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