---
title: "Best Food Quotes by Joel Fuhrman"
description: "168 Food quotes by Joel Fuhrman. Plus more from Joel Fuhrman and more Food sayings from other authors."
image: "https://sms4smile.com/quotes/i/558/joel-fuhrman-1525_food_the-key-to-excellent-health-and-longevit_1984392.png"
---

> [The key to excellent health and longevity is to eat a high ratio of micronutrients to macronutrients.](https://sms4smile.com/quotes/joel-fuhrman/the-key-to-excellent-health-and-longevity-is-to-eat-a-high-ratio-of/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/558/joel-fuhrman-1525_food_the-key-to-excellent-health-and-longevit_1984392.png)

> [Healthy people eating healthy food should never need to take an antibiotic.](https://sms4smile.com/quotes/joel-fuhrman/healthy-people-eating-healthy-food-should-never-need-to-take-an/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/a02/joel-fuhrman-1525_eating_healthy-people-eating-healthy-food-shoul_2856921.png)

> [Don't forget: cruciferous vegetables must be chopped, crushed, or chewed well for maximum benefit!](https://sms4smile.com/quotes/joel-fuhrman/don-t-forget-cruciferous-vegetables-must-be-chopped-crushed-or-chewed/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/94d/joel-fuhrman-1525_food_don-t-forget-cruciferous-vegetables-must_2942003.png)

> [The most important thing to remember about food labels is that you should avoid foods that have labels.](https://sms4smile.com/quotes/joel-fuhrman/the-most-important-thing-to-remember-about-food-labels-is-that-you/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/fd0/joel-fuhrman-1525_avoiding_the-most-important-thing-to-remember-abo_1401524.png)

> [“It is possible to prevent and recover completely from type 2 (adult-onset) diabetes. As”](https://sms4smile.com/quotes/joel-fuhrman/it-is-possible-to-prevent-and-recover-completely-from-type-2-adult/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/ef4/joel-fuhrman-1525_diabetes_it-is-possible-to-prevent-and-recover-co_3139993.png)

> [“Supplementation with a low dose of zinc, 10 to 15 milligrams, seems wise.”](https://sms4smile.com/quotes/joel-fuhrman/supplementation-with-a-low-dose-of-zinc-10-to-15-milligrams-seems-wise/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/296/joel-fuhrman-1525_food_supplementation-with-a-low-dose-of-zinc_1077211.png)

> [“One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.”](https://sms4smile.com/quotes/joel-fuhrman/one-or-more-servings-of-cabbage-per-week-reduces-the-occurrence-of/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/1a3/joel-fuhrman-1525_cabbage_one-or-more-servings-of-cabbage-per-week_3211714.png)

> [“the more greens you eat, the more weight you will lose.”](https://sms4smile.com/quotes/joel-fuhrman/the-more-greens-you-eat-the-more-weight-you-will-lose/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/775/joel-fuhrman-1525_food_the-more-greens-you-eat-the-more-weight_982255.png)

> [We need radical dietary improvement, and the earlier in life that change is made, the better. Just following a vegan diet or…](https://sms4smile.com/quotes/joel-fuhrman/we-need-radical-dietary-improvement-and-the-earlier-in-life-that/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/3a1/joel-fuhrman-1525_better_we-need-radical-dietary-improvement-and_233716.png)

> [“CRUCIFEROUS VEGETABLES Arugula Bok choy Broccoli Broccoli rabe Broccolini Brussels sprouts Cabbage Cauliflower Collards Horseradish Kale Kohlrabi Mustard greens Radishes Red cabbage…](https://sms4smile.com/quotes/joel-fuhrman/cruciferous-vegetables-arugula-bok-choy-broccoli-broccoli-rabe/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/951/joel-fuhrman-1525_cabbage_cruciferous-vegetables-arugula-bok-choy_2499103.png)

> [The American diet causes disease. It is composed of 25 percent animal products and 62 percent processed foods and only 5 percent…](https://sms4smile.com/quotes/joel-fuhrman/the-american-diet-causes-disease-it-is-composed-of-25-percent-animal/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/558/joel-fuhrman-1525_american_the-american-diet-causes-disease-it-is-c_2627774.jpg)

> [“A nutrient-rich menu of green vegetables, berries, beans, mushrooms, onions, seeds, and other natural foods is the key to achieving optimal weight…](https://sms4smile.com/quotes/joel-fuhrman/a-nutrient-rich-menu-of-green-vegetables-berries-beans-mushrooms/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/d43/joel-fuhrman-1525_food_a-nutrient-rich-menu-of-green-vegetables_918844.png)

> [The problem with the standard American diet, a primary cause of our current obesity epidemic, is the fact that the majority of…](https://sms4smile.com/quotes/joel-fuhrman/the-problem-with-the-standard-american-diet-a-primary-cause-of-our/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/0e5/joel-fuhrman-1525_american_the-problem-with-the-standard-american-d_752863.png)

> [Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients -…](https://sms4smile.com/quotes/joel-fuhrman/blueberries-strawberries-and-blackberries-are-true-super-foods/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/ac5/joel-fuhrman-1525_berries_blueberries-strawberries-and-blackberrie_1166526.png)

> [I have serious concerns about the potential risks of taking lots of fish oil capsules. So much fish oil can have paradoxical…](https://sms4smile.com/quotes/joel-fuhrman/i-have-serious-concerns-about-the-potential-risks-of-taking-lots-of/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/193/joel-fuhrman-1525_fish_i-have-serious-concerns-about-the-potent_1201585.png)

> [Most weight loss diets center around portion control, which is just trying to eat smaller amounts of the same addictive foods. This…](https://sms4smile.com/quotes/joel-fuhrman/most-weight-loss-diets-center-around-portion-control-which-is-just/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/d00/joel-fuhrman-1525_around_most-weight-loss-diets-center-around-por_629904.png)

> [“The body needs time between meals to finish digesting, because when digestion has ended, the body can more effectively detoxify and promote…](https://sms4smile.com/quotes/joel-fuhrman/the-body-needs-time-between-meals-to-finish-digesting-because-when/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/a18/joel-fuhrman-1525_digestion_the-body-needs-time-between-meals-to-fin_1517406.jpg)

> [“TABLE 13. VEGETABLE STEAMING TIMES VEGETABLE TIME Artichokes 18 minutes Asparagus 13 minutes Bok choy 10 minutes Broccoli 13 minutes Brussels sprouts…](https://sms4smile.com/quotes/joel-fuhrman/table-13-vegetable-steaming-times-vegetable-time-artichokes-18/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/637/joel-fuhrman-1525_food_table-13-vegetable-steaming-times-vegeta_2936448.jpg)

> [“Heat a nonstick skillet until it’s very hot, add sliced onions, and stir them constantly until they are tender and translucent or…](https://sms4smile.com/quotes/joel-fuhrman/heat-a-nonstick-skillet-until-it-s-very-hot-add-sliced-onions-and/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/c81/joel-fuhrman-1525_food_heat-a-nonstick-skillet-until-it-s-very_1346074.jpg)

> [“To toast nuts or seeds in the oven, arrange them in a single layer in a shallow baking pan in a 350…](https://sms4smile.com/quotes/joel-fuhrman/to-toast-nuts-or-seeds-in-the-oven-arrange-them-in-a-single-layer-in/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/69b/joel-fuhrman-1525_food_to-toast-nuts-or-seeds-in-the-oven-arran_578858.jpg)

> [“When many of us were children, we were taught that animal products were good for us because they were a biologically complete…](https://sms4smile.com/quotes/joel-fuhrman/when-many-of-us-were-children-we-were-taught-that-animal-products/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/683/joel-fuhrman-1525_children_when-many-of-us-were-children-we-were-ta_1675503.png)

> [“satisfy our sweet tooth with fresh, natural fruits and other plant substances that supply us not just with carbohydrates for energy but…](https://sms4smile.com/quotes/joel-fuhrman/satisfy-our-sweet-tooth-with-fresh-natural-fruits-and-other-plant/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/c29/joel-fuhrman-1525_carbohydrates_satisfy-our-sweet-tooth-with-fresh-natur_3101744.png)

> [“The only other nutrients low or borderline low with a diet without animal products are B12, zinc, iodine, and the marine fats…](https://sms4smile.com/quotes/joel-fuhrman/the-only-other-nutrients-low-or-borderline-low-with-a-diet-without/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/1fb/joel-fuhrman-1525_food_the-only-other-nutrients-low-or-borderli_181917.png)

> [Onions, along with leeks, garlic, shallots and scallions, make up the allium family of vegetables, which can have beneficial effects on the…](https://sms4smile.com/quotes/joel-fuhrman/onions-along-with-leeks-garlic-shallots-and-scallions-make-up-the/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/058/joel-fuhrman-1525_family_onions-along-with-leeks-garlic-shallots_1312396.png)

> [“All raw vegetables—Not only are vegetables naturally low in calories, but when you eat them raw, more of the calories stay bound…](https://sms4smile.com/quotes/joel-fuhrman/all-raw-vegetables-not-only-are-vegetables-naturally-low-in-calories/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/f74/joel-fuhrman-1525_food_all-raw-vegetables-not-only-are-vegetabl_2406670.png)

> [“NUTRIENT DENSITY SCORES OF THE TOP 30 SUPER FOODS To make it easy for you to achieve Super Immunity, I’ve listed my…](https://sms4smile.com/quotes/joel-fuhrman/nutrient-density-scores-of-the-top-30-super-foods-to-make-it-easy-for/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/f41/joel-fuhrman-1525_food_nutrient-density-scores-of-the-top-30-su_1976372.jpg)

> [“Dr. FUHRMAN’S NUTRIENT DENSITY SCORES Kale 100 Watercress 100 Collards 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage…](https://sms4smile.com/quotes/joel-fuhrman/dr-fuhrman-s-nutrient-density-scores-kale-100-watercress-100-collards/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/90f/joel-fuhrman-1525_food_dr-fuhrman-s-nutrient-density-scores-kal_2302731.jpg)

> [“Beans contain both insoluble and soluble fiber and are very high in resistant starch. While the benefits of fiber are well-known, resistant…](https://sms4smile.com/quotes/joel-fuhrman/beans-contain-both-insoluble-and-soluble-fiber-and-are-very-high-in/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/a4f/joel-fuhrman-1525_food_beans-contain-both-insoluble-and-soluble_2482759.png)

> [“Beans, peas, corn, wild rice, barley, steel-cut oats, oatmeal, tomatoes, squashes, berries, and fresh fruits are examples of the most favorable carbohydrates…](https://sms4smile.com/quotes/joel-fuhrman/beans-peas-corn-wild-rice-barley-steel-cut-oats-oatmeal-tomatoes/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/f0b/joel-fuhrman-1525_carbohydrates_beans-peas-corn-wild-rice-barley-steel-c_1997748.png)

> [“Try fresh parsley, basil, dill, and cilantro instead of the dried versions to add fresh, distinct flavors to your dishes (the general…](https://sms4smile.com/quotes/joel-fuhrman/try-fresh-parsley-basil-dill-and-cilantro-instead-of-the-dried/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/eda/joel-fuhrman-1525_food_try-fresh-parsley-basil-dill-and-cilantr_1246762.jpg)

> [“Nuts and seeds contain 150 to 200 calories per ounce. Eating a small amount—one ounce or less—each day, however, adds valuable nutrients…](https://sms4smile.com/quotes/joel-fuhrman/nuts-and-seeds-contain-150-to-200-calories-per-ounce-eating-a-small/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/890/joel-fuhrman-1525_food_nuts-and-seeds-contain-150-to-200-calori_941903.jpg)

> [“FOODS RICH IN ZINC Oysters, farmed, eastern, cooked, 3 medium—13 mg Alaska king crab, cooked, 1 leg—10.2 mg Beef, top sirloin, 4…](https://sms4smile.com/quotes/joel-fuhrman/foods-rich-in-zinc-oysters-farmed-eastern-cooked-3-medium-13-mg/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/37a/joel-fuhrman-1525_food_foods-rich-in-zinc-oysters-farmed-easter_365327.jpg)

> [If you want ideal health, you need to overcompensate and eat an excellent diet.](https://sms4smile.com/quotes/joel-fuhrman/if-you-want-ideal-health-you-need-to-overcompensate-and-eat-an/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/1c5/joel-fuhrman-1525_diet_if-you-want-ideal-health-you-need-to-ove_1816409.png)

> [“Americans are nutrient-deficient because they do not eat a sufficient quantity of fresh produce.”](https://sms4smile.com/quotes/joel-fuhrman/americans-are-nutrient-deficient-because-they-do-not-eat-a-sufficient/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/c91/joel-fuhrman-1525_deficient_americans-are-nutrient-deficient-because_1942193.png)

> [Your future health can be predicted by the nutrient density of your diet.](https://sms4smile.com/quotes/joel-fuhrman/your-future-health-can-be-predicted-by-the-nutrient-density-of-your/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/d23/joel-fuhrman-1525_diet_your-future-health-can-be-predicted-by-t_465562.png)

> [What you eat matters. It influences the quality of your life.](https://sms4smile.com/quotes/joel-fuhrman/what-you-eat-matters-it-influences-the-quality-of-your-life/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/ea7/joel-fuhrman-1525_eat_what-you-eat-matters-it-influences-the-q_2335534.png)

> [“Your health is dependent on the amount of nutrients in your diet. I”](https://sms4smile.com/quotes/joel-fuhrman/your-health-is-dependent-on-the-amount-of-nutrients-in-your-diet-i/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/f5b/joel-fuhrman-1525_diet_your-health-is-dependent-on-the-amount-o_138915.png)

> [You cannot escape from the biological law of cause and effect - food choices are the most significant cause of disease and…](https://sms4smile.com/quotes/joel-fuhrman/you-cannot-escape-from-the-biological-law-of-cause-and-effect-food/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/4cb/joel-fuhrman-1525_cause-and-effect_you-cannot-escape-from-the-biological-la_2717119.png)

> [“Iodine and zinc are other nutrients of concern in the vegan diet, though the majority of individuals on vegan diets are not…](https://sms4smile.com/quotes/joel-fuhrman/iodine-and-zinc-are-other-nutrients-of-concern-in-the-vegan-diet/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/6cb/joel-fuhrman-1525_food_iodine-and-zinc-are-other-nutrients-of-c_135728.png)

> [Simply restricting portions of the same disease-causing foods does not resolve the symptoms of toxic hunger.](https://sms4smile.com/quotes/joel-fuhrman/simply-restricting-portions-of-the-same-disease-causing-foods-does/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/b64/joel-fuhrman-1525_does_simply-restricting-portions-of-the-same_132223.png)

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## More by Joel Fuhrman

> [A significant number of research studies have documented that heart disease is easily and almost completely preventable through a diet rich in plant produce…](https://sms4smile.com/quotes/joel-fuhrman/a-significant-number-of-research-studies-have-documented-that-heart/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto…](https://sms4smile.com/quotes/joel-fuhrman/sunny-bean-burgers-serves-2-cup-sunflower-seeds-2-cups-cooked-kidney/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“EAT YOUR GREENS FRUIT SMOOTHIE SERVES 2 5 ounces baby spinach 1 banana 1 cup frozen blueberries ½ cup unsweetened soy, hemp, or almond…](https://sms4smile.com/quotes/joel-fuhrman/eat-your-greens-fruit-smoothie-serves-2-5-ounces-baby-spinach-1/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Simply restricting portions of the same disease-causing foods does not resolve the symptoms of toxic hunger.](https://sms4smile.com/quotes/joel-fuhrman/simply-restricting-portions-of-the-same-disease-causing-foods-does/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Micronutrient-poor foods, like pasta, sugar, and soda, don't just give you empty calories and make you fat; they also do damage to the body…](https://sms4smile.com/quotes/joel-fuhrman/micronutrient-poor-foods-like-pasta-sugar-and-soda-don-t-just-give/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Iodine and zinc are other nutrients of concern in the vegan diet, though the majority of individuals on vegan diets are not deficient; again,…](https://sms4smile.com/quotes/joel-fuhrman/iodine-and-zinc-are-other-nutrients-of-concern-in-the-vegan-diet/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Your health is dependent on the amount of nutrients in your diet. I”](https://sms4smile.com/quotes/joel-fuhrman/your-health-is-dependent-on-the-amount-of-nutrients-in-your-diet-i/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [In the future, it's going to become more and more impossible for the economy to support how expensive medical care is and the number…](https://sms4smile.com/quotes/joel-fuhrman/in-the-future-it-s-going-to-become-more-and-more-impossible-for-the/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“The most common and least expensive mushrooms—white button mushrooms—showed these strong benefits. If that’s not enough great news about mushrooms, there’s more.”](https://sms4smile.com/quotes/joel-fuhrman/the-most-common-and-least-expensive-mushrooms-white-button-mushrooms/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Food is really and truly the most effective medicine.](https://sms4smile.com/quotes/joel-fuhrman/food-is-really-and-truly-the-most-effective-medicine/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Cancer is caused by what you do for many, many years, not what you do for a few weeks or months.](https://sms4smile.com/quotes/joel-fuhrman/cancer-is-caused-by-what-you-do-for-many-many-years-not-what-you-do/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“The only other nutrients low or borderline low with a diet without animal products are B12, zinc, iodine, and the marine fats eicosapentaenoic acid…](https://sms4smile.com/quotes/joel-fuhrman/the-only-other-nutrients-low-or-borderline-low-with-a-diet-without/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup old-fashioned oats…](https://sms4smile.com/quotes/joel-fuhrman/week-1-too-busy-to-cook-a-nutritarian-menu-day-1-breakfast-oatmeal/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [We need radical dietary improvement, and the earlier in life that change is made, the better. Just following a vegan diet or eating a…](https://sms4smile.com/quotes/joel-fuhrman/we-need-radical-dietary-improvement-and-the-earlier-in-life-that/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Excess body fat alters the levels of the hormones insulin, leptin, and estrogen, and these factors are believed to be responsible for the acceleration…](https://sms4smile.com/quotes/joel-fuhrman/excess-body-fat-alters-the-levels-of-the-hormones-insulin-leptin-and/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

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                        "text": "“CRUCIFEROUS VEGETABLES Arugula Bok choy Broccoli Broccoli rabe Broccolini Brussels sprouts Cabbage Cauliflower Collards Horseradish Kale Kohlrabi Mustard greens Radishes Red cabbage Turnip greens”",
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                        "text": "Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients - they are among the best foods you can eat.",
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                        "text": "I have serious concerns about the potential risks of taking lots of fish oil capsules. So much fish oil can have paradoxical effects, reducing immune function in later life.",
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                        "text": "Most weight loss diets center around portion control, which is just trying to eat smaller amounts of the same addictive foods. This approach inevitably fails.",
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                        "text": "“TABLE 13. VEGETABLE STEAMING TIMES VEGETABLE TIME Artichokes 18 minutes Asparagus 13 minutes Bok choy 10 minutes Broccoli 13 minutes Brussels sprouts 13 minutes Cabbage 13 minutes Kale, collards, Swiss chard 10 minutes Snow peas 10 minutes String beans 13 minutes Zucchini 13 minutes”",
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                        "text": "“Heat a nonstick skillet until it’s very hot, add sliced onions, and stir them constantly until they are tender and translucent or just lightly browned. Be careful not to burn them. Add a teaspoon or two of water if desired. After the onions are cooked, add a splash of balsamic vinegar to enhance their sweetness.”",
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                        "text": "“To toast nuts or seeds in the oven, arrange them in a single layer in a shallow baking pan in a 350 ° F oven for five to ten minutes, rotating them occasionally until they are very lightly browned. Sesame seeds can be toasted on the stove in an ungreased skillet just by shaking them in a hot pan for two to three minutes.”",
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                        "text": "“When many of us were children, we were taught that animal products were good for us because they were a biologically complete protein that was essential for good health. Research in the past ten years, however, has shown conclusively that high biological protein is the most damaging feature of animal products. 16”",
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                        "@type": "Quotation",
                        "text": "“satisfy our sweet tooth with fresh, natural fruits and other plant substances that supply us not just with carbohydrates for energy but also with the full complement of indispensable substances that prevent illness.”",
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                        "text": "“The only other nutrients low or borderline low with a diet without animal products are B12, zinc, iodine, and the marine fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), all of which are easily supplemented. Of course, vitamin D, the “sunshine vitamin,” also has to be considered because deficiencies are common and can lead to serious health problems.”",
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                        "text": "Onions, along with leeks, garlic, shallots and scallions, make up the allium family of vegetables, which can have beneficial effects on the cardiovascular and immune systems, as well as possible anti-diabetic and anti-cancer effects.",
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                        "text": "“All raw vegetables—Not only are vegetables naturally low in calories, but when you eat them raw, more of the calories stay bound to the fiber and pass through your body without absorption. Even raw carrots are a weight-loss-friendly food. All green vegetables—If they are the color green, go for it. Green vegetables are not just low in caloric density, they are super high in micronutrient density too. Nonstarchy, nongreen cooked vegetables—Include tomatoes, onions, mushrooms, cauliflower, eggplant, and red peppers in your diet.”",
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                        "text": "“NUTRIENT DENSITY SCORES OF THE TOP 30 SUPER FOODS To make it easy for you to achieve Super Immunity, I’ve listed my Top 30 Super Foods below. These foods are associated with protection against cancer and promotion of a long, healthy life. Include as many of these foods in your diet as you possibly can. You are what you eat. To be your best, you must eat the best! Collard greens, mustard greens, turnip greens 100 Kale 100 Watercress 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates / pomegranate juice 30 Carrots / carrot juice 30/37 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia 25 (avg) Red grapes 24 Cherries 21 Plums 11 Beans (all varieties) 11 Walnuts 10 Pistachio nuts 9 If you are a female eating”",
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                        "text": "“Dr. FUHRMAN’S NUTRIENT DENSITY SCORES Kale 100 Watercress 100 Collards 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Asparagus 36 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates/pomegranate juice 30 Carrots/carrot juice 30 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia (avg) 25 Red grapes 24 Cherries 21 Tofu 20 Lentils 14 Cantaloupe 12 Beans (all varieties) 11 Plums 11 Walnuts 10 Iceberg lettuce 10 Pistachio nuts 9 Cucumbers 9 Green peas 7 Almonds 7 Cashews 6 Avocados 6 Apples 5 Peanut butter 5 Corn 4 Bananas 3 Oatmeal 3 Salmon 2 White potato 2 Skim milk 2 Whole-wheat bread 2 Olive oil 2 White bread 1 Chicken breast 1 Eggs 1 White pasta 1 Ground beef (85 percent lean)–4 Low-fat cheddar cheese–6 Potato chips–9 Cola–10”",
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                        "text": "“Beans contain both insoluble and soluble fiber and are very high in resistant starch. While the benefits of fiber are well-known, resistant starch is proving to be another highly desirable dietary component. Although it is technically a starch, it acts more like fiber during digestion. Typically, starches found in carbohydrate-rich foods are broken down into glucose during digestion, and the body uses that glucose as energy. Much like fiber, resistant starch “resists” digestion and passes through the small intestine without being digested. Because of this, some researchers classify resistant starch as a third type of fiber.”",
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                        "text": "“Beans, peas, corn, wild rice, barley, steel-cut oats, oatmeal, tomatoes, squashes, berries, and fresh fruits are examples of the most favorable carbohydrates sources. Beans, green peas, berries, and tomatoes are at the top of the list. Squashes, intact whole grains (such as steel-cut oats), wild rice, quinoa, wheat berries, and even sweet potatoes would be more favorable choices than white potatoes, which would be at the bottom of this list. Unacceptable Carbohydrates”",
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                        "text": "“Try fresh parsley, basil, dill, and cilantro instead of the dried versions to add fresh, distinct flavors to your dishes (the general rule of thumb is that 1 teaspoon of dried equals 1 tablespoon of fresh). The mild flavor of parsley complements many dishes. Incorporate it into your recipe or sprinkle it on top. Fresh basil is a staple of Italian cooking and shines when paired with tomatoes. Dill complements cucumbers, green beans, and other vegetable dishes. Oregano is wonderful sprinkled on salads, and cilantro adds distinctive flavor to Mexican dishes like salsa and chili as well as Asian recipes and curries. Add fresh herbs at the end of cooking for optimal flavor.”",
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                        "text": "“Nuts and seeds contain 150 to 200 calories per ounce. Eating a small amount—one ounce or less—each day, however, adds valuable nutrients and healthy unprocessed fats. Nuts and seeds are ideal in salad dressings, particularly when blended with fruits and spices or vegetable juice (tomato, celery, carrot). Always eat nuts and seeds raw because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are often cooked in hydrogenated oils, adding trans fats and sodium to your diet, so these are absolutely off the list. If”",
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                        "text": "“FOODS RICH IN ZINC Oysters, farmed, eastern, cooked, 3 medium—13 mg Alaska king crab, cooked, 1 leg—10.2 mg Beef, top sirloin, 4 oz—5.6 mg Raw, unhulled sesame seeds, 2 oz—4.4 mg Raw or roasted pumpkin seeds, 2 oz—4.2 mg Adzuki beans, cooked, 1 cup—4.1 mg Raw pine nuts, 2 oz—3.6 mg Raw cashews, 2 oz—3.2 mg Sunflower seeds, raw, 2 oz—2.8 mg Wild rice, cooked, 1 cup—2.2 mg Edamame, cooked, shelled, 1 cup—2.1 mg Black beans, kidney beans, cooked, 1 cup—1.9 mg Shiitake mushrooms, cooked, 1 cup—1.9 mg Fava beans, cooked, 1 cup—1.7 mg Broccoli, cooked, 2 cups—1.6 mg Tahini, raw, 2 tbsp—1.4 mg Kale, cooked, 2 cups—1.2 mg”",
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                        "text": "If you want ideal health, you need to overcompensate and eat an excellent diet.",
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                        "text": "“Americans are nutrient-deficient because they do not eat a sufficient quantity of fresh produce.”",
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                        "text": "Your future health can be predicted by the nutrient density of your diet.",
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                        "text": "You cannot escape from the biological law of cause and effect - food choices are the most significant cause of disease and premature death.",
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