- Select health-promoting, nutrient-rich World's Healthiest Foods
- Combine them in the Healthiest Way of Eating Plan to fulfill your nutritional requirements
- Use cooking methods that retain maximum nutrition and flavor
Nutrient-Richness is the Paradigm at the Core of The Healthiest Way of Eating
Nutrient-richness is the key to the Healthiest Way of Eating. It is the measurement of how many nutrients (vitamins, minerals, antioxidants, protein, fiber, carbohydrates, omega-3 fatty acids, and phytonutrients) you will receive from your food for the least number of calories.
| Nutrient-Rich World's | = | Maximum Nutrients |
| Minimal Calories |
Why the World's Healthiest Foods Should Be Your Foods of Choice
The World's Healthiest Foods are among the most nutrient-rich foods in the world and therefore help promote optimal health by providing you with maximum nutrition and taste for the least number of calories. They ensure your body is receiving the necessary amount of nutrients it needs. Along with vitamins, minerals, protein, fiber, and omega-3 fatty acids they are concentrated in antioxidants and phytonutrients, which combat free radicals that can damage DNA and cellular structures, as well as act as powerful anti-inflammatory agents.We always recommend selecting nutrient-rich World's Healthiest Foods for our body to function optimally and inspire well-being. The Healthiest Way of Eating may help you enjoy more energy, strong bones, healthy skin, good sleep, and other aspects of optimal wellness. Alternatively, a diet that emphasizes nutrient-poor foods may lead to symptoms of nutrient deficiency: low energy, unhealthy skin, poor heart health, an inability to sleep, and reduced ability to cope with stress.
Our List of World's Healthiest Foods highlights more than 100 foods, which I have selected to be among the world's healthiest after 40 years of traveling around the globe searching for the foods associated with cultures recognized for their exceptional health and longevity.
For each food you will find a description of the food; how to select, store, prepare, and cook the food; its health benefits; and its nutritional profile. The list of World's Healthiest Foods helps you to select which of the nutrient-rich foods fit your personal tastes and nutritional needs. There may also be times when you are interested in increasing the intake of a particular nutrient. In that case click on the link to the -nutrient in which you are interested from our list of Essential Nutrients and find which of the World's Healthiest Foods is most concentrated in that particular nutrient.
And every week we feature one of the World's Healthiest Foods on the home page—a food that is currently in season, a food that is currently in season when it has the best flavor and is the least expensive.
Enjoy the World's Healthiest Foods in the Powerful Healthiest Way of Eating Plan
You will love the foods in the Healthiest Way of Eating Plan: sweet fruit, rich in antioxidants vitamins, minerals, and fiber; great tasting vegetables, rich in immune-boosting nutrients; crunchy fresh salads that are full of enzymes and alive with flavor; great omega-3-rich fish recipes; beans and legumes are rich in folate, protein, and fiber; and nuts and seeds that are great for snacks.For over 30 years I was told it would be impossible for food alone (without taking supplements) to supply enough nutrients to promote optimal health, but that's what the Healthiest Way of Eating Plan is all about. It supplies it with you with over 100% of most nutrients your body needs. Each nutrient has a specific role to play in the regeneration of the approximately 300 billion new cells created by our bodies each day! For these cells to be healthy, proper nutritional intake is a must. And because nutrients work synergistically, the Plan provides the variety of nutrient-rich foods nutrients to support the synergistic interaction of nutrients. The nutrients concentrated in the World's Healthiest Foods featured in the the Plan also provide anti-inflammatory protection for a healthier cardiovascular system and a stronger immune system as well as protection against the free radical activity that can damage cellular structures and DNA.
The Plan provides over 100% Daily Value of many important nutrients from foods. These include:
- Protein-rich foods that scientific studies have found to promote healthy skin, hair, and nails
- Vitamin K-rich foods that scientific studies have found to promote the absorption of calcium and prevent osteoporosis
- Vitamin A-rich foods that scientific studies have found to help support a healthy immune system, prevent frequent colds and flues, and promote healthy vision
- Vitamin C-rich foods that scientific studies have found to help reduce free radical damage to cells.
- Fiber-Rich Foods that scientific studies have found to help support the health of the digestive system
- Folate-rich foods that scientific studies have found to help support cardiovascular health.
The Healthiest Way of Eating Plan Promotes Synergistic Interaction of Nutrients
Nutrients do not work alone but in concert (synergistically) with other nutrients in foods. The Healthiest Way of Eating Plan works to promote beneficial nutrient interaction and allows for the synergistic reactions between nutrients essential for optimal health. The benefit of deriving nutrients from eating fresh whole foods such as those included on the list of the World's Healthiest Foods is that they provide not only an abundance of individual nutrients but also the variety necessary for their optimal function.One good example of how the synergistic interaction between nutrients in foods works is in regards to bone health. The importance of calcium is almost always featured as the nutrient necessary for maintaining strong, healthy bones. The reality is that strong bones also need vitamins D and K, magnesium, and trace minerals like boron. All of these nutrients are not concentrated in one foods but in a combination of foods. Of course, milk and yogurt supply are great sources of calcium, green leafy vegetables provide you with vitamin K, and salmon is a wonderful source of those hard-to-find omega-3 fatty acids. So, as you can see by eating a range of delicious foods you'll enjoy great taste and promote better bone health.
The Healthiest Way of Eating Plan was designed to take the guesswork of healthy eating and make it fun, easy, and enjoyable. It provides a menu for breakfast, lunch, dinner, and even snacks for 7 days. After following the Plan, you'll become a master on how to mix and match recipes so that you can enjoy delicious meals that will help you take control of your health. And you won't feel deprived or hungry because nutrients like fiber help keep you feeling satiated and satisfied.
The Healthiest Way of Eating Plan Can Help Save You Money
The Healthiest Way of Eating can save you money since it will inspire you to prepare more of your meals at home rather than buying take-out food or eating out at restaurants. By purchasing food on sale or sold at local farmers' markets you also save additional money. You can therefore purchase these powerful health-promoting foods for no more than what you are spending on food now if you eat healthy and even less if you regularly eat out. And they are much less expensive than supplements. Also when you take into consideration all of the health benefits derived from the Healthiest Way of Eating and the Plan you actually get more for your money because it provides you with health insurance that really works!In the Healthiest Way of Eating Plan you will learn how to get over 100% of most nutrients.
The Healthiest Way of Eating Includes the New Healthiest Way of Cooking
The Healthiest Way of Cooking is an integral part of the Healthiest Way of Eating. George was inspired to develop the Healthiest Way of Cooking (link to cooking) when he found that traditional cooking methods could lose up to 50-80% of the vitamins, minerals, antioxidants, and phytonutrients found in food! To George that meant that even if he was purchasing the most nutrient-rich foods available, it was possible that he was not enjoying many of their health-promoting benefits because if the foods were not cooked properly he was not enjoying the full range of their nutrient potential.The new Healthiest Way of Cooking will take you out of the dark age of traditional cooking. You will discover how great vegetables can taste and how tenderizing their fibers by cooking them al dente helps release their naturally wonderful and complex flavors.
We have long been aware that no matter how good a food is for you, no one will eat it if it doesn't taste good. That's why George placed equal importance on maximizing nutrition and taste when developing his Healthiest Way of Cooking. And because the Healthiest Way of Cooking is quick and easy, it is a perfect fit in today's busy lifestyle.
To put George's cooking methods into practice WHFoods.org website provides you with at-home cooking demonstrations, WHFoods Kitchen, and an extensive library of hundreds of recipes , many of which you will find in the Healthiest Way of Eating Plan. From breakfast to dinner, soups to salads, vegetable side dishes to vegetable entrees, you can find delicious recipes that will entice your whole family and save you time and money. Most recipes can be prepared in 5 minutes or less using 3 or fewer ingredients! Using these recipes—such as 15-Minute Salmon, dinner salad with Mediterranean Dressing, 5-Minute Broccoli, and Blueberry Parfait — you can even learn how to prepare a 4-course meal in just 15 minutes!
If you don't want to worry about what to prepare for a meal, we recommend you sign up for our free Weekly Newsletter and Daily Tips on the home page. Each day you will receive a Recipe of the Day that provides you with great ideas for breakfast, lunch, dinner, or snacks. You will also receive a Q&A about a food or nutrition topic to help you learn more about The Healthiest Way of Eating.
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