completely satisfied with fewer calories and less bulk. I am open to a broader array of eating and
living strategies to get my needs met in a busy life. This flexing with the circumstances is part of
Nutrient Rich healthy eating—and you have plenty of room to exercise it.
Go to http://www.NutrientRich.com/Store to learn more. Also see Supplementation later in this section.
Also, eat as many nutrient-rich non-green vegetables as you would like (such as eggplant,
cauliflower, mushrooms, onions, carrots, peppers, and tomatoes)—seasoned, flavored, or prepared
any way you like (but without using refined and added salt, oil, and sugar), using whole-food
dressings and seasonings.
Protein-rich greens and plant foods to include in your diet include spinach, asparagus,
broccoli, bok choy, broccoli, green or red chard, kale, and mushrooms.
Try to eat a pound per day of raw vegetables and a pound per day of cooked vegetables. If you
can't eat this much, don't force yourself— the idea is to completely rethink your idea about what a
portion of vegetables looks like; make it substantial. You’ll find it’s not hard to eat this much food. A
whole tomato can be a quarter-pound or more; a pint of broccoli can be 10 ounces or more.
Quinoa is plant food related to greens such as spinach, but it looks like grain and tastes deliciously
nutty. It can be used in grain salads and in place of rice or pasta. It provides both complex
carbohydrate and quality protein.
You should eat at least four fresh fruits daily. Finish lunch or dinner with watermelon,
cantaloupe, or a box of blueberries or strawberries. I literally cut a watermelon in half and eat it
right out of the rind.
Eat beans every day. The objective is to eat at least an entire cup of beans daily. Beans reduce
cholesterol and blood sugar, and are a good protein source. They reduce cholesterol as a result of
their fiber, but also because they don’t have any in them. They are digested slowly, and contain
resistance starch, which doesn’t get digested and breaks down in the small intestine below the
stomach. This gives them a high satiety index because of the volume, while you are actually
consuming less food. Up to 50% of the calories from beans are resistant starch.
Tofu, tempeh and edamame should also be included in your diet to provide additional protein
and nutrient-dense calories. Tofu and tempeh hold flavors well; wonderful whole-foods marinades
can be made to give these chewy protein foods intense flavor.
Eat at least one to four ounces of nuts or seeds daily, or more depending on activity levels. The
scientific research consistently reports that the healthy fats in nuts and seeds offer disease
protection against heart attacks, stroke and cancer, and also help you lower cholesterol. Nuts are