Eat Right Everyone!!

From:
Eat Right America Top 10 Principles for Nutritional Excellence
Joel Fuhrman M.D.
Chief Medical Officer of ERA
www.eatrightamerica.com

Eat Right America believes it is the right of every American to understand the truth about nutrition and how it affects your health. Our nutrition-based approach has resulted in healthy, permanent weight control and prevention/reversal of many chronic health conditions like heart disease and diabetes. We invite you to join the Eat Right America movement!

1. If it wasn’t food 100 years ago, lay off it today! 100 years ago, less than 3% of people died of chronic illnesses. Today it’s over 90%. Over 50% of an average American’s diet is processed foods — manufactured products void of nutrition and vitamins. Processed foods are also laden with salt and both saturated and trans fat which promote many diet-related chronic illnesses.

2. H=N/C — America’s New Health Equation — Health is directly related to the amount of Nutrients you get for each Calorie. The more “nutrient-dense” a food, the more powerful it is. The most nutrient-dense foods are fruits and vegetables, especially dark leafy greens which are the foods most missing in modern diets. Spinach provides twice the nutrient density of Broccoli, and 10 times the nutrient density of potatoes. Strawberries are eight times more nutritious than bananas per calorie. Nutrient-dense foods contain vital nutrients, vitamin and minerals essential for preventing disease, boosting immunity, detoxifying the body and delivering permanent weight loss.

3. Nutrition IS the Prescription! Heart Disease, Type II Diabetes, Hypertension and many other conditions, are directly related to diet such as having too much fat, sodium or sugar. The body has an incredible ability to heal itself when properly nourished and when we reduce the toxic foods we eat. Patients on insulin for years have been known to become medication-free in just a matter of weeks.

4. If you want to lose weight — DON’T DIET! 95% of all weight lost on a “fad diet” is regained. These diets are focused on reducing carbohydrates, fats or protein as this is where calories come from. While they may produce short-term weight loss, the diet cannot be maintained and therefore the weight returns. The only proven strategy for permanent weight loss is to consume sufficient nutrients and fiber. This strategy will blunt your desires for non-nutritious foods, food cravings and over-eating.

5. Where's the Beef? For years, the USDA Food Pyramid has suggested we consume beef and other animal products in order to get our protein. The problem is beef is high in calories and cholesterol. The USDA suggests approximately 604 calories of beef per day. In fact, Broccoli has twice as much protein per calorie than Sirloin Steak. Think about it… cows are vegan, as are gorillas and horses. Trying to lose weight or reduce your cholesterol? Think Greens for health and for building lean muscles. For great health we need to get more protein from nutrient-rich plant sources such as greens, beans, seeds and nuts and less from animal products.

6. Popeye had it Right! An average cow produces 25 times more milk per year than just fifty years ago. Are cows getting bigger? Sure we all need calcium for strong bones, but calcium is just a small part of the story, hundreds of other micronutrients are also needed for healthy bones and vegetables intake is the best predictor of healthy bones, not dairy. Remember, spinach provides six times more calcium than milk without all of the calories (146 per cup), fats, cholesterol or hormones, but with lots of Vitamin K and other phytonutrients as well. We need to get more calcium from nutrient rich plant sources such as greens, beans, seeds and nuts and less from dairy products.

7. Watch the Olive Oil! One tablespoon of olive oil has 120 calories. One-quarter cup has 500 calories. Healthy salads are definitely a way of life for people who want to lose weight or improve health. However, many of the benefits of a salad are lost when the calorie count is increased ten-fold with oil. Flavored vinegars and nut-based dressings are definitely the way to go. Nuts and seeds, not oil have shown dramatic protection against heart disease. We need to get more of our fats from these wholesome foods and less from processed oils.

8. If health came in a bottle — we’d all be healthy! Natural, whole, plant-based foods are highly complex. It may never be possible to extract the precise symphony of nutrients found in fruits and vegetables and place it in a pill. So don’t rely on pills and supplements to get your primary nutrition.

9. Six-A-Day...Not The Way! I’m sure you have all heard it’s better to eat six small meals a day. That is absolutely incorrect. The digestive track needs rest in order to properly digest food and to burn it off. Also, detoxification is much more efficient when the body is not digesting food. Eating when hungry means eating three meals a day.

10. Let Your Body Decide! Nobody wants to hear that they have to give up all their favorite foods like pizza and ice cream. But wouldn’t it be nice if over time your body actually preferred healthy foods over damaging ones. It’s a medical fact that the body can change its taste buds in as little as fourteen days. As you consume larger and larger portions of health-promoting foods, your appetite for low-nutrient foods decreases and you gradually lose your addiction to sugar and fats. When this occurs, you have conquered eating for health!

Eat Right America encourages you to become a Nutritarian — a person who has a preference for foods that are high in life-sustaining vitamins and minerals found mainly in unprocessed, plant-based foods.

Nutritarians ...

Eat lots of high-nutrient-dense, healthy foods such as green vegetables, fruits, beans, nuts and seeds.

Eat much less animal products than conventional eaters.

Eat almost no sugar, sweeteners, white flour, refined oils and processed foods.
www.eatrightamerica.com


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The Rave Diet





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