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Nutritarian Diet

The Nutritarian Diet was created by Dr Fuhrman and is a plant-based, gluten-fee, low-salt, and low-fat diet. The focus is on anti-inflammatory, nutrient-dense foods containing phytochemicals, vitamins, and minerals to boost the immune system. Snacking is not recommended, and weight-loss is a secondary component of this approach. 


Here's a breakdown of the nutritarian diet:



  • Vegetables (30–60%): unlimited quantities of vegetables, though raw veggies would comprise at least half the total vegetable intake daily. This category excludes potatoes (see below).

  • Fruits (10–40%): eat at least 3–5 servings of fresh fruit a day.

  • Beans and other legumes (10–40%): eat at least 1/2 cup (85 grams) daily.

  • Nuts, seeds, and avocados (10–40%): eat at least 1 ounce (28 grams) per day, but no more for those aiming for weight loss or reversing a lifestyle disease.

  • Whole grains and potatoes (20% maximum): if following this diet for weight loss, limit cooked starches to 1 cup (175–225 grams) daily until the ideal BMI (body mass index) is reached.

  • Non-factory-farmed animal products (fewer than 10%): this includes meat, dairy, eggs, fish, and seafood, consuming less than 8 ounces (225 grams) per week.

  • Minimally processed foods (fewer than 10%): this category includes tofu, tempeh, and coarsely ground or sprouted whole-grain breads, cereals, and crackers.

  • Sweets, processed foods, and factory-farmed meat and dairy: eat these rarely or not at all.


Cookhouse Hero asks you to consider this: This is a nutrient-dense diet which is saving lives. Keep in mind that weight loss happens with a whole plant foods approach too, with the added benefits of snacking and contributing more to animal welfare. Dr Fuhrman is a trusted voice in the plant-based world and has solid resources for plant-curious people. He's a compelling and convincing speaker, too. 

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