Dr. Fuhrman's Health Equation: H = N/C

If you hear me say it once, you will probably hear me say it a hundred times:  Americans are overfed and undernourished!  This is one reason that "portion control" is not the answer to the obesity epidemic--we are virtually starving to death for proper food as it is!  No, we need not deprive ourselves of food, per se, we need only begin to eat differently!  The solution is expressed simply and elegantly in Dr. Joel Fuhrman's health equation:  H = N/C , where H = Health, N = Nutrients, and C = Calories.  

Dr. Fuhrman's Health Equation: H = N/C

In the short video, below, Dr. Fuhrman points out that it is extremely well documented in both animal and human studies that as you decrease calorie intake in a high-nutrient environment, you will extend life spans.  Moreover, it has also been shown that chronic diseases can usually be prevented and very often reversed by means of a nutrient dense diet.  As such, the odds of our experiencing good health and long life are greatly increased as we increase our consumption of micronutrients relative to our consumption calories, per se (macro-nutrients).  When people begin making nutrient density the primary motive behind their dietary choices, they will naturally gravitate toward a predominantly whole foods, plant-based diet.  And as they consume less meat, dairy, and processed foods, and minimise their consumption of  extracted oils and concentrated sweetners, the percentage of nutrient poor ("empty") calories in their diet will naturally drop.  This, in turn, will fuel their appetite for even more of the nutrient rich foods that had previously been pushed off their plate--foods including, but not limited to leafy greens (like lettuce and spinach), cruciferous vegetables (including many other species of greens, brocolli, cauliflour, brussels sprouts, etc.), beans, fruits, nuts, seeds, and many other wholesome, natural (and usually less caloric) plant-based foods.  As the equation above shows, the results of such dietary choices (on average) can only be improved health and increased longevity without worrying about "portion control!"

It should also be noted that while the nutrient density of foods is of primary importance as we begin to eat more healthfully, it it is not the only consideration--variety is also important!  For example, if we only ate green leafy vegetables-- the foods highest in nutrient density --our diet would probably be too low in fat.  By including some raw nuts, seeds, and avocados in our diet, we can replace the empty/harmful calories from vegetables oils and animal fats with these more nutrient rich fats--fats which are more nutritious by virtue of all the nutrients contained in their natural packaging; nutrients which are mostly lost when oils are extracted from plant-based foods and nutrients which are entirely missing from animal fats in the first place! Likewise, there are other fruits, vegetables, beans, nuts, and seeds that while relatively low in nutrient density (compared to leafy greens) still contain important nutrients that we don't want to miss--for example the organosulfur compounds found in garlic; the various flavonoids found in grapes, berries, and onions; or the essential fatty acids found in flax seeds and walnuts!  If all this sounds complex, please, make no mistake--eating healthfully is not complicated!   Just remember that the salad is the main dish and then, in addition, treat yourself to the large variety of other whole, plant-based foods which the Standard American Diet has pushed off the plates of most Americans. To learn more, watch the brief video, below, and check out this article on Dr. Fuhrman's web site:  Nutrient Density.