This is a plant based diet. Picture a pyramid that promotes optimum health with 3-6 servings of vegetables (with an emphasis on uncooked leafy greans) per day. The second tier of the pyramid features fruit and beans/legumes, of which you can eat 2-4 servings each. On the third tier are the starchy carbohydrates (such as unrefined whole grains, squash, corn, and potatoes) and wholesome fats (such as nuts, seeds, avocados, and olives)each of which you can also eat 1-2 servings per day. The fourth tier features animal products (meats, eggs, fish, and dairy) of which you should eat less than daily. At the top of the tier are what you should limit to weekly and even better, avoid these altogether: sugar, alcohol, cheese, processed foods, white flour, white rice, factory-farmed animal products, and red meat. For more tools, go to food.

(lineruds's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Others, Snacks, Sweets, etc

Not OK

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 How To Follow Nutritarian :

I recommend reading "Eat to Live", which can be found in some public libraries and be purchased from Dr. Joel Fuhrman's website at, and most bookstores for $15.99. I have it on kindle so I can read it from my phone for $9.99. The book lists extensive research, and written in a way that is logical and easy to follow. Dr. Fuhrman's website is also a great resource for information and community. Another inspiring documentary is "Forks Over Knives," featuring Dr. Colin Campbell, Dr. Caldwell Esselstyn, and references to "the China Study". If you think that you'll have difficulty eating enough fruits and vegetables at first, or you are interested in "detoxing" to lose the initial weight faster, then I recommend starting with a juice fast as a preparatory phase only, then you can return to the nutritarian lifestyle to maintain or lose more weight. You can learn more about juice fasting by going to this free website and watching "Fat Sick and Nearly Dead", a documentary that Dr. Fuhrman is also featured in.
  by member lineruds
You'd think that being a registered nurse I would know a lot about nutrition. Wrong! In nursing school we learned specialized diets for patients who suffer diabetes, heart disease, kidney disease, and digestive disorders like chrones. In highschool, I remember ...
member since: 09 Feb 12

More Nutritarian Info

Recent Recipes

FatSecret members recently rated these recipes for Nutritarian :
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Balsamic & Parmesan Roasted Cauliflower
A yummy side dish or meal.
cals: 204kcal | fat: 14.64g | carbs: 6.68g | prot: 12.24g
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lineruds's top tips

1.Eat whole food in their most natural state. Dr. Fuhrman recommends eating up to half of your fruits and vegetables cooked, the rest should be eaten raw. It is also important to read ingredients on the label, the shorter the list the better. If you can't identify something, you probably shouldn't eat it.
2."Make salad your main dish," quoted from the Eat to Live book. I recommend centering your meal around the fuits and vegetables you have, because on this diet you'll want to eating a serving of fruits and/or vegetables with every meal and snack to get adequate intake. A serving of each is a about a cup raw, or a half cup cooked. Make your hands into a bowl to get an idea of how much fruit/vegetables you should be eating at every meal, and follow the recommended servings on the nutritarian food pyramid.
3.Shop as fresh and organic as you can. Go to the farmers' markets to buy local and fresh. Most grocery stores have organic sections, and a list of pesticide ridden produce can be viewed at to know which produce you are safe to buy inorganic. Whether it's organic or not rinse, scrub, or peel, there's germs on all produce. However, don't let the expense of organics deter you from buying produce, the amount of vitamins and antioxidents you'll be consuming from this diet will clean your body of even more toxins than that you will get from eating inorganic produce.
4.Both water and sleep are necessary to lose weight. Ideally one should sleep at least 7 hours. You need about half as many ounces of water as you weigh, and there are 8 ounces in a cup of water. I carry a quart sized steel container everywhere I go and sip ice water out of it throughout the day. Just so I know I'm getting enough, I wont go to bed until I've finished the refill of that quart sized container. Needless to say, I frequent the tiolet a lot.
5.Eating out? Order a salad without cheese or croutons (they're loaded with fat), use vinegar instead of dressing, and order a side of vegetables with your entree. Once you've eaten your servings of vegetables, you won't want to eat as much of that calorie loaded entree, then you can box it up and finish it with another large salad the next day. Even McDonalds offers food a nutritarian can enjoy.
6.Be sure to eat protein after you workout for muscle repair. Some people find that they crave animal products after weight training, and then become stronger during their next session. If you find that you need animal products after strenth training, then give into those cravings, but limit it to one serving or less per day.

About / History

Dr. Joel Fuhrman, the author of "Eat to Live," used this equation, Health = Nutrients/Calories to devise a plant based eating style. Dr. Fuhrman calls the followers of the plant based diet "Nutritarians". Unlike vegetarian diets, which exclude animal products without limiting processed food and sugars, the nutritarian diet is designed to maximize the nutrients the body needs for optimum health. Dr. Fuhrman's theory is that if you fuel your body the nutrients it needs, you won't overeat. Therefore, if you follow the plan, there is no need to count calories, but I recommend counting servings at least at first if you're not going to follow the meal plan. Not only has plant based diets been documented to help people reach and stay at their goal weight, but some people have cured ailments, such as cancer, autoimmune diseases, cardiac disease, hypertension, and high cholesterol. Eat to Live was recommended by Dr. Mehmet Oz and is recognized by the medical community for being a sound diet one can live on for a lifetime. Dr. Joel Fuhrman is an American board-certified family physician who specializes in nutrition-based treatments for obesity and chronic disease. He is a member of the board of directors of the American College of Lifestyle Medicine and serves as Reserach Director of the Nutritional Research Project. Dr. Fuhrman has written five books, and a number of journal articles. He has appeared on several radio and television shows, and his book "Eat to Live" has been on the New York Times Best Seller list since June 2011. (Reference: 2/9/2012)

  Why choose "Nutritarian "?
 Promotes long term weight loss
 Promotes rapid weight loss
 Maintain your goal weight
 A healthy living alternative
 Targets body toning weight loss
 A body "detox"
 Teaches sustainable weight loss skills
 Provides an energy boost
 Improves mood and outlook
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

features in a nutshell