Books Diets

Food list – foods to eat & avoid

How Not to Die by Michael Greger

How To not Die: Uncover the Meals Scientifically Confirmed to Forestall and Reverse Illness (2015) is a whole-food, plant-based, pretty low-fat weight-reduction plan.

  • Eat unprocessed plant meals – beans/legumes, berries, different fruits, cruciferous greens, greens, different veggies, flaxseeds, nuts, turmeric, entire grains.
  • Reduce processed plant meals and unprocessed animal meals.
  • Keep away from ultra-processed plant meals and processed animal meals.

See under on this web page for an outline of the meals suggestions within the food regimen. Common tips  |  Parts/servings  |  What to eat / Inexperienced-light meals  |  Meals to attenuate / Yellow-light meals  |  Meals to keep away from / Pink-light meals. There’s much more within the e-book.

Use this web page as a cheat sheet alongside the e-book. Ship this web page to associates, household, and anybody else who you need to perceive what you’re consuming on this weight-reduction plan.

Get a replica of How To not Die for why this eating regimen is related for various well being circumstances (coronary heart illness, lung illness, mind illnesses, digestive cancers, infections, diabetes, hypertension, liver illnesses, blood cancers, kidney illness, breast most cancers, suicidal melancholy, prostate most cancers, Parkinson’s illness, physician errors); steerage on how train can enhance your well being; recommendations on the best way to incorporate all of the advisable meals (observe there are not any precise recipes within the e-book); the best way to persuade individuals to eat their veggies; train suggestions; complement suggestions; and references (which take up 1/Three of the e-book).

The reasoning behind How To not Die

Telomeres, discovered on the prime of every chromosome, have been regarded as your life “fuse”: They will begin shortening as quickly as you’re born, and once they’re gone, you’re gone. The ebook claims that Three months of whole-food, plant-based vitamin and different wholesome modifications might considerably increase telomerase exercise, the one intervention ever proven to take action. Weight reduction via calorie restriction and an much more vigorous train program failed to enhance telomere size, so it seems that the lively ingredient is the standard, not amount, of the meals eaten. Additionally, the e-book claims that a extra plant-based food regimen might assist forestall, deal with, or reverse each single considered one of our fifteen main causes of dying.

How To not Die food plan plan – what to eat and meals to keep away from

Basic tips  |  Parts/servings  |  What to eat / Inexperienced-light meals  |  Meals to attenuate / Yellow-light meals  |  Meals to keep away from / Pink-light meals

Basic tips

  • Know your personal psychology
    • In the event you are likely to have an “addictive” character, or in case you are the type of one that takes issues to extremes— as an example, you both don’t drink in any respect otherwise you drink in extra— it’s in all probability greatest so that you can attempt to stick to this system
    • You may discover it straightforward to go cold-turkey, or have a Three-step technique, beginning with dinner – (1) consider three meals you already take pleasure in which are plant based mostly, like pasta and marinara sauce that could possibly be simply tweaked to whole-grain pasta with some added veggies; (2) consider three meals you already eat that might be tailored to grow to be a green-light meal, like switching from beef chili to five-bean chili; (Three) uncover new wholesome choices, Three new whole-foods plant-based recipes to eat. Then rotate these 9 meals and add lunch and breakfast choices
  • Take away junk meals from your home
  • Notice that your style will change as you progress to a brand new weight-reduction plan
  • Eat quite a lot of totally different plant meals, to get a full vary of useful substances
  • Meals that Dr. Greger mentions a number of occasions within the ebook:
    • Broccoli, kale, legumes, berries, flaxseeds, cardamom, saffron, turmeric, inexperienced tea

Parts / servings

  • Day by day, eat:
    • Three servings of beans/legumes
    • 1 serving of berries
    • Three servings of different fruits
    • 1 serving of cruciferous greens
    • 2 servings of greens
    • 2 servings of different greens
    • 1 serving of flaxseeds
    • 1 serving of nuts
    • 1 serving of spices
    • Three servings of entire grains
    • 5 servings of drinks
    • 1 train
  • For serving sizes, see “meals to eat” part under
  • Plate proportions: ¼ grains, ¼ legumes, ½ greens, together with perhaps a aspect salad and fruit for dessert
  • When you’re nonetheless hungry, the ebook doesn’t give clear tips about what to do – it encourages you to eat limitless greens (prescription in Greens chapter), and talks about individuals dropping pounds after consuming giant quantities of legumes (Diabetes chapter) or fruit (“What About All of the Sugar in Fruit?” part within the Berries chapter), however isn’t clear about whether or not you must give attention to particular meals so as to add or simply improve all meals proportionally
  • Attempt to mix meals to satisfy these objectives, e.g. a peanut butter and banana sandwich. When sitting right down to a meal, ask your self what you possibly can add to it – e.g. greens, beans, flax seeds
  • In case you eat poorly in the future, simply attempt to eat higher the subsequent day
  • Purchase probably the most colourful meals yow will discover – purple relatively than white eggplant, the reddest of strawberries, the blackest of blackberries, probably the most scarlet tomato, the darkest inexperienced broccoli you will discover

Meals to eat in How To not Die – green-light meals – unprocessed plant meals

  • Beans/legumes
    • Advisable: Three servings per day
    • Serving measurement: ¼ cup of hummus or bean dip; ½ cup of cooked beans, cut up peas, lentils, tofu, or tempeh; 1 cup of recent peas or sprouted lentils. Observe that peanuts are listed beneath nuts as an alternative of beans, and inexperienced beans are listed beneath greens.
    • Beans, together with black beans, butter beans, cannellini beans, chickpeas, nice northern beans, kidney beans, navy beans, pinto beans, small pink beans
    • Canned beans are okay, simply get no-salt-added varieties should you can
    • Chickpeas / garbanzo beans, black-eyed peas, cut up peas (yellow or inexperienced)
    • Lentils (beluga, french, and pink varieties)
    • Soybeans; edamame, miso, tofu, tempeh
    • Sprouted beans
    • English peas / backyard peas
    • Hummus, bean paste
  • Fruits
    • Berries
      • Advisable: 1 serving per day
      • Serving measurement ½ cup recent or frozen, ¼ cup dried
      • Outlined on this ebook as small edible fruits
      • Açai berries, barberries, bilberries, blackberries, black currants, blueberries, cherries (candy or tart), cranberries, goji berries, harmony grapes, kumquats, mulberries, raspberries (black or purple), strawberries
      • Dried berries inc. raisins
    • Different fruits
      • Beneficial: Three servings per day
      • Serving measurement is a medium-sized fruit, 1 cup of cut-up fruit, or ¼ cup dried fruit
      • Apples (together with the peel), dried apricots, avocados, bananas, cantaloupe melon, clementines, dates, dried figs, grapefruit, different grapes aside from harmony grapes (ideally with seeds), honeydew melon, kiwifruit, lemons, limes, lychees, mangos, nectarines, oranges, papayas, ardour fruit, peaches, pears, pineapple, plums (particularly black plums), pluots, pomegranates, prunes, rhubarb, tangerines, watermelon
    • When you purchase dried fruit, search for no sugar added and unsulfured
    • Inform your doctor for those who eat grapefruit, as it will possibly work together with greater than half of generally prescription drugs
  • Greens
    • Eat a mix of uncooked and cooked greens. Some veggies are greatest uncooked (e.g. bell peppers); some profit from cooking (e.g. carrots, celery, and inexperienced beans); some are hardly affected (artichokes, beets, onions)
    • Greatest cooking strategies so that you don’t lose antioxidants are griddling and microwaving. Boiling and strain cooking lose probably the most antioxidants. Baking and frying are in between, however deep-frying might produce other damaging results
    • Purchase natural when you’ll be able to
    • No less than half your plate must be crammed with greens
    • Cruciferous greens
      • Really helpful: 1 serving per day
      • Serving measurement is ½ cup chopped; ¼ cup brussels or broccoli sprouts; 1 tablespoon horseradish
      • Arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale (black, inexperienced, and pink), kohlrabi, mustard greens, radishes, pink cabbage, rutabaga, turnip greens, wasabi, watercress
      • “Hack and maintain” – chop the cruciferous vegetable, wait 40 minutes, then you possibly can prepare dinner it as a lot as you need with out destroying useful compounds
      • Notice that frozen cruciferous greens are blanched, in order that they don’t include all of the useful compounds – to compensate, add some mustard powder, horseradish, or uncooked cruciferous veggies
    • Inexperienced leafy greens
      • Advisable: 2 servings per day
      • Serving measurement 1 cup uncooked, ½ cup for cooked
      • Arugula, beet greens, collard greens, kale (black, inexperienced, and pink), mesclun greens (assorted younger salad greens), mustard greens, oak leaf lettuce, sorrel, spinach, swiss chard, turnip greens
      • In case you are taking warfarin/Coumadin, speak together with your doctor earlier than you improve your greens consumption
    • Different greens
      • Advisable: 2 servings per day
      • Serving measurement ½ cup uncooked or cooked nonleafy greens, ½ cup vegetable juice, ¼ cup dried mushrooms
      • Acorn squash, artichokes, asparagus, beets, bell peppers, carrots, celery, corn, cucumber, eggplant, endive, fennel, garlic, inexperienced beans, inexperienced onion, leeks, mushrooms (button, oyster, portobello, shiitake), okra, onions, purple potatoes, peppers, pumpkin, radicchio, pink onions, scallions, sea greens (arame, dulse, nori), snap peas, squash (delicate, summer time squash, spaghetti squash), candy potatoes/yams, tomatoes, zucchini
    • Nuts and seeds
      • Flaxseeds
        • Beneficial: 1 serving per day
        • Serving measurement: 1 tablespoon
        • Golden or brown
        • Grind them properly with a blender or espresso or spice grinder, or purchase them preground or “milled” – floor flaxseed ought to final at the least four months at room temperature
      • Nuts or different seeds
        • Really helpful: 1 serving per day
        • Serving measurement: ¼ cup of nuts or seeds, or 2 tablespoons of nut or seed butters
        • Almonds, Brazil nuts (a minimum of four a month), cashews, hazelnuts/filberts, macadamia nuts, peanuts, pecans, pistachios, walnuts
        • Observe that chestnuts and coconuts don’t nutritionally rely as nuts)
        • Almond butter, peanut butter
        • Chia seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds
      • Spices and herbs:
        • Beneficial: 1 serving per day
        • Serving measurement: ¼ teaspoon a day of the spice turmeric, plus another salt-free herbs and spices you take pleasure in
        • In case you endure from gallstones, turmeric might set off ache. An excessive amount of turmeric might improve the danger of sure kidney stones
        • When pregnant, restrict ginger to 20 grams per day (about four teaspoons of freshly grated ginger)
        • Spices – e.g. allspice, amla (Indian gooseberry), cardamom, chili powder, cinnamon (Ceylon cinnamon is preferable to cassia), cloves, coriander, cumin, curry powder, fenugreek, ginger, horseradish, lemongrass, mustard powder, nutmeg, paprika, pepper, saffron, turmeric, vanilla
        • Restrict poppy seeds and nutmeg
        • Spice mixes (be sure that they’re salt-free) e.g. pumpkin pie spice, curry powder, chili powder, Chinese language five-spice powder, a savory Indian spice mix referred to as garam masala, an Ethiopian mix referred to as berbere, Italian seasoning, poultry seasoning, and a Center Japanese mix referred to as za’atar.
        • Herbs – e.g. basil, bay leaves, cilantro, dill, garlic, marjoram, mint, oregano, parsley, rosemary, sage, thyme
      • Entire grains
        • Advisable: Three servings per day
        • Serving measurement: ½ cup of scorching cereal (e.g. oatmeal, cooked grain similar to rice or quinoa, cooked pasta, corn kernels); 1 cup of ready-to-eat/chilly cereal; ½ a bagel or english muffin; Three cups of popped popcorn
        • Barley, corn / popcorn, oatmeal, brown rice, rye, entire wheat, wild rice
        • Pseudo-grains – e.g. amaranth, buckwheat, millet, quinoa, teff
        • Merchandise made with entire grains – e.g. pasta, bread
        • Intact entire grains are higher than entire grains which were processed, e.g. entire grain pasta or bread
        • For the 98% of people that don’t have wheat points, there isn’t a proof to recommend that following a gluten-free food plan has any advantages
        • Use the 5-to-One Rule for entire grain meals. When shopping for whole-grain merchandise, take a look at the Vitamin Information label on the package deal and see if the ratio of grams of carbohydrates to grams of dietary fiber is 5 or much less (e.g. 30 grams of carbohydrates and three grams of fiber, 30/Three = 10, which is greater than 5, so ought to be prevented)
      • Drinks
        • Beneficial: 5 servings per day
        • Serving measurement 1 glass / 12 ounces; have 5 glasses a day along with the water you get naturally from the meals in your food regimen
        • Water
        • Inexperienced and white teas, e.g. inexperienced tea, jasmine tea, matcha tea, white tea
        • Black tea, e.g. tea, chai tea, earl gray tea, oolong tea
        • Natural tea, e.g. chamomile tea, hibiscus tea (no more than a quart a day), lemon balm tea, peppermint tea, rooibos tea
        • Scorching chocolate (no milk)
        • Espresso – average day by day ingestion of unsweetened espresso could also be useful towards liver injury, melancholy, and Parkinson’s illness. Watch out when you have GERD or glaucoma. Nevertheless, inexperienced tea is preferable to espresso as a wholesome beverage
        • Until you could have a situation like coronary heart or kidney failure or your doctor in any other case advises you to limit your fluid consumption, the writer recommends you drink 5 glasses of faucet water a day (not bottled water, which can have chemical and microbial contamination); that water could be flavored with fruit, tea leaves, or herbs
      • Sweeteners
        • Blackstrap molasses and date sugar
        • Stevia – as much as 2 stevia-sweetened drinks a day
        • Erythritol – should you want a sweetener so as to eat a wholesome meals, e.g. cranberry juice. Don’t use it as an excuse to eat junk meals
      • Condiments and pantry
        • Mustard, dietary yeast, vinegar
        • Liquid smoke is okay, it doesn’t include a lot of the smoke most cancers compounds (in contrast to smoked fatty meals)

Meals to attenuate with How To not Die – yellow-light meals – processed plant meals, unprocessed animal meals

After the very prescriptive tips on what to eat, the rules on minimizing meals are sketchy at greatest.

Dr. Greger spends a lot of the e-book telling you ways eggs, hen, meat, fish, and dairy can hurt your well being, however doesn’t say what degree of these meals wouldn’t be dangerous. Nevertheless, the best-defined guideline within the guide for “yellow-light” meals is to attenuate processed plant meals and unprocessed animal meals.

He says within the Half 1 introduction, “On this guide, I don’t advocate for a vegetarian food regimen or a vegan weight loss plan. I advocate for an evidence-based food plan, and one of the best out there stability of science means that the extra entire plant meals we eat, the higher— each to reap their dietary advantages and to displace much less healthful choices.”

He says within the Half 2 introduction, “I keep in mind a person as soon as telling me that he might by no means “go plant based mostly” as a result of he might by no means surrender his grandma’s hen soup. Huh? Then don’t! After I requested him to say good day to his bubby for me, I advised him that having fun with her soup shouldn’t hold him from making more healthy decisions the remainder of the time.”  “ Why not scale right down to as soon as a month or reserve it for particular events?”

In “How I Outline Processed” within the Half 2 introduction, he says “The restricted position I see for yellow-light meals in a nutritious diet is to advertise the consumption of green-light meals.”

So, it seems that these meals, if you wish to eat them, must be for particular events solely or in very restricted quantities for day by day use if the one method you’d eat the green-light-foods is so as to add a number of the yellow-light meals.

  • Processed plant meals
    • Not totally clear what this implies; see “How I Outline Processed” within the Half 2 introduction for some restricted steerage
    • Examples might embrace pure caloric sweeteners, processed meat substitutes akin to veggie burgers, cocoa powder, milk substitutes comparable to almond milk
    • Unclear whether or not non-whole-grains akin to white pasta must be included right here
  • Unprocessed animal meals
    • Meat (unprocessed) – e.g. beef, pork
    • Poultry (unprocessed) – e.g. hen, turkey
    • Fish and shellfish (unprocessed) – e.g. cod, salmon, tuna, fish oil
    • Eggs
    • Milk (unprocessed or minimally processed) – e.g. milk, cheese, cream cheese, cream, yogurt
  • Salt – don’t add salt on the desk, or once you prepare dinner; keep away from processed meals
  • White potatoes
  • Olives
    • Reduce as a result of they’re salty
    • Olive oil – freshly squeezed olive juice already has much less vitamin than the entire fruit, however then olive oil producers additionally thrown away the olive wastewater, which accommodates the water-soluble vitamins. In consequence, you find yourself getting only a small fraction of the vitamin of the entire fruit by the point extra-virgin olive oil is bottled
  • Sweeteners
    • Pure caloric sweeteners reminiscent of honey, much less processed cane sugars, and maple, agave, and brown rice syrups don’t seem to have a lot to supply nutritionally
    • Sorbitol and xylitol

Meals to keep away from with How To not Die – red-light meals – ultra-processed plant meals, processed animal meals

Once more, it’s not solely clear what’s included right here – the gadgets under are taken principally from half 1 of the e-book the place the writer says to keep away from particular meals. There aren’t clear tips concerning the distinction between processed plant meals and ultra-processed plant meals.

  • Greens
    • Alfalfa sprouts – these are sometimes linked to salmonella outbreaks
  • Processed animal meals
    • Grilled / stir-fried / broiled / barbecued meats and fish
    • Cured meats – e.g. bacon, bologna, ham, scorching canine, sausage, salami
  • Fat
    • Refined olive oil and different vegetable oils e.g. corn oil
    • Trans fat – present in processed meals and naturally in meat and dairy
    • Saturated fats – discovered primarily in animal merchandise and junk meals; additionally in cocoa butter, coconut oil, and palm kernel oil
    • Dietary ldl cholesterol (much less essential to decrease LDL levels of cholesterol) – discovered solely in animal-derived meals, particularly eggs
    • Fried meals normally – fried meat meals are worse than fried plant meals however each have various levels of DNA mutations
    • For those who fry at residence, good air flow (or grilling outdoors) might scale back lung most cancers danger from poisonous risky chemical compounds with mutagenic properties
  • Processed meals
    • Sodas and sugary drinks
    • Extremely-processed plant meals, e.g. most breakfast cereals, chips, pastries
    • Salty processed meals
    • Meals containing partially hydrogenated vegetable oil / shortening
    • Meals with synthetic components
  • Sweeteners
    • Sugar
    • Synthetic sweeteners
  • Alcohol
    • One or two drinks decrease the danger of coronary heart illness for individuals dwelling unhealthy life, however not for individuals with even the naked minimal of wholesome conduct – the underlying components are higher eaten of their non-distilled type

Well being advantages claimed in How To not Die

The weight loss plan on this guide claims to scale back the dangers for: acid reflux disease / GERD, Alzheimer’s illness, anal fissure, angina, bronchial asthma, atherosclerotic plaque, Barrett’s esophagus, blood infections, mind illnesses, most cancers (mind most cancers, breast most cancers, colon most cancers, colorectal most cancers, esophageal most cancers, kidney most cancers, leukemia, liver most cancers, lung most cancers, lymphoma, myeloma, non-Hodgkin’s lymphoma (HNL), pancreatic most cancers, prostate most cancers, pores and skin most cancers), continual obstructive pulmonary illness (COPD), cirrhosis, claudication, medical melancholy, constipation, coronary coronary heart illness, depressions, diabetes, prediabetes, diabetic neuropathy, coronary heart illness, hemorrhoids, hepatitis E (HEV), hiatal hernia, hypertension, excessive blood sugar, excessive ldl cholesterol, insulin resistance, kidney illness, kidney stones, liver illness, lung most cancers, lung illnesses, nonalcoholic fatty liver illness (NAFLD), obese/weight problems, Parkinson’s illness, respiratory infections, stroke, suicidal melancholy, varicose veins

As all the time, this isn’t meant to be a alternative for skilled medical analysis or remedy for a medical situation. Seek the advice of your physician earlier than beginning a brand new food plan. This web page describes what the authors of the weight loss plan advocate – Chewfo is describing the weight loss plan solely, not endorsing it.

Get a replica of How To not Die for why this weight loss plan is related for various well being circumstances; steerage on how train can enhance your well being; recommendations on find out how to incorporate all of the advisable meals; easy methods to persuade individuals to eat their veggies; train suggestions; and complement suggestions.

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The writer’s web site is He’s on Fb at; Twitter at; Google+ at; and YouTube at

The e-book mentions a free app – it seems it’s the “Dr Greger’s Day by day Dozen” app obtainable on Google Play for Android and iTunes for iOS.

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