Nutritarian Diet | What is it?

Welcome reader, before I start explaining what this is about I want to make clear that when I use the word diet in this article, I don’t mean a temporary diet, I mean an eating style. Ok, whitout further due let’s begin.

Nutritarian Diet?

The Nutritarian diet is an eating lifestyle created by the Dr. Joel Furhman, it started in 2003 with his top selling book Eat to Live. The term Nutritarian was coined by the same Dr. Furhman to describe his eating style or diet.

So what is it?

In a nutshell the nutritarian diet consist in eating nutrient-dense foods. A nutrient-dense food is a food that has a lot of nutrients per calories.

For example, food X have 30 calories in 100gr and have antioxidants, vitamins and minerals that help your heart and skin. Then you have food Y that has 70 calories in 100gr and has the same or fewer benefits for your body. So, X is more nutrient dense than Y.

This diet is focused on the micronutrient instead of the macronutrients like most diets. These micronutrients are found mostly in whole plants foods. Because we don’t live only of macronutrients.

Micronutrients are essential elements required by organisms in small quantities throughout life to orchestrate a range of physiological functions to maintain health.


Every macronutrient has a quality and it will depend on how many micronutrients has. It’s not the same eating one gram of protein from a processed meat than eating it from beans. Beans will have a lot more beneficial substances for our body, than what a processed meat will have.

“Eat your G-BOMBS”, that’s a famous phrase of Dr. Furhman. G-BOMBS is an acronym that stands for greens, beans, onions, mushrooms, berries and seeds. The doctor recommend eating your G-BOMBS every day as these foods are the most powerful foods to give you optimal health and fight diseases.

Knowing this, is not a surprise that one of the main statement of this diet is “make salad the main dish”, that is one of his recommendation, to eat a big salad every day. Which is also one of my habits that can save your life, I learned from him.

Another interesting characteristic of this diet is that you won’t use salt and just a little bit of oil, as the doctor says that we get enough sodium and fat from the food alone. This might be a hard point to go through for some, but you can get your palate adapted. Anyways, you can use basically any other natural season to give flavor to your foods (spices, vinegar, etc).

Something worth mentioning here is that in this diet you will eat 3 times a day without snacks, even on healthy foods, because you need to give the body time to digest and rest. This mean that you will learn to eat enough on every meal. No snacking can be difficult at the beginning but ti will get easier with time until you are used to and don’t need to snack.

Of course in this diet you get rid of refined sugars, white flour and everything highly processed.

Dr. Furhman says that eating this way unleashes the body’s ability to heal, achieve optimal weight and slow aging process.

How the daily eating will look like?

If you eat as a nutritarian your diet will look like this:

  • 30-60% of your calories from vegetables raw and cooked.
  • 10-40% of your calories from beans and legumes.
  • 10-40% from fruits.
  • 20% of whole grains and potatoes.
  • 10-40% of Seeds, nuts and avocado.
  • 10% or less of natural animal products.
  • Rarely eat processed meats and cheese.
Image from Dr Furmnan Wbesite

My Opinion

What I like about this diet is that make sense what you eat and how you eat, is not a mystery for anyone that veggies are healthy and this diet is mostly based on whole plants. 

It’s not really a complicated diet and really budget friendly, even though you will find some recipes that are not, but preparing salads, which are going to be your main dish, can be really cheap.

The difficult part of this diet is that it will need a lifestyle adjustment, not only on what you eat, but in how you relate to people, because it won’t be the same when you have a family or friends party or reunion. But I think that any change in our lives, bring side effects along.


The nutritarian diet has proven to help a lot of people to lose weight, control food cravings and even reverse some diseases.

If you find this diet interesting you can learn more with his Top Selling and introductory book “Eat to Live”. In this book Dr. Furhman explain with detail everything about this eating style and the science behind it together with a 6-week plan with recipes to help you get started and change your health.

You can visit his website for more information.

You can buy the book here if you are interesting: (click on the book image)

Author :
Hi, My Name is Guillermo and I'm a health and food enthusiast. Welcome to Health Food and Recipes, where you can take control back of your health.

16 thoughts on “Nutritarian Diet | What is it?

  1. Very interesting diet. I have never heard of it although it  is created so many years ago. I like its concept and how it works. It is very important to reduce calories and increase nutritive value. I am currently on the protein diet and I will mix it with nutritarian diet.

  2. A very revealing article! Never know about micro and macronutrients… But now I understand why people always say that a vitamin out of something processed is not the same as from the unprocessed food.

    Is this also why eating an orange is much better than squeezing it, to drink the juice, even if the pulp is added? Or is that another story?

    All in all it is like you say; it’s not complicated. It is not earth shocking knowlegde and by using a bit of common sense, you probably know most of it.

    1. Hi Jurgen!

      Yep you got the point, the most whole the food is the better. About processed foods vs a squeezed orange with pulp, usually processed foods has more than one simple process, a squeezed orange with pulp (if is home made without any added sugar) is a very small process that doesn’t affect too much the integrity of the orange.

      You got the idea, the more whole we eat our foods the better.

  3. Hello Guillermo!

    What a pleasure to read this kind of post, I always enjoy reading when it comes to the welfare of our health.I was just talking to my wife and we agreed that we wanted to start eating healthier, we have the bad habit that we want to eat many things that they are not healthy at all, we don´t eat it every day but two or once a week.

    This book you mention here has caught our attention.It has definitely been a great help to us.

    We will be reading your blog.


    1. Hi Emmanuel, thank you for passing by. My family and I have been making changes for good in our diet, we were really bad eater long ago. 

      I’m glad you like the website, I’m here to help, don’t hesitate in asking anything, I’ll help, and if I don’t know the answer I’ll send you to who has it or I’ll investigate it for you.

      And about the book, even if you are not going to follow the Nutritarian diet it will help anyone to learn a lot how food affect our bodies and how to be healthy.

  4. Unfortunately I find several spelling and grammatical mistakes in your blog post. I would also have to say that I don’t agree with some of your findings. Being a metabolic protein type this diet would not be suitable for me as I need at least 1/2 of my plate to contain proteins.

    1. Hi Derek, thanks for pointing out the spelling and grammar mistakes I’ll fix them. This post is not intended to convince people of going into this diet, is more for informative purposes, so people can make a more educated choice when deciding how to eat. 

      Also this information are not my findings, this is all from the Dr. Furhman scientific research. About the the metabolic Protein, if you have some interest you can read what the doctor says about it in these two post:

      Protein Myths and Plant Protein

      And I repeat, this post is informative, not trying to convert people to eat this way. Actually I don’t eat 100% this way, even though I learned a lot from the Dr. Furhman and made a lot of changes in my diet that has helped me a lot!

  5. After six weeks of stage one, which is basically a six week vegan diet and no alcohol, salt, or caffien, I feel great. I look great too, if I say so myself. Anybody who has any doubts should try it. Six weeks isn’t really that long, and after you start to see results, I promise you won’t look back.

    Before I started this diet, I was a meat eater who loved to fry everything. Since following Dr Fuhrman’s advice, I have lowered my cholesterol and blood pressure, WITHOUT medicine.

  6. I recall watching this program on PBS and the doctor was explaining the gbomb theory.. I remember doing it for a week but lost track in my busy schedule where I wasn’t able to prep my food and got lost in the hustle of my career. 

    I am looking to pick back up this theory and get disciplined about it! From ages 19-24 this was my diet, but somehow I fell off the nutritarian train. It’s a simple plan to follow as long as you follow the GBOMBS. How long have you been on the plan, and what type of results have you seen?

    What makes this so easy Is just upping your intake of veggies, and decrease the intake of sugars, and processed foods. I began juicing/blending consistently and enjoy the fact that I don’t need those artificial juices anymore. 

    WHat’s your favorite dish to prepare in the nutritarian diet?


    1. Hi Shannon, thanks for passing by.

      I am actually not following the full Nutritarian diet, just as you I fell off the train some time ago for some reasons. But we adapted the GBOMBS plan, we change a lot of the way we eat, I will say that we have an 60% of the Nutritarian diet in our personal diets at home.

      By following the Nutritarian diet we gain an overall health upgrade, energy, our skin, etc. plus a lot of understanding of how the body works and how food affect our health.

       About my favorites dish is a 5 ingredient salad with a balsamic almond vinaigrette that we learn from the doctor.

  7. Hi,

    I have been looking – I guess – something like this for a while. I don’t like these 10 days or 30 days or whatever long diet styles. Instead I want to make a lifestlyle how that more or less I want to follow. My problem is that I need to gain weight. Officially, I don’t have much problem but I just cannot gain any kilos. Do you think this type of diet would be good for me as well?

    What I find difficult is that even though I don’t use much salt, getting rid of it completely is quite a challenge and not to have any snack can also be hard.

    1. Hi Kisumu, Thanks for passing by.

      With this eating style you can absolutely gain weight, you just need to change the balance a little and focus on eating more of the foods that will help you with that, like beans, whole grains, oats, etc. And eating enough calories a day.

      About the salt, yes it is a bit challenging, I also consume a little added salt, and even don’t use any when possible. Also the snack thing is something that can be accomplish with some time and effort. As every change in life, if you like this eating style you can incorporated to your life one step at a time.

  8. Excellent article Guillermo, I began to read the book and truly it is amazing what you learn through it. Eating to live and opting for a nutrient-rich diet is the best decision you can make in life. Thank you for your advice and articles. I really find them very productive.

Leave a Reply

Your email address will not be published. Required fields are marked *