Nutritarian
Encyclopedia
A nutritarian is a person who has a preference for foods that are high in micronutrients.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation, which also serves as a succinct summary of the nutritarian approach to health:
Health = Nutrients/Calories
(or H= N/C for short).
In other words: the more nutrients you consume per calorie, the healthier you will be.
Nutrients in the numerator (top part of the equation) include vitamins, minerals
, and phytochemicals. Since these are found in small quantities in food, they are considered to be micronutrients. Caloric sources in the denominator include the macronutrients: fat, carbohydrate, and protein. We need to meet our caloric needs without consuming excessive calories.
A high N/C diet is also called “nutrient-dense” or “nutrient-rich.”
In the Standard American Diet (SAD), less than 5% of the total caloric intake comes from nutrient-rich foods.
Nutritarians eat a diet rich in fruits, vegetables, nuts, seeds, onions, mushrooms, beans, and berries, and particularly consume leafy greens, which are the most nutrient-dense foods. A nutritarian strives to consume at least 90% of their diet from these foods.
A nutritarian diet will lower the risk of heart disease
, cancer
, diabetes, and even such conditions as Parkinson’s and Alzheimer’s.
Nutritarians do not necessarily exclude animal products. Many nutritarians do choose to be vegan (excluding all animal products). Many vegetarians, however, are not nutritarian, if they frequently consume products containing processed grains, oils, sugars, or salt.
It takes a bit of education to become a nutritarian. One must learn the relative nutrient density of various foods. For instance, many people are surprised to learn that bok choy has more calcium per calorie than whole milk, and even than “2% fat” milk. The same is true for many other leaf greens.
The first Nutritarian Food Festival was held in August, 2011, also in Aspen. Winning recipes included Chef Miles Angelo’s Yoga Roll with swiss chard and apple sesame dressing, Chef John Little’s Freekoto Cannelloni, and Chef Randy Placeres’ Yerba Matte with veggies, berries, ginger and nuts.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation, which also serves as a succinct summary of the nutritarian approach to health:
Health = Nutrients/Calories
(or H= N/C for short).
In other words: the more nutrients you consume per calorie, the healthier you will be.
Nutrients in the numerator (top part of the equation) include vitamins, minerals
Dietary mineral
Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. Examples of mineral elements include calcium, magnesium, potassium, sodium, zinc, and iodine...
, and phytochemicals. Since these are found in small quantities in food, they are considered to be micronutrients. Caloric sources in the denominator include the macronutrients: fat, carbohydrate, and protein. We need to meet our caloric needs without consuming excessive calories.
A high N/C diet is also called “nutrient-dense” or “nutrient-rich.”
In the Standard American Diet (SAD), less than 5% of the total caloric intake comes from nutrient-rich foods.
Nutritarians eat a diet rich in fruits, vegetables, nuts, seeds, onions, mushrooms, beans, and berries, and particularly consume leafy greens, which are the most nutrient-dense foods. A nutritarian strives to consume at least 90% of their diet from these foods.
A nutritarian diet will lower the risk of heart disease
Heart disease
Heart disease, cardiac disease or cardiopathy is an umbrella term for a variety of diseases affecting the heart. , it is the leading cause of death in the United States, England, Canada and Wales, accounting for 25.4% of the total deaths in the United States.-Types:-Coronary heart disease:Coronary...
, cancer
Cancer
Cancer , known medically as a malignant neoplasm, is a large group of different diseases, all involving unregulated cell growth. In cancer, cells divide and grow uncontrollably, forming malignant tumors, and invade nearby parts of the body. The cancer may also spread to more distant parts of the...
, diabetes, and even such conditions as Parkinson’s and Alzheimer’s.
Nutritarians do not necessarily exclude animal products. Many nutritarians do choose to be vegan (excluding all animal products). Many vegetarians, however, are not nutritarian, if they frequently consume products containing processed grains, oils, sugars, or salt.
It takes a bit of education to become a nutritarian. One must learn the relative nutrient density of various foods. For instance, many people are surprised to learn that bok choy has more calcium per calorie than whole milk, and even than “2% fat” milk. The same is true for many other leaf greens.
Nutritarian Milestones
The first nutritarian restaurant opened in Aspen, Colorado in 2011.The first Nutritarian Food Festival was held in August, 2011, also in Aspen. Winning recipes included Chef Miles Angelo’s Yoga Roll with swiss chard and apple sesame dressing, Chef John Little’s Freekoto Cannelloni, and Chef Randy Placeres’ Yerba Matte with veggies, berries, ginger and nuts.