The Nutritarian diet of Dr. Furhman is an easy nutritional program, which aims at protecting the body from various diseases. This specific nutrition plan seeks to maximize the proportion of micronutrients per calorie. It helps in weight loss and also, in anti-aging.
The Nutritarian diet of Dr. Furhman includes foods that have healing properties and are rich in ingredients that protect and shield the Agency offering a wide range of micronutrients.
By avoiding foods with a low glycemic index or to reduce the consumption of animal products we do not achieve quite a balanced and healthy diet.
We must consume foods with large percentages of micronutrients per calorie, as are the green and colorful vegetables and fresh fruits.
Who is Dr. Furhman?
“Joel Fuhrman (born December 2, 1953) is an American celebrity doctor who advocates what he calls a micronutrient-rich diet.
Fuhrman has advocated eating at least one pound of raw vegetables and another pound of cooked vegetables each day.
He popularized the notion of nutrient density in what he calls the Health Equation: Health = Nutrients/Calories (abbreviated as H = N/C).
A former competitive figure skater, he suffered a serious injury which removed him from the competition. He says an alternative medicine therapy helped speed his recovery and led him to become a physician. His practice is based on his nutrition-based approach to obesity and chronic disease also referred to as a nutritarian diet or restrictive diet as well as promoting his products and books.
He has written several books promoting his dietary approaches and sells a related line of nutrition-related products. As of April 2013, his book “Eat to Live” was on the New York Times bestseller paperback Advice & Misc. list for 90 weeks.”
Nutritarian Diet the 6 basic principles
1) Eat a large amount of salad every day as your main dish: salad should include various vegetables and Greens such as lettuce, tomatoes, chopped white and red onions, chopped kale or spinach, red and green cabbage, watercress and Arugula.
For extra vegetables, you can add red and green peppers, cucumbers, carrots, small green beans, lightly sautéed mushrooms, slightly cooked steamed slices of Zucchini, raw or slightly cooked steamed beets and carrots, peas, broccoli, cauliflower, and radishes.
Add a few nuts and seeds if desired. Remember that the salad should be the main meal, not just a side dish.
- Put in your daily eating plan 3 fresh fruits.
Fresh fruits are not only nutritious and delicious; they also protect us from various diseases. Their phytochemicals have anti-cancer properties.
When consumed together with vegetables, it slows down the body’s ability to absorb glucose and fructose. That is why it is best eaten as part of a meal that is based on vegetables. Alternatively, you can add them to your salad or eat them as a dessert.
If you participate in intense physical activities, you can increase the quantity. It is good to avoid juices and dried fruit – such as dates, raisins, figs, and prunes – in large quantities because they are high in calories and can raise blood sugar levels in the body.
- Your daily diet should include a large (double) portion of slightly undercooked steamed green vegetables
For example, a bowl with asparagus, chopped Kale with mushroom sauce and onions, green beans, steamed Zucchini, artichokes, and cabbage.
Be careful not to overcook the vegetables because this will destroy their micronutrients and their phytochemical properties. Chew the vegetables well to take full advantage of their anti-cancer phytonutrients.
- Ideally, you should eat at least 30 grams of nuts and seeds every day if you are female and 45 grams if you’re male.
Nuts and seeds are the healthiest food to get the necessary fat from your meals. The fat from nuts and seeds, when eaten with vegetables, increases the body’s ability to absorb the phytochemicals. For this reason, it is good that your salad sauces contain nuts and seeds.
Try walnuts, chia seeds, linseed, sesame, because they have unique protective properties, such as lignans and Omega-3 fatty acids. Athletes can increase their daily dose from 90 to 120 grams or more. Nuts and seeds are good to be eaten raw because cooking destroys some of their beneficial properties.
If you want them to be more delicious, cook them lightly in the oven for 15 minutes but don’t let them darken too much, because this may cause the creation of the carcinogenic ingredients called acrylamide.
5. Consume mushrooms and onions every day.
Mushrooms and onions have strong anti-cancer properties. Mushrooms are better eaten cooked, so as to avoid the risk of contamination by germs or bacteria.
Moreover, some of them, like the common white, Brown, onion and Portobello mushrooms, contain a mild carcinogen called agaritine, which evaporates during cooking.
- Eat a cup of beans every day
According to Nutritarian Diet, you should eat beans every day but if you find it hard to cook beans every day, you can boil a large quantity, store it in the fridge and add a daily portion in your salad.
- The number of calories from a person who is sedentary: You can consume more or less than the suggested amounts according to your height, or how much physical activity you perform on a daily basis. An athlete, for example, may need three times the amount required by a person who works in an Office.
*before starting a diet or/and an exercise program, please consult your doctor