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This diet was created by Dr. Joel Fuhrman based on years of medical and scientific research. In his book Eat to Live, he clearly demonstrates how we can extend life, avoid, and in many cases reverse disease by following his proven strategy.
He is a strong advocate for certified organic farming and supporting those farmers who are saving the earth through their environmental stewardship.
Here is a thumbnail sketch of his “Nutritarian”
Diet.
A modest reduction in food consumption – stop before you feel full.
Focus on the most nutrient dense foods, foods with immune boosting or anticarcinogenic properties, foods high in antioxidants, and foods that provide healthy oils and protein.
The foundation of the diet is captured in this acronym:
G - Greens - Kale, collards, chard, beet tops, spinach, arugula, etc
B - Beans - Beans, lentils, and chickpeas
O - Onions - Immune boosting and anticarcinogenic properties
M - Mushrooms - Multiple therapeutic properties
B - Berries - And other colourful fruits are powerful antioxidants
S - Seeds - And nuts as a source of protein, oils, and fibre
To this foundation, add colourful fruits and vegetables rich in phytonutrients and antioxidants, such as broccoli, carrots, and tomatoes.
He also recommends a small amount of intact whole grains and brown/wild rice.
Dr Fuhrman’s books
Eat to Live
(a New York Times Bestseller for 90 weeks) and
Eat to Live Cookbook
are great resources for more information on this diet.
*Revised February 2023
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