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6 Simple “Rules” of Eating for the Fittest and Healthiest You

6 Simple “Rules” of Eating for the Fittest and Healthiest You

Most of us have read a few books on dieting/nutrition/healthy lifestyles. Most of us heard of and tried many many ways of eating. Some worked. Some didn’t. Presumably, if you are still looking for the “perfect” way to eat, you probably haven’t found anything that works for you personally.

However, there is no “one-size-fits-all” diet out there, nor is there “one-size-fits-always.” We need to eat different foods at different times throughout our lifespan. We need to eat different foods depending on times of the year, environment, climate, work we do, and our current lifestyle.

The End of Dieting Joel Fuhrman MD

I read “The End of Dieting,” a book written by Joel Fuhrman, M. D., and he proposes that there are a few “rules” that the majority of the healthiest people follow almost all the time. They are not diet rules, they are just things that make us healthy; that have always kept us healthier and fitter.

We humans are animals too. We are a bit smarter than other animals, but we still have physical body that needs certain nutrients to thrive. Joel Fuhrman nailed most of them.

Eat a large salad every day as your main dish.

leafy greens

Our bodies need lots of vitamins and minerals. You get them from eating lots of greens (not only lettuce), vegetables, some fruits, nuts and seeds, and some healthy dressing. The bigger your salad, the better!

Treat salad as your main course, not a side dish. In fact, if you treated your current main as a side dish at the same time, it would likely produce a big change in your health and fitness.


Eat at least a half cup, but preferably closer to 1 cup, of beans a day.

Beans are packed with vitamins, minerals, antioxidants, protein, and slow-digested carbs that will keep your energy up for a while. It might seem like beans have lots of carbs, but those carbs are comprised of a resistant starch. That’s basically a carbohydrate that leaves our digestive system mostly undigested, helping to move things along while slowing down the absorption of other carbs.

Having troubles digesting beans? (Gas problems, anyone?) Soak your beans overnight before cooking and make sure you cook them long enough. Look up the cooking time for different beans. Plus, you can always use some enzymes to help your stomach a bit.  Beans are among the healthiest foods out there, and they promote longevity.

Eat one large (double-size) serving of lightly steamed green vegetables a day.

fresh chopped vegetables

Green vegetables like broccoli, kale, zucchini, bok choy, and collard greens are extremely healthy for you. They have the highest nutrition score (check out ANDI “Aggregate Nutrient Density Index” HERE). You just need to cook them a bit to make the nutrients more bio-available, easier for your body to absorb. Steaming for about 13-15 minutes is plenty, as you don’t want to overcook them because overcooking leads to nutrient loss. Also, don’t forget to eat some fats along with your greens in order to assist with absorbing fat-soluble vitamins A, D, E and K.  Some suggestions include olive oil or a healthy salad dressing along with some nuts and seeds.


Eat at least 1 ounce of nuts and seeds per day if you’re a female, and at least 1.5 ounces of nuts and seeds if you’re a male.

Nuts and seeds are great sources of healthy fats that are needed for a healthy hormonal system, healthy brain and cell function, as well as for beautiful and shiny skin, hair, and nails. The best nuts are walnuts, hempseeds, chia, flaxseeds, and sesame seeds. They contain lots of our beloved omega-3 fatty acids that are so important when it comes to reducing inflammation in our bodies.

Also, did you know that sesame seeds are the richest source of bio-available easy-to-absorb calcium? They contain more calcium than milk.  Plus, they don’t cause side effects.

As opposed to eating nuts and seeds as a snack, add them to your salad and other dishes for flavor and extra crunchiness. While they are healthy powerhouses, you don’t want to eat too many of them, as it’s very tempting to start a bag of cashews or Brazil nuts and then not stop eating them until they’re all gone.

Eat mushrooms and onions every day.


Mushrooms might not be the most delicious food, but they help to kill cancerous cells. As we are exposed to toxicity in the environment, our bodies can use the extra help in fighting against cancer-causing stressors. 

Onions are perfectly fine to eat raw, and that state is actually when you can get the most value from them. But mushrooms need to be cooked, as microbes often thrive on them and they can be harmful to us. Cook them with other veggies or saute them alone.

Eat three fresh fruits a day.

three apples

Fruits are hydrating, have anticancer properties, and protect us from all kinds of diseases, as they are full of beneficial phytochemicals.  The best fruits are berries – cherries, raspberries, blueberries, blackberries, strawberries, and cranberries.  

See Also

Don’t eat too many fruits, especially grapes and bananas. Also, try to stay away from fruit juices and dried fruits because they contain too much sugar, which makes you crave all kinds of stuff and elevates your blood sugar too much too quickly.


Those are the six rules. Now go and eat your G-Bombs – a term coined by the author, Joel Fuhrman, to describe the most nutritious health-promoting cancer/disease-fighting foods.

G – Greens

B – Beans

O – Onions

M – Mushrooms

B – Berries

S – Seeds


About Angela Shurina

Angela is a certified health coach, personal trainer and nutritionist.  Through her blog, Create Yourself Todayshe shares her passion for exploring, unlocking, and using our full human potential. You can follow her on FBTwitter, Medium or Instagram.

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