What exactly is the Nutritarian diet and what’s expected?
This study follows women who are taking excellent care of their health. They maintain an optimal weight, superior health and longevity by fueling their bodies with delicious, high-nutrient foods. The most essential life skill is to learn how to take the best care of ourselves – nutritionally, physically, and emotionally – and that is what the Nutritarian diet-style is all about.
Who developed the Nutritarian diet?
This eating plan, designed by Joel Fuhrman, M.D., incorporates the latest advances in nutritional science to empower you to reach your ideal weight and prevent and reverse chronic diseases, such as heart disease, diabetes, auto-immune diseases, migraines and even early stages of many cancers.
He coined the term “Nutritarian” to describe a diet-style that is nutrient-dense and plant-rich (NDPR) and includes a portfolio of anti-cancer superfoods. The inclusion and balance of these foods supply both the right amount of macronutrients (protein, fat, and carbohydrates) and the optimal amount and a variety of micronutrients (vitamins, phytochemicals, and minerals) that unleashes the body’s incredible power to heal itself and slow the aging process, giving the body renewed vitality.
What is the Nutritarian diet based on?
Dr. Fuhrman’s approach to nutrition is based on his health equation:
Health = Nutrients per Calorie, or H=N/C
Simply stated, your long-term health is predicted by the nutrient density of your diet; specifically, the quantity of micronutrients per calorie of the foods you eat. The more micronutrient dense your overall food intake, with the inclusion of a wide variety of protective plant-derived phytochemicals, the better your health outcome and longevity potential will be.
The Nutritarian diet is centered on unrefined, whole foods, such as:
•Other colorful vegetables
•Peas. lentils and beans
•Raw nuts and seeds
•Intact whole grains
The Nutritarian diet is designed to help you reach your ideal weight as your body heals. And, as your body and palate adjust to the Nutritarian eating style, you’ll lose your cravings for unhealthy and disease-promoting foods such as sugar, salt, white flour, oil and processed foods.
Now get started and reap the benefits
Now that you are familiar with the benefits of the Nutritarian diet, it’s time to get started! It’s a good idea to view the major and minor criteria for following the Nutritarian diet.
We encourage participants in this study to incorporate the following major elements of Dr. Fuhrman’s dietary recommendations.
Limit or remove foods that can injure your health
A Nutritarian does not eat junk food and fast food. Fast food does not only refer to food like pizza, burgers, french fries, pretzels, soft drinks, and rich desserts made in an assembly-line process, with commercial ingredients. It also means any commercially-made food that has artificial ingredients, processed grains, sweeteners, salt, and oil, with minimal nutrient content. Processing foods removes and destroys the fragile micronutrients and phytochemicals needed for cellular normalcy, and adds toxins.
Nutritarians also avoid high-glycemic foods such as white rice, white pasta, and white bread as well as natural sweeteners such as maple syrup and honey. Fresh and frozen fruit and unsulfured, unsweetened dried fruit used in limited quantities are the only sweet items used.
Nutritarians rarely use oil or cook with oil. They avoid fried foods, and that includes potato chips, french fries, doughnuts, and other fried starches. They avoid margarine and butter. Creamy and buttery creams, desserts, salad dressings, and sauces can be deliciously made in a high-speed blender or food processor using nuts and seeds instead of oil. If occasionally using oil, it is used sparingly.
Nutritarians avoid red and processed meats. If they are using any animal products they should be mostly natural (not commercially raised) wild meats, fowl or seafood, in amounts used for flavoring as a condiment in a dish or recipe and not to exceed more than two ounces a day. This means that when animal products are used they don’t exceed ten percent of calories for the day, and are typically less than 5 percent of calories for the week.
Limit salt intake to under 400 mg per day in addition to the sodium found in natural foods. That should assure most people keep their total sodium intake below 1000 mg a day.
Nutritarians rarely snack between meals, and try to eat only when hungry, reducing recreational eating. They strive to finish dinner relatively early so they go at least 13 hours each night without consuming food.
Supplement conservatively and wisely
Nutritarians avoid synthetic folic acid, Vitamin A, and Vitamin E.
A nutritarian diet is rich in natural folate, Vitamin E, and carotenoids which form Vitamin A.
Avoid synthetic folic acid in supplements, processed foods, and nutritional yeast.
Recommended supplements include: at least 200 mcg of B12 a day (or 500 mg every other day), 200 mg of DHA +EPA, 100, 150-200 mcg of iodine, 5-15 mg of zinc and approximately 2000 IU of Vitamin D, or enough to maintain 25-Hydroxy Vitamin D blood levels above 30.