In the book Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss by Joel Fuhrman, he introduces the concept of nutrient density.
“The nutrient density in your body’s tissues is proportional to the nutrient density of your diet. Micro-nutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. Dr. Fuhrman coined the term Nutritarian to define a diet style which provides a high ratio of micronutrients per calorie and a high level of micronutrient variety.”
Dr. Fuhrman devised the following simple formula:
H= N/C (Health = Nutrients/Calories)
Your health (H) is predicted by your nutrient intake (N) divided by your calorie intake (C).
This straightforward formula defines the nutrient density of your diet. It is the basis of nutritional science and nutritional healing and is a critical concept that Dr. Fuhrman uses in his dietary recommendations. Food supplies both nutrients and calories (energy). All calories come from only three elements: carbohydrates, fats, and proteins. We need these in large quantities and, along with water, are called macronutrients.
Micronutrients, on the other hand, are non-caloric food factors, such as vitamins, minerals, fibers, and phytochemicals. These non-caloric nutrients are vitally important for good health. The key to optimizing your health and achieving your ideal body weight is to eat predominantly those foods that have a relatively high proportion of nutrients (non-caloric food factors) to calories (carbohydrates, fats, and proteins).
Adequate consumption of foods high in vitamins, minerals and phytochemicals is essential for a healthy immune system and to empower your body’s detoxification and cellular repair mechanisms to protect you from cancer and other diseases.
If you need to lose weight, you will find that the more nutrient dense food you consume, the more you will be satisfied with fewer calories and the less you’ll crave low-nutrient, empty calorie foods. You will also keep the weight off as this is an eating plan for life that you will come to appreciate and love.
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Sourced from: Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss by Joel Fuhrman
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