The Nutritarian Basics

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Simply put, a Nutritarian diet is a way of eating which bases food choices on maximizing the micronutrients per calorie. A Nutritarian diet is designed with food that has powerful disease-protecting and therapeutic effects and delivers a broad array of micronutrients via a wide spectrum of food choices. The foods with the highest micronutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits. For optimal health and to combat disease, it is necessary to consume enough of these foods that deliver the highest concentration of nutrients. A Nutritarian diet is guided by nutritional quality. Remember GBOMBS – Greens, Beans, Onions, Mushrooms, Berries, Seeds/Nuts.

  1. Consume a large leafy green salad every day. Top with raw onion, tomatoes, shredded cruciferous vegetables [cabbage, broccoli, Brussels sprouts, cauliflower, etc.].
  2. Eat at least a 1/2 cup of beans or lentils each day. These could be in a soup or stew,  on top of a salad, in a stir fry, baked casserole, or in a cold bean/vegetable salad.
  3. Eat at least 3 fresh fruits a day, especially berries [blueberries, blackberries, raspberries, strawberries], pomegranate, cherries, plums, and oranges/other citrus.
  4. Eat at least 1 ounce of raw seeds and nuts daily, utilizing chia seeds, ground flax seeds, walnuts, almonds, and cashews.
  5. Consume a double-sized serving of steamed/cooked greens daily, and utilize mushrooms and onions in your dishes. These could be in a soup or stew,  stir fry, or baked casserole.

Grab your downloadable printable Daily Goals + Suggestions Checklist by clicking here.

nutritarian-checklist-daily-goals-suggestions