nutrient rich® healthy eating

In 2010 the USDA’s Nutritional Guidelines also stated, “With two thirds of Americans overweight or
living on prescription meds, the USDA calls on ALL Americans to eat a more nutrient-rich diet.” (If you
don’t remember what the difference is between a nutrient rich and a nutrient-poor food is, refer
back The Three Classes of Foods in Part I.)

The Nutrient Rich® Healthy Eating Plate is a truly healthy plate.

Your Nutrient Rich® plate, shown in the bright clear the diagram above, can include some nutrient-
poor foods (if you wish), and still be considered nutrient-rich on a total basis, provided the
following conditions are met:

 It is 90% Or More Plant-Based Nutrient Rich.

 It is based primarily on real, whole natural foods of plant origin.

 It includes raw and cooked foods, with a smaller percentage of cooked foods (but can

be completely raw or high-raw if you would like). Some foods can increase in nutritional

value when cooked conservatively, and nutrients are neither substantially lost nor

destroyed (e.g., soups).

 It can include small amounts of animal products, ideally 10 %or less (if you eat them at

all). As we’ve discussed, some people feel better eating small amounts of animal products in

the early days of making a nutrition transition, or even long-term, due to factors we’ve

covered. However, animal foods are not essential for healthy eating.

 It can include processed foods, when the nutrient value and integrity are maintained.

(Examples: smoothies, hummus and chopped salads.)

 It eliminates and/or limits refined foods to 10% or less.

This plate is also able to:

 Creatively duplicate the same level of enjoyment that people get from traditional

junk food without the harmful results of overly refined ingredients. You can actually have

your cake and eat it too, and enjoy knowing that it was made from whole foods.

 Be customized to the individual, based on genetic predisposition, blood tests, and

prior conditions, with the help of a qualified health care practitioner. The environment,

health condition, current life demands, preferences, and goals also play a big role.