These are clean whole foods that, in general, lack the disease-promoting, inflammatory components - dairy, “natural” flavors, additives, high omega-6 oils, excessive sodium, and artificial ingredients - commonly found in packaged foods. Fuhrman advises that people get 90–100% of their calories from the following categories of unrefined and unprocessed plant-derived foods: greens, onions, and other vegetables berries and other fruits mushrooms nuts and seeds and legumes. Thanks to their high antioxidant content, these foods can help your body to heal, achieve optimal weight, and even slow the aging process.ĭr.
Meal planning chart full#
The term GBOMBS highlights six types of whole, plant-based foods full of peak nutritional value. The GBOMBS Formula: Nutritional Density Over Calories
Meal planning chart how to#
You’ll discover how to take these simple, plant-based foods and turn them into whole meals, or base an entire meal around one, some, or all of them. In this article, we’ll look at how to get your GBOMBS every day - at breakfast, lunch, and dinner (and even in between). After all, there are those other considerations to take into account and sometimes overcome, like cost, convenience, taste, and habit. Fuhrman’s full-length GBOMBS article here.)īut knowing that they’re really good for you won’t automatically help you incorporate GBOMBS into your diet on a regular basis. (If not, I’ll recap some of their health benefits below - for details, check out Dr. You may even have a sense of why these foods are such powerful allies in the quest to keep your body cancer-free. Fuhrman’s work or have heard of or seen them on our website. You may be familiar with GBOMBS already if you know Dr. So what are these GBOMBS? The GBOMBS acronym stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds. All GBOMBS are whole, plant-based foods high in nutritional value. Fuhrman came up with the acronym GBOMBS to help you remember the healthiest and best cancer-fighting foods you can eat. Dropping GBOMBS Image created using illustrations from /plalekĭr. Fuhrman came up with a simple acronym to help you remember what types of foods to prioritize if you want to win the Nutritarian Supermarket Sweep: GBOMBS. That’s how he formulated his Nutritarian Diet, and how he came up with the ANDI (Aggregate Nutrient Density Index) score that rates common supermarket foods based on how much nutrition they deliver per calorie.īut I don’t expect you to memorize the ANDI ranking of every SKU in your local grocery store, nor do you need to pull up an app every time you go shopping. Maximizing Nutritionįrequent Food Revolution Summit presenter (and the author of the foreword to my book, 31-Day Food Revolution), Joel Fuhrman, MD, bases his dietary philosophy on maximizing nutritional value.
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In other words, the foods that give you the most nutritional value per weight, volume, and energy (calories) are the ones that warrant your attention. If you want your best shot at living a long and healthy life, however, there’s another metric to take into account as you design your diet - nutrient density. Habit also plays a large role, as does convenience. For some people, cost per calorie is the most important factor.
![meal planning chart meal planning chart](https://justget.fit/wp-content/uploads/2017/12/IMG_20171211_193153_731-862x862.jpg)
The question is, what’s your strategy for deciding what to chew and swallow, and what to leave alone? And you have a bewildering array of options for what to put in that stomach. Instead of a cart, you have a stomach that can hold only so much food.
![meal planning chart meal planning chart](https://premeditatedleftovers.com/wp-content/uploads/2017/05/May-Healthy-Quick-and-Easy-Meal-Plan-with-31-Healthy-Dinner-Recipes.jpg)
Without even knowing it, you play your own version of Supermarket Sweep whenever you eat. They were light and small, easy to hold and maneuver, and they cost much more per weight and volume than items in the meat or deli sections. Those who won the $5,000 grand prize generally avoided the meat section entirely, and instead headed for the personal care aisle, where they grabbed dozens of cartons and bottles of beauty products. Second, they took up a lot of space in the carts, which prevented the players from adding more items. First, they were heavy and required a lot of energy to lift and toss. While the hams and turkeys were more expensive than most of the other products in the store, they had a couple of significant drawbacks. In a 2015 retrospective, Supermarket Sweep host David Ruprecht revealed the secret to winning the game. Old footage shows people racing up and down aisles, hoisting frozen turkeys and hams into their carts, and then searching the shelves for the special items that conferred bonus points and boosted their totals. The player whose checkout total was highest won the game. The game show Supermarket Sweep featured contestants frantically filling their shopping carts with the most expensive items they could find.