The above-mentioned cultures that consume large amounts of starch are also generally much more
active than we are today as desk dwellers. That’s why I suggest including starches as needed and
desired, but on a foundation of even more nutrient-rich leafy green vegetables, colored vegetables,
fruits, and beans/legumes, which are starchy along with incredibly nutrient rich peas, and carrots.
Overall, you can increase intake of starchy vegetables as activity levels increase and by all means do
so; otherwise, eat the more nutrient-rich foods as the foundation of your eating style.
Also, once your micronutrient needs are met you will receive much more accurate feedback from
your body on how many calories you actually need. You’ll find this remarkable.
Nonetheless, Dr. McDougall, promotes one of the healthiest approaches to eating around, and is a
great style of eating on the path to nutrient rich.
Use garlic, flavored vinegar, lemon, or some of the featured products we offer at
NutrientRich.com (such as Dr Fuhrman’s brand VegiZest and MatoZest), and spices and herbs for
seasoning instead of salt.
Whole-food dressings and sauces will be a mainstay in your new healthy eating style. With just a
food processor or blender, you have a personal nutrition center to quickly blend an orange, some
sesame seeds or cashews, a date, some soy milk, cinnamon, or countless other flavored whole food
products to make incredible dressings.
If you consume animal or dairy products, limit consumption to two servings per week, or 12
ounces or less per week. Think of animal products as condiments, not the centerpiece of the meal.
Choose organically-produced (no hormones/rBGH or antibiotics) dairy products, white-meat fowl,
fish, or eggs. Steam or poach rather than fry. Avoid processed, barbecued or cured meats.
Avoid refined and processed foods, white flour, white sugar and added salt. These may be
part of your 10% or less animal and refined foods that you eat each day.
Small amounts of oil (about 1 teaspoon daily) may be included as part of your 10% or less animal
and refined foods you eat each day.
Do all of the above, and you’ll be eating Nutrient Rich®, mastering the proficiencies, and improving
your Nutrient Rich® Score—on your way to becoming a Black Belt Healthy Eater!