym for the most nutrient dense foods with superior health benefits:
  • Greens
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds
“SALAD IS THE MAIN DISH”

 
Nutritarian Rules:
 
Eat a large salad everyday as your main dish.
Eat at least half a cup to a whole 1 cup of beans a day. 
Eat one large double size serving of lightly steamed green vegetables a day
Eat 1 ounce of nuts and seeds per day (never eat alone, eat with vegetables)
Eat mushrooms and onions everyday
Eat three fruits a day (one serving of berries or pomegranate a day) (eat with salad)
 
 Now I don't know about you but this all seems like a lot to take in... So I have organized a "what I eat" daily plan to follow. Let it be your guide:
Raw vegetables- 1 pound daily (2 1/4 oz)- kale, collard greens, cucumbers, carrots, tomatoes, red bell peppers
Recipe- 1 cup spinach + 1 cup kale + 1 medium tomato= http://pollynoble.com/2013/12/kale-        and-spinach-soup-recipe/  
            (make a soup), or, http://allrecipes.com/recipe/delicious-herbed-spinach-and-kale-balls/  (make spinach kale herb balls)
             1/2 cucumber, 2 large carrots= juice it! Drink it up
             1 red bell pepper= chop and eat raw!
Steamed or cooked vegetables- 1 pound daily- broccoli, asparagus, zucchini, cauliflower, onions, mushrooms, eggplant
Recipe- Broccoli (1 cup) + cauliflower (1 cup) + 1/2 onion (1/4 a cup) + 1 mushroom (1 cup) + eggplant   (1/2) +  half zucchini (1/2) = make pasta primavera
            http://www.thisrawsomeveganlife.com/2012_07_01_archive.html#.VGOBnMlNeKw
            http://www.simplyrecipes.com/recipes/moms_pasta_primavera/        
            with gluten free noodles, cook vegetables in oven and add   http://www.healwithfood.org/chart/vegetable-oven-roasting-times.php
            or even a curry soup! http://brownandcoconut.com/2013/03/22/coconut-curry-noodle-soup/
Beans- 1 cup daily- soy beans (edame), red kidney beans, black beans
Recipe- Add edame (soybeans) into the pasta primavera
Fresh fruit- 4 types daily- blueberries, clementines, cantaloupe
Recipe- Chop a cantaloupe in half and scoop out the seeds, fill the center with 1 cup of blueberries, and 2 tangerines        
Whole grains/ Cooked starchy vegetables- only 1 cup daily- sweet potatoes
 Recipe- You could make sweet potato pumpkin pancakes or just pop it in the oven and serve  
    
Raw nuts and seeds- only 1 ounce daily- raw unroasted/unsalted almonds, walnuts, chia seeds, flaxseeds
Recipe- Eat these with vegetables http://deliciouslyella.com/recipe/the-ultimate-energy-bites-vegan-  gluten-free-dairy-free/
Avocado: only 2 ounces daily
Recipe- Throw inside a soup or on the top of a mushroom 

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