Nutrient Dense Food Pyramid

I’m often asked if it’s possible to eat in a way that improves health and also provides natural weight loss. Yes, and it’s simple actually; and literally hundreds of people I’ve worked with have experienced this.

Eating high nutrient foods may be a change for some, it was a big shift for me many years back, but the secret is making foods with the highest nutritional value the largest part of your meal. The high nutrient foods that give us the most vitamins and minerals and also take away cravings are vegetables, especially dark, leafy greens.

As mentioned in my last blog, I love Dr. Joel Fuhrman’s approach to healthy eating. His Visual for Healthy Eating looks like this:

Dr. Fuhrman’s Food Pyramid

How we personally eat is 50 to 60% high nutrient vegetables each day. Then 10% fruits, 10% to 20% beans and lentils, 10% nuts, seeds and avocado, and 10% whole grains and potatoes.

Dr. Fuhrman encourages you to make a Big Salad as the main part of your meal. Bill and I eat a large serving of steamed greens and vegetables for lunch each day and then a big salad with lots of veggies for dinner. We add some  bean or lentil protein and oil, in the form of whole foods, by making sauces and dressings from nuts and seeds. We enjoy fruit for breakfast and sometimes as a snack.

Notice that commercially raised meat, sweets, cheese and processed foods in this pyramid are used rarely, if at all. And what about other animal foods, many ask? Dr. Fuhrman suggests using them as flavoring in a dish in tiny amounts, and using only wild, or naturally raised and organic.

Cabbage Salad with Cashews and Sesame Seeds

Give up free oils, oil you can pour from a bottle, and instead enjoy the nut and seed dressings that have fiber. Bill and I recently made this change and we love it. My elimination is better and the flavor of the dressing on the veggies and salad is fabulous. I gave a recipe in my past blog for a great almond and sunflower seed dressing, and below is an orange, cashew and sesame seed dressing that we used last night on cabbage salad. So good.

So how can you incorporate this way of eating to achieve great health and natural weight loss? It’s really quite easy. Having worked with hundreds of people, I’ve found some simple steps to follow. Start by making one change a week and notice how it’s benefiting you. For example, let go of free oils and instead use dressings and sauces made from nuts and seeds on your veggies and salads. It’s easy to make this delicious shift and love it.

Then the following week, up your veggies to 50% of each meal, including breakfast. Try a green smoothie in the morning, steamed dark greens and cabbage with other veggies for lunch, and a yummy salad with radish, avocado, peppers, tomatoes, cucumber, carrots and raw onion for dinner. Add your beans or lentils as protein at any meal, or enjoy whole grains or a small red skin potato filled with raw sauerkraut. With these few steps you’re already most of the way there.

Then the following week, all that is left to add is the fruit — 2 to 3 fruits a day. Easy and yummy.

Give it a go and let me know what you experience. I’m always here to answer any of you questions. Just post them in the “Leave A Reply” box at the bottom of this post.

To Your Amazing Health,


Orange Cashew Dressing Ingredients

Orange, Cashew, Sesame Dressing
(Adapted from Dr. Joel Fuhrman)

2 large navel oranges, peeled and broken into large sections
1/2 cup purified water
1/2 cup raw cashews
1/4 cup brown sesame seeds
1/4 cup apple cider vinegar

Blend all ingredients until creamy. Start blending on medium for 1 to 2 minutes, then blend on high for 2 minutes. If dressing is too thick, add another 1/4 cup of water and blend again. Try this dressing on the Cabbage Salad below.


Raw Cabbage Salad

1/2 raw cabbage cut in small, fine pieces
1 cucumber, peeled and cut in half rounds
5 carrots, cut in matchsticks
1 red pepper, diced
1/2 small red onion, fine dice
1 watermelon radish, peeled and cut into pieces
1/4 cup raw cashews for garnish

Put cashews on a plate and roast in oven until golden brown. Set aside for garnish. Combine all ingredients in a bowl and toss. Mix 1 cup or more of the Orange, Cashew, Sesame Seed Dressing from recipe above into the salad. Top with roasted cashews. Enjoy.



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