I have developed my own Nutritarian Food Plate to illustrate what your plate should really look like. It is comprised of nutrient-rich plant foods according to their nutrient composition and disease-protective properties. Raw and cooked vegetables, fruits, beans, nuts, seeds, and whole grains should fi ll up almost all of your plate.

Poultry, eggs, dairy, fi sh, oil, and white potatoes should comprise 10 percent or less of your plate. Cheese, sweets, red meat, processed foods, and white rice and fl our should be eaten rarely, if at all. They provide few antioxidants and phytochemicals and decrease the nutrient density of your diet. Signifi cant quantities of “high-protein” foods also drive up hormones linked to higher rates of breast, prostate, and colon cancers.

THE NUTRITARIAN FOOD PLATE

Find more tips, nutrient-rich recipes, and guides for eating your way to incredible health in Dr. Fuhrman’s Eat to Live Cookbook.