Eat to Live Cookbook

1. Embrace the Nutritarian Lifestyle: Focus on Nutrient Density (H=N/C).

Your health is predicted by your nutrient intake divided by your intake of calories.

Health is a formula. The core principle of the Nutritarian diet is captured by the formula H = N/C, meaning Health equals Nutrients divided by Calories. This emphasizes that the key to optimal health, disease prevention, longevity, and maintaining an ideal weight is maximizing the nutrients consumed per calorie.

Maximize nutrients, minimize calories. Nutrient-rich foods are almost always low-calorie foods, providing essential vitamins, minerals, fiber, and thousands of phytochemicals that work synergistically for well-being and immunity. Conversely, low-nutrient, high-calorie foods, often processed or animal-based, lead to nutritional deficiencies and contribute to chronic diseases.

End dieting forever. By focusing on nutrient density, you naturally consume larger quantities of satisfying, low-calorie foods, which helps modify tastes over time and reduces cravings for empty-calorie items. This approach allows you to eat until satisfied while still losing weight and improving health, ending the cycle of restrictive dieting.

2. Prioritize G-BOMBS: The Most Powerful Foods for Health.

G-BOMBS—Greens, Beans, Onions, Mushrooms, Berries, and Seeds—are the most powerful longevity-promoting, immunity-strengthening foods.

The superfood acronym. Dr. Fuhrman highlights six categories of foods as the most potent for promoting health and longevity, summarized by the acronym G-BOMBS:

• Greens (leafy vegetables)
• Beans
• Onions (and other alliums)
• Mushrooms
• Berries
• Seeds

Disease-fighting powerhouses. These foods are exceptionally rich in micronutrients, fiber, and unique phytochemicals that offer strong protection against chronic diseases like cancer, heart disease, diabetes, and dementia. Including a variety of G-BOMBS daily is a cornerstone of the Nutritarian diet.

Beyond basic nutrition. While vitamins and minerals are crucial, G-BOMBS provide a symphony of beneficial compounds, many yet unidentified, that optimize immune function and cellular repair mechanisms. Making these foods the foundation of your diet ensures you get the broadest spectrum of protective nutrients.

3. Vegetables Reign Supreme: Especially Leafy Greens and Cruciferous.

Vegetables, especially green leafy vegetables, win the nutrient density prize.

Highest nutrient concentration. Vegetables, particularly dark leafy greens, have the highest concentration of vitamins, minerals, phytochemicals, and antioxidants per calorie of any food group. They are the single most important factor in preventing chronic disease and premature death.

Eat them abundantly. Aim to consume large quantities of both raw and cooked vegetables daily. Raw vegetables, especially in salads with a healthy dressing, are effective for weight control and enhance the absorption of fat-soluble nutrients. Cooked vegetables retain many nutrients when prepared properly.

Cruciferous power. Cruciferous vegetables (like kale, broccoli, cabbage, Brussels sprouts) are uniquely powerful due to sulfur-containing compounds that convert to potent anticancer isothiocyanates when chopped, chewed, or blended. Proper preparation methods, like chopping raw before cooking, maximize these benefits.

4. Beans, Nuts, and Seeds: Essential for Fiber, Healthy Fats, and Protein.

Beans and greens are the most favorable foods for weight loss, closely linked in the scientific literature with protection against cancer, diabetes, heart disease, stroke, and dementia.

Beans are perfect foods. Beans are nutritional powerhouses, high in both soluble and insoluble fiber and resistant starch, which stabilizes blood sugar, promotes fullness, and aids weight loss. They are strongly linked to protection against numerous chronic diseases and should be a preferred high-carbohydrate food.

Healthy fats are vital. Nuts, seeds, and avocados provide essential fatty acids, antioxidants, and phytochemicals, including plant sterols that help reduce cholesterol. Unlike refined oils, these whole foods offer a spectrum of nutrients and enhance the absorption of fat-soluble compounds from vegetables.

Protein from plants. A varied diet of vegetables, beans, whole grains, nuts, and seeds easily provides sufficient protein without the saturated fat, cholesterol, and cancer-promoting hormones found in animal products. Nuts and seeds also contribute protein and beneficial omega-3 fats (especially flax, chia, hemp, and walnuts).

5. Limit or Avoid Low-Nutrient, High-Calorie Foods.

The majority of Americans ultimately die from their destructive nutritional extravagances.

Empty calories harm. Foods centered on refined grains (white flour, white rice), added sugars, processed foods, fried foods, and high-fat animal products are low in nutrients and fiber but high in calories. This dietary pattern is the primary driver of obesity, heart disease, diabetes, and many cancers.

Avoid the worst offenders. Strictly limit or eliminate foods that are completely empty of nutrients or toxic:

• Sugar and artificial sweeteners
• White flour and processed grains
• Processed and fried foods
• Full-fat dairy and trans fats
• Red and processed meats

Animal products are low-nutrient. Meat, fish, and dairy lack fiber and protective phytochemicals found in plants. They contain saturated fat, cholesterol, and compounds linked to disease. Limiting animal products to 10% or less of total calories, ideally 2 ounces or less a few times a week, is recommended.

6. Cook Smart: Preserve Nutrients and Enhance Flavor Without Salt or Oil.

Season your foods with fresh or dried herbs and spices instead of salt.

Water-sautéing over oil. Avoid using oils, including olive oil, as they are 100% fat, high in calories, and low in nutrients compared to whole foods. Use water, vegetable broth, or fruit juice for sautéing to reduce calorie density and avoid harmful cooking by-products like acrylamides formed at high heat.

Flavor without salt. Excess sodium intake is linked to high blood pressure, heart disease, and stomach cancer. Train your taste buds to enjoy natural flavors by using herbs, spices, vinegar, and citrus instead of salt. Aim for less than 1200mg of sodium daily, preferably under 1000mg.

Gentle cooking methods. Steaming and simmering (boiling) are preferred cooking methods as they occur at lower temperatures (212°F), preventing the formation of harmful compounds. While water-soluble nutrients can leach into cooking water, they are retained if the cooking liquid is consumed, as in soups and stews.

7. Plan and Prepare: Make Healthy Eating Convenient and Sustainable.

The first step to achieving dietary excellence, attaining ideal weight, and enjoying excellent health is getting rid of your food addictions.

Break food addictions. Cravings for unhealthy foods are often driven by addiction. Recognizing this and making a firm decision to choose health is crucial, but requires planning to succeed consistently.

Organization is key. Plan your weekly menu, shopping trips, and food preparation sessions. Cook in larger batches to ensure healthy leftovers are readily available for busy days. This minimizes the temptation to resort to unhealthy convenience foods.

Stock your environment. Keep your home pantry filled with nutrient-dense foods and remove unhealthy options. When leaving home, pack healthy meals and snacks to avoid being limited to poor choices. Consistent access to good food supports adherence to the Nutritarian lifestyle.

8. Understand Food Quality: Choose Ripe, Organic (When Possible), and Whole Foods.

The quality of the food is what makes the dish.

Prioritize whole foods. Focus your shopping on the produce aisle, selecting fresh, ripe fruits and vegetables. Frozen fruits and vegetables are also excellent options as they are flash-frozen at peak ripeness, preserving nutrients. Avoid canned foods, especially acidic ones, due to potential BPA exposure and nutrient loss.

Read food labels. When buying packaged foods, ignore marketing claims and read the ingredient list. Avoid products listing sugar, white flour, partially hydrogenated oils, or long chemical names among the first ingredients. Check sodium levels, aiming for less sodium than calories per serving.

Organic benefits. While eating conventional produce is better than none, choosing organic minimizes exposure to pesticides and chemicals, which are often found in higher concentrations in commercially raised animal products. Consult resources like the "Dirty Dozen" and "Clean Fifteen" lists to prioritize organic purchases.

Last updated: June 7, 2025