Health and long life are natural for humans. Most of us have strayed a long way from this natural state by eating foods that harm us and by not eating foods that protect us. By changing our eating habits we can regain that long and healthy life. The healthy diet is not one of deprivation and hunger. If you eat the right foods, you can eat as much as you want while still losing weight. The Nutrition Science Foundation is dedicated to helping you learn what foods to eat and how to find sources of these foods. Research shows that the closer we follow these guidelines, the longer we live and the healthier we are. Here are the basic rules:
General Healthy Eating Guidelines:
Tasty, nutritious breakfasts of fruits, oatmeal, etc.
Satisfying lunches and dinners based around hearty soups, colorful salads, delicious green and yellow vegetables, and easy-to-prepare main dishes in all ethnic flavors and styles, if desired - vegetable stir-fries, chilies, curries, pastas, stews, etc. based upon:
Whole grains: quinoa, millet, oats, corn, brown rice, and, if not gluten sensitive, whole wheat, rye, barley
Green, Yellow, and Starchy Vegetables: kale, chard, etc., potatoes, carrots, onions, broccoli, turnips, mushrooms
Fruits: oranges, apples, bananas, berries, peaches, mangos, melons, tomatos, peppers, cucumbers, squash
Legumes: beans, peas, lentils, unprocessed or lightly processed soy beans (tempeh, edamame, tofu, soy milk)
Dairy: cheese, milk, yogurt, ice cream, butter
Meat: beef, pork, chicken, turkey, fish
Oils: olive oil, corn oil, safflower oil, canola oil, peanut oil, margarine
Processed foods: chips, fried snacks, donuts, most canned soups, most restaurant foods, etc.
Refined carbohydrates: white bread, white rice, sugars as food. e.g., baked goods, candy, sodas, bottled fruit juices, etc.
Eat or Drink These Only Minimally, as aids to transition to Whole Foods, Plant-based Diet:
Processed plant-derived products: textured vegetable protein, veggie-burgers, soy cheeses, rice, soy or coconut-based ice creams, etc.
If you have not had a heart attack, cancer, or stroke and are not overweight, do not have high blood pressure, and do not have high blood sugar you may eat a small amount of:
High-fat plants: nuts, seeds, coconut, and avocado
To browse recipes for tasty dishes that adhere to these healthy guidelines, click here.
Cookbooks that adhere to these healthy guidelines include: