Eat to Live — Nutritarian Basics

Do you want to be guaranteed radiant health and disease prevention? Step into your new life as a Nutritarian. This is an eating plan developed by Dr Joel Fuhrman and founded on the scientifically proven principle of nutrient density:

Dr Joel Fuhrman's Nutritarian eating plan is based on the scientifically proven principle: Health equals Nutrients divided by Calories.

When you choose nutrient-dense vegan foods you are giving your body the tools it needs to heal itself.

Following this principle will not only help you achieve your ideal weight,  you will also feel great and look younger. You will wake up each morning with more energy, and you are very likely to reverse any chronic illnesses you are experiencing.

In short you will transform your life!

I highly recommend you buy at least one

of Dr Fuhrman’s books today!

Vegan Nutritarian Basics

Do you want to be radiantly healthy right away? Then you can implement the following changes immediately. Otherwise keep them in mind as you progress on your journey towards spectacular health.


  • Eat as many green and raw vegetables as you want — aim for 2 lb/900 g.
  • Eat minimum 4 fresh fruits a day.


  • Have 1 Tablespoon ground flax seeds daily.
  • Have 2 ounces/60 g healthy fats daily (nuts, seeds and/or avocado).
  • Eat at least 1 cup/250 g legumes/beans every day.
  • Limit grains and starchy vegetables to 1 cup/250 g daily if you are inactive and/or want to lose weight.

Good Habits

  • Eat only 3 meals a day with no snacks in between.
  • Don’t eat after 8pm.
  • Chew well until your food is 100% liquid before swallowing.
  • Vary your diet with different veggies, fruit, nuts and beans every day.
  • Drink at least 8 cups of water (including black herbal teas) daily.

No No’s

  • No sugar, sweeteners, flour, oil, fruit juice, salt, caffeine, animal products, processed food and white potatoes.


G-Bombs: The Superfoods

Phytochemicals are Nature’s secret weapon to deactivate free radicals, detoxify cancer-causing compounds, enable DNA repair and protect against radiation damage. Dr Fuhrman has created an acronym to help you remember the superfoods: G-BOMBS. These are the life-saving foods you need to reach for first.

G — Greens
B — Beans
O — Onions
M — Mushrooms
B — Berries
S — Seeds


Nutritarian Food Groups


Did you know there are some foods that actually help you lose weight? As long as you only eat when you are hungry then you can eat as much as you want of the following high nutrient, high fibre and low calorie vegetables. Aim to eat 2 pounds or 900 g of fresh vegetables and salads daily. Divide this into 1 pound or 450 g raw and 1 pound or 450 g lightly steamed. And divide the raw foods into 2 large vegetable salads for before lunch and dinner. Here they are listed from most nutritious to less nutritious.

Green Leafy Vegetables — kale, swiss chard, watercress, rocket, spinach, mustard greens, pak choy, collard greens, mustard greens, tatsoi, basil, parsley, coriander.

Green Vegetables —  asparagus, broccoli, artichokes, peas, celery, cucumber, green peppers, baby marrow, cabbage, green beans, carrots brussel sprouts, romaine lettuce.

Non-Green Vegetables — aubergine, mushrooms, onions, garlic, beetroot, cauliflower, bell peppers, tomatoes, leeks, raddishes, raw carrots and raw squash.


Fresh Fruit — You can eat an unlimited amount of fresh fruit, with a minimum of 4 fruit per day. Eat at least 3 fruit for breakfast, have fruit as your dessert after lunch and dinner, and add them into your salads and cooked meals: berries, plums, lemons, oranges, melons, kiwi fruit, peaches, bananas, grapes, pears, pineapple, apples, cherries, mangoes, apricots.

Dried Fruit — limit to 2 tablespoons per day.


Eat at least 250 g or quarter pound of legumes daily: chickpeas, lentils,  soybeans, split peas, borlotti, haricot, black beans, kidney beans, edamame, adzuki, butter beans etc.

Healthy Fats

Avoid all added liquid fats and oils. When you choose whole foods that contain healthy essential fatty acids in their natural form they are packaged in the correct proportions with other nutrients required for optimal digestion. Instead of using olive and sunflower oils you will now be using nuts, seeds and avocados as the basis for your salad dressings.

Nuts and Seeds — eat 60 g or 2 ounces raw nuts and seeds every day. Always eat them with a meal as they help your body absorb phytonutrients: walnuts, almonds, cashews, sunflower seeds, pumpkin seeds, sesame seeds.

Linseeds — eat an additional tablespoon of ground and soaked flax seeds daily. Tip: you can grind the whole packet and keep it in a tupperware in the freezer to save you time.

Avocados — eat avocados regularly for their healthful properties. When you are concerned about body weight then limit to 60 g or 2 ounces daily.

Starchy Vegetables and Whole Grains

Colourful vegetables like cooked squash, butternut, corn and cooked carrots are essential for good nutrition. However, if you are concerned about achieving your ideal body weight goals quickly, then they need to be limited to 1 cup daily. Included in this allowance would be other starchy vegetables as your second option like sweet potatoes (avoid white potatoes) and whole grains like quinoa, maize, wild and brown rice, millet, oats and barley.

Congratulations for taking the first step on your Elated Nutritarian Journey! The more committed you are to pamper your body with nutrient-rich foods, the more your body will reward you with spectacular health and energy.


Thank you for investing in your own health. Your decision makes a huge difference to animals, the planet and the health of society in general because you become a shining role model that other people will want to follow.

Rave Reviews For The Eat To Live Program

I didn’t know I was feeling bad until I started feeling great! I discovered that I can smell and taste better. I now have energy, I can jog up to 4 miles a day. Great eating standards to live by.
— Brad Kruse, 76 pounds in 8 months

It showed me that depression isn’t the mind crying out in pain, it’s the body crying out for nutrition!
— Jamie Baverstock, 17 pounds in 4 weeks

I’ve transformed from an overweight, depressed, and unhealthy vegan into a fit, happy, and half-marathon-running vegan.
— Ellen Murray, 135 pounds in 2 years

In many cases, diseases that are labelled ‘incurable’ are NOT necessarily, especially when you Eat to Live! Try it — You have everything to gain and poor health to lose!
— Stacey Becker, recovered from lupus

Source: Eat to Live by Dr Joel Furhrman