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Eat to Live Food List

author image Sarah Whitman
Sarah Whitman's work has been featured in newspapers, magazines, websites and informational booklets. She is currently pursuing a master's degree in nutrition, and her projects feature nutrition and cooking, whole foods, supplements and organics. She also specializes in companion animal health, encouraging the use of whole foods, supplements and other holistic approaches to pet care.
Eat to Live Food List
Eat to Live includes a variety of food. Photo Credit: Paulus Rusyanto/iStock/Getty Images

The Eat to Live food list contains all-vegetarian ingredients with a wide variety of vitamins and minerals. The idea is that including such a broad range of nutrients will give your body what it needs. In contrast, eating based on calories doesn't necessarily provide enough nutrients to stay healthy.

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Eat to Live Philosophy

Food with the most nutrients support health.
Food with the most nutrients support health. Photo Credit: George Doyle/Stockbyte/Getty Images

"Eat to Live" is a book and philosophy from Dr. Joel Fuhrman, who focuses on addressing disease through nutrition. The Eat to Live concept revolves around a "health = nutrients/calories" system. This basically means eating food with a lot of nutrients -- not necessarily a lot of calories -- will make you feel satisfied and full and will lead to good health. Foods with a lot of nutrients are, by nature, nutritious and therefore help support health.

Vegetables Form the Base

Vegetables are favored.
Vegetables are favored. Photo Credit: Digital Vision./Photodisc/Getty Images

Not surprisingly, the first food group on the list is vegetables, many in unlimited amounts. Raw vegetables are especially favored; a good way to do this is to serve salad as your main meal. Other vegetables to feast upon include cooked green and otherwise colorful vegetables like broccoli, carrots, mushrooms, peppers, tomatoes, red cabbage and more. Starchy vegetables like potatoes, yams and corn are allowed, but not in unlimited quantities; the plan advises about a cup per day.

Surround Veggies With Fruits, Beans, Nuts and Seeds

Eat fresh fruits.
Eat fresh fruits. Photo Credit: John Foxx/Stockbyte/Getty Images

Alongside veggies, the Eat to Live food list includes other healthy staples, including fruits, beans, nuts, seeds and tofu. Try sprinkling seeds onto your salad, or make a fresh nut-based dressing. Beans and tofu offer additional fiber and protein. Aim for about a cup a day; try a black bean salad with freshly chopped tomatoes and scallions for lunch. Include about four servings of fruit per day, along with about an ounce of raw nuts.

Foods to Avoid

Avoid white rice as a refined carbohydrate.
Avoid white rice as a refined carbohydrate. Photo Credit: Yelena Yemchuk/iStock/Getty Images

Just as there are foods to include, the Eat to Live plan also outlines some foods to avoid. These include all refined carbohydrates. While beans, vegetables, fruits and the other desired foods offer healthier complex carbs, refined carbs don't provide as much nutrition, as they have been altered from their natural state. Refined carbs include white bread, pasta, white rice, fruit juice, dried fruits and sugar. Eat to Live also discourages eating meats and excess fat.

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