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YouTube2. Fruits
3. Beans & Legumes
4. Whole Grains & Potatoes
5. Seeds, Nuts & Avocados
6. Eggs, Oil, Fish, Wild / Naturally Raised Animal Products & Dairy (< 10% of calories)
7. Meats, Cheese, Sweets, Processed Foods (rarely)
Beginner's Guide: Beginner's Guide to the Nutritarian Diet
Dr Fuhrman's Nutritarian Pyramid. Also see infographic below.
Note that Dr Fuhrman does not advocate a plant-only lifestyle. His food pyramid allows for 10% of calories to be derived from 'Eggs, Oil, Fish, Wild or Naturally Raised Animal Products & Dairy'. How much is 10% of calories? If we consume 3 meals daily (breakfast, lunch and dinner), we have 21 meals in a week. If we make two of these meals animal products only and 19 of these meals plant-only, we would be consuming approximately 10% of our total calorie from animal products.
Dr Fuhrman is also fond of talking about G-BOMBS which is an acronym for (G)reens, (B)eans, (O)nions, (M)ushrooms, (B)erries and (S)eeds. All five food groups are health promoting! Dr Furhman recommends that we consume these daily.
This video is not about beans alone. It explains all components of G-BOMBS:
0:52 Dr. Fuhrman - beans and longevity
1:40 - cancer prevention - colourful foods
5:25 - teaching your body to digest beans
6:08 - fibrous, slow burning fuel
6:57 - resistant starch
8:50 - gut bacteria - the second meal effect
9:56 - ranking carbohydrates
11:05 - onions
12:13 - myrosinase in raw cruciferous veg
14:51 - alliinase in raw onions
16:24 - prebiotics
17:16 - mushrooms and the immune system
17:40 - angiogenesis inhibitors
20:20 - aromatase inhibitors
21:33 - antigen-binding lectins
22:15 - berries and pomegranates
23:02 - powerful anti-cancer properties
23:49 - seeds - why dont people know about this?
25:03 - early intervention and preventative treatment
Identical to the video above.
Dr Fuhrman explains many aspects of G-BOMBS in Q&A format.
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