Dr. Furhman: I summarize my core nutritional philosophy with the equation H = N/C, or Health = Nutrients/Calories. For you to be in excellent health, your diet must be rich in micronutrients (vitamins, minerals, antioxidants, and phytochemicals) and you must not overeat on calories – I call it a nutritarian diet. An eating style based on foods that are naturally rich in micronutrients and low in calories is the key to longevity and a healthy weight. The foods with the highest nutrient to calorie ratio are leafy green vegetables; a nutritarian diet is based on copious amounts of vegetables, especially green vegetables, and includes plenty of beans and fresh fruit, plus nuts and seeds daily. Because of their high micronutrient and fiber content, these foods help to blunt appetite and suppress food cravings; this eating style allows people to break out of the constant cycle of overeating that is so common because of the addictive foods that make up the standard American diet. When you make the commitment to a nutritarian lifestyle, you’ll never need to make another New Year’s resolution to eat more healthfully because this eating style changes your taste buds; you will prefer the taste of healthful foods and lose the desire for disease-causing foods. It takes months, but once you become a black belt nutritarian you’ll never have to worry about having a heart attack or a stroke and you’ll never need to make another New Year’s resolution to lose weight, because you will get in touch with your body’s true hunger signals, and desire only the amount of food that your body needs, no more. So instead of counting calories, let’s see how much nutrient-rich produce you can eat each day. Eating right sets you up with the proper biochemistry to boost your emotions and avoid depression too.
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