the exotic sounding name, a nutritarian is not from a faraway galaxy.
In fact, the nutritarian is just someone who has a preference for a
diet rich in high-quality nutrients. The diet is not new: Itís a
simple approach to eating healthy by eating plain foods.
Dr. Joel Fuhrman
coined the term nutritarian and developed the "Eat to Live"
diet, according to registered dietician and nutritarian Nicole
Kemeen-Fasules of Way of Life Nutrition in Milwaukee. "The diet
focuses on micro and macronutrient content and balance, with the
avoidance of things like trans fats, excessive simple sugars and
excessive sodium. Micronutrients include all our vitamins and
minerals, and macronutrients are proteins, carbohydrates and
fats," she explains.
options are high in nutrients and low in calories, which makes the
most out of every calorie you eat. "The foods with the highest
micronutrient per calorie scores are green vegetables, colorful
vegetables and fresh fruits," Kemeen-Fasules says.
"The Eat to
Live diet has been around forever, and itís great for everyone
because of the high fiber and phytochemical properties of the base of
the diet ó greens, fruits, vegetables and beans. It has really good
results for diabetics and works well for athletes, too," she
nothing earth-shattering about this way of eating, Kemeen-Fasules
says. "Itís just normal regular food, but in the nutritarian
food pyramid, vegetables are at the base," she says. A sample
lunch menu would be a large salad of mixed greens and other vegetables
with Ĺ to 1 cup of beans, Ĺ ounce of nuts and one piece of fruit.
stresses that there is no magic to being a nutritarian. "In my
practice, I donít preach any diet plan," she says. "I do,
however, encourage the maximum use of whole foods as much as a person
is willing to include in their diet."
Sugar seems to
be on most health expertsí hit lists. Studies link it to obesity,
diabetes and heart disease. While the percentages differ, most sugars
are a combination of glucose and fructose, and theyíre all
carbohydrates. "A carb is a carb is a carb," says Judy
Mayer, a registered diet technician with Outpost Natural Foods in
Milwaukee. "Your body doesnít know the difference," she
Table sugar is
the most common version, derived from sugar cane or sugar beets, then
thereís raw sugar. "Raw sugar is a product of the first stage
of the cane sugar refining process. I do like its crunchy little
granules," Mayer says.
palm sugar is very popular right now, used in many diets and recipes.
It provides the same calories and carbohydrates as regular sugar per
teaspoon, but itís lower on the glycemic index, which measures how
quickly blood sugar levels rise after eating a particular type of
food," Mayer explains. At the same time, brown palm sugars differ
in texture and taste from brown cane sugars, but are often minimally
processed and still contain trace minerals.
alternatives include stevia, honey or molasses, and agave syrup. These
are all very sweet, which means you can use less. The term
"natural" can be deceptive, however. Agave syrup is very
high in fructose, even higher than the 55 percent fructose in the much
maligned high-fructose corn syrup. So, it pays to do your homework
when searching for a sweetener.
everything else, moderation is the key to consuming sugar, according
to Mayer. "The best sugars would be the least processed Ö and
then eaten in small amounts."