The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
WHFoods: The Healthiest Way of Eating Plan

Part l - Discover the Powerful Healthiest Way of Eating Plan that Provides All the Health-Promoting Foods You Need for Optimal Health Everyday

Part II - Healthiest Way of Eating Plan

Part I - Discover the Powerful Healthiest Way of Eating Plan that Provides All the Health-Promoting Foods You Need for Optimal Health Everyday...

Welcome to the Healthiest Way of Eating Plan—your guide to the Healthiest Way of Eating. I believe that everyone can lead a healthy life and that eating healthier affects how you feel, how much energy you have, and how healthy you are. I have created a complete Plan to help you gain more control of your health, supercharge your immune system, and help rejuvenate your entire body. In this Plan you will discover some of the most nutritious foods around-The World's Healthiest Foods. This could be the most important Plan you will ever find regarding your health and is so powerful you may even start seeing results after the first week; adapting this Plan can help empower you to change your life for the better!

If you've been wondering what foods you should eat to stay healthy, you need not wonder any longer. I have worked for years on developing a great Plan that covers how the nutrient-rich World's Healthiest Foods can help you eat healthier each and every day.

It is created to meet many of the nutritional requirements (the Daily Values set by the U.S. Food and Drug Administration. The Plan is the gateway to more energy and better health through the Healthiest Way of Eating. And you may even lose a few of those extra pounds in the process!

The Plan can help protect you from the many health problems associated with nutrient deficiency because each day the Plan fulfills 100% of your Daily Value (DV) for 18 or more nutrients from foods you enjoy. The Plan is powerful because these nutrients work at a cellular level to promote optimal health. And all of this for the least number of calories without the use of multivitamins.

The Plan is not a diet nor an expensive, time-consuming program. It is a way to begin a lifestyle change to the Healthiest Way of Eating. And we've done all the work for you so it's easy! I provide you with recipes that not only taste great but take only minutes to prepare-most take 7 minutes or less and you can make an entire meal in just 15 minutes! You just have to do the shopping and you don't have to break the bank to buy the foods called for in these recipes.

The Healthiest Way of Eating Plan Provides Everything You Need for Breakfast, Lunch, Dinner, and Snacks

The Healthiest Way of Eating Plan is powerful because it helps you enjoy breakfast, lunch, dinner, and snacks made from some of the most nutritious foods-The World's Healthiest Foods-which are combined into quick-and-easy, exciting recipes using my innovative new cooking methods.

My Healthiest Way of Cooking methods reflect a new wave of cooking for the 21st century! They ensure the recipes used in the Plan not only deliver you great flavor but also retain the maximum number of nutrients. This is compared to traditional cooking methods, which have been found to lose from 50-80% of the nutrients when preparing vegetables. My al dente method of cooking vegetables results in vegetables that are tender on the outside and slightly crisp on the inside ensuring you the maximum number of nutrients and flavor while softening their fibers for easier digestion.

You also don't have to give up your favorite foods with the Healthiest Way of Eating Plan. There are outstanding fish, chicken, lean meat, vegetarian, and crisp salad recipes as well as recipes for healthy breakfasts and even healthy dessert recipes! Most of these delicious recipes can be prepared in 7 minutes or less, while the snacks rarely require any preparation at all.

This is a complete Plan that fulfills many of the Daily Values for nutrients. In this Plan you can swap any breakfast, lunch, or dinner from any of the 7 days and still enjoy the health benefits provided by following the Plan as posted.

How Much Will the Healthiest Way of Eating Plan Cost?

The money you spend on the Healthiest Way of Eating Plan is like purchasing health insurance because every penny is being spent on optimally nourishing foods that provide an abundance of nutrients; you aren't wasting any money whatsoever on low-quality, highly addictive, highly processed (high in sugar, fats, and cholesterol) empty-calorie foods. You will also avoid unnecessary processing, unnecessary packaging, and unwanted contaminants so it's also good for the environment. With the Healthiest Way of Eating Plan, you are only paying for foods that promote health.

How The World's Healthiest Foods and the Healthiest Way of Eating Plan Have Helped Our Readers

The most amazing health book I've ever read!! This not only teaches you about what your body needs to perform at its best, but it also helps you to make a transition into a healthier lifestyle VERY EASILY! There are menus you can follow and there are enough for about a month. I've been following the menu for 4 days now and these are my results so far:

  • I've lost 5 lbs!
  • My energy is through the roof!
  • I don't feel weighed down after any meal!
  • My intestines love me!
  • I've gained time because these recipes are so fast and simple to prepare.
  • My appreciation and knowledge of veggies that used to scare me at the supermarket are opening up new flavor doors!
  • I'm never hungry with this plan so I don't crave unhealthy things!
Have I mentioned it's only been 4 days! I can't wait to see what I'll look like in a month! - CT

I've lost over 60 pounds. I have more energy than I can use and better skin than I ever would have thought possible. Thanks for your years of dedication to create this book and for taking me to the highest level of eating! - Rosemary

For 4 weeks straight I ate nothing but food from your book and I suddenly felt amazing. I can gladly say that now, with the help of your recipes plus yoga and Pilates that I weigh 145 lbs! Not only did I lose weight but my entire metabolism changed. I no longer had any desire for sweets or high-fat food and the occasional time I do I find that I don't gain weight as quickly. I have lost weight in the past from other diets but always gain it back once I go back to eating badly but this is not a diet, it's a way of life. I swear by your book and make recipes for all my friends. They are picky eaters and they love your recipes! - Amy

I would love to hear your success stories as well. Email Us

How to Get Started

The Plan consists of 7 days of the Healthiest Way of Eating. Everyday contains a menu for that day and the benefits gained from that day's menu.

In this Plan you will learn about all the foods to nourish yourself. And the Plan does all of this for you! Start with day 1 and after 7 days you will have a complete week's worth of menus, with meals that you can mix and match as you so desire. Fresh ingredients can be substituted for other fresh ingredients, and dairy products can be substituted with soy or rice milks (or other dairy-free beverages).

You can adopt the Plan at the pace that feels most comfortable to you. If you don't have time to follow the Plan for an entire week, try following it for one day. If you don't have time for an entire day, try one meal. Another way to approach the Plan that I believe works well is to practice changing just one meal of the day for an entire week. For example, for the first week focus on following the breakfast menus, on the second week focus on following the lunch menus, and on the third week focus on following the dinner menus. However you choose to follow the Plan, you won't have anything to lose, just everything to gain.

The Healthiest Way of Eating Plan is also designed to easily adjust to fit your personal tastes and lifestyle. Enjoy the first day's breakfast on the fifth day and you will still receive most of the nutrients you need for the week. Or if you are having an exceptionally busy schedule, substitute a very quick recipe for one that may take a little longer to prepare. Even when you swap meals or snacks between the different days in the menu you can be assured that you will be receiving most all of the nutrients you need to feel great.

Part II-The Healthiest Way of Eating Plan

Are you trying to get healthier and want to know how much of the essential nutrients you are getting from the food you eat each day? With the Healthiest Way of Eating Plan, I take all the guess work out of eating healthy because each day's Feeling Great Menu is analyzed for its nutritional value. That's how I know the Plan provides nutritionally balanced meals so you can enjoy all of their health-promoting benefits everyday. This Plan is a revolutionary, nourishing way to help you avoid nutrient deficiencies. If you follow the Plan you are likely to enjoy gain:
  • More energy and vitality
  • Stronger immune system
  • Improved cardiovascular health
  • Better protection from inflammation
  • A life of fewer colds
  • Better memory
  • Healthier looking skin
  • Greater protection from disease
  • And much more ...
The Plan is a celebration of the Healthiest Way of Eating. It's like no other Plan I have ever experienced before.

Day 1—Feeling Great Menu

For the first day of the Healthiest Way of Eating Plan I created an easy-to-prepare menu for you, which offers exciting flavors and good nutrition. For breakfast you'll enjoy Energizing Oatmeal with cinnamon, for lunch a Caesar salad topped with turkey, and for dinner tasty Salmon with Dill Sauce. These meals are composed of nutrient-rich foods that give you many of the health-promoting nutrients you need every day.

10-Minute Energizing Oatmeal Breakfast:
  Snack:
  • 1 medium banana
  • 1 TBS almond butter
Healthy Chicken Saesar Salad Lunch:
  Snack:
  • 1 medium apple
Salmon with Dill Sauce Dinner:

Day 1-Health-Promoting Benefits

Day 1 of the Healthiest Way of Eating Plan provides you with 100% and more of the Daily Value for 19 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacin B3helps promote cholesterol level balance
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesehelps supports your nervous system
100% DV for phosphorushelps in energy production
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
11.84g insoluble fiberpromotes healthy bowel regularity
7.37g soluble fiberhelps lower cholesterol levels
6.38 mcg pantothenic acid helps turn carbohydrates and fats into useable energy
1.93 mcg vitamin B12helps prevent anemia
44.00 mcg molybdenumhelps protect against inflammation
11.14 mg zinc helps support sense of smell and taste
2.32 g omega-3'shelps reduce inflammation
0.78 g tryptophanhelps promote better sleep
27924 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps support vision health
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol, and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D, or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 1's menu are indicated in the chart above.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

Day 2—Feeling Great Menu

On Day 2 of the Healthiest Way of Eating Plan you enjoy a great bagel breakfast, a tasty turkey salad for lunch with our own Blue Cheese Dressing, and our flavorful Mediterranean Cod with a tomato and basil sauce for dinner. Today's lesson focuses on how to prepare a healthy lunch that is full of nutrition and tastes great-a lunch that will provide you with the energy to remain sharp and focused and that will carry you through the rest of the afternoon until dinner.
Breakfast Bagel Breakfast:
  Snack:
  • 8 oz low-fat plain yogurt
  • ½ medium apple
Healthy Turkey Salad Lunch:
  Snack:
  • 1 medium pear
Mediterranean Cod Dinner:

Day 2—Health-Promoting Benefits

Day 2 of the Healthiest Way of Eating Plan provides you with 100% or more of the Daily Value for 21 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacin B3helps promote cholesterol level balance
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for panothentic acid helps turn carbs and fats into useable energy
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesehelps support your nervous system
100% DV for phosphorushelps protect cells from oxygen damage
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
100% DV for zinc helps support sense of smell and taste
19.28g insoluble fiberpromotes healthy bowel regularity
11.13g soluble fiberhelps lower cholesterol levels
3.26 mcg vitamin B12helps prevent anemia
60.21 mcg molybdenumhelps protect against inflammation
1.16 g omega-3'shelps reduce inflammation
1.06 g tryptophanhelps promote better sleep
31062 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps promote strong immune system
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 2's menu are indicated in the chart above.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

Day 3-Feeling Great Menu

On Day 3 of the Healthiest Way of Eating Plan you will enjoy fresh blueberries with cereal for breakfast, an Italian-Style salad for lunch, and tangy Spicy Asian Shrimp for dinner. Today you will learn what the best foods are to prepare a healthy dinner that tastes great. According to the Healthiest Way of Eating Plan it is best to have our caloric intake evenly spread throughout the day. While we expend the least amount of energy after our evening meal, unfortunately, for most of us in this culture it has become the largest meal of the day.
High Fiber Cereal Breakfast:
  Snack:
Mediterranean-Style Salad Lunch:
  Snack:
Spicy Asian Shrimp Dinner:

Day 3-Health-Promoting Benefits

Day 3 of the Healthiest Way of Eating Plan provides you with 100% and more of the Daily Value for 19 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacinB3helps promote cholesterol level balance
100% DV for panothentic acid helps turn carbs and fats into useable energy
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesesupports your nervous system
100% DV for phosphorushelps protect cells from oxygen damage
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
19.03 g insoluble fiberpromotes healthy bowel regularity
8.8 g soluble fiberhelps lower cholesterol levels
7.23 mcg vitamin B12helps prevent anemia
6.09 mcg panothentic acid helps turn carbs and fats into useable energy
52.92 mcg molybdenumhelps protect against inflammation
10.27 mg zinc helps support sense of smell and taste
2.39 g omega-3'shelps reduce inflammation
0.78 g tryptophanhelps promote better sleep
36286 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps promote strong immune system
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 2's menu are indicated in the chart above.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

Day 4 -Feeling Great Menu

On Day 4 you will enjoy a combination of spinach and mushrooms served with a poached egg for breakfast, a Greek salad for lunch, and Quick-Broiled Salmon with a tasty Ginger Mint Salsa for dinner.
Poached Eggs Over Spinach and Mushrooms Breakfast:
  Snack:
  • Orange
  • 4 oz low-fat plain yogurt
Greek Salad Lunch:
  Snack:
  • 2 fresh or dried figs
  • 3 almonds
Quick-Broiled Salmon with Ginger Mint Salsa Dinner:

Day 4-Health-Promoting Benefits

Day 4 of the Healthiest Way of Eating Plan provides you with 100% and more of the Daily Value for 20 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacin B3helps promote cholesterol level balance
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesehelps support your nervous system
100% DV for molybdenumhelps protect against inflammation
100% DV for phosphorushelps protect cells from oxygen damage
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
10.08 g insoluble fiberpromotes healthy bowel regularity
7.08 g soluble fiberhelps lower cholesterol levels
2.37 mcg vitamin B12helps prevent anemia
8.09 mg panothentic acid helps turn carbs and fats into useable energy
12.82 mg zinc helps support sense of smell and taste
2.4` g omega-3'shelps reduce inflammation
0.67 g tryptophanhelps promote better sleep
35822 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps promote strong immune system
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 2's menu are indicated in the chart above.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

Day 5-Feeling Great Menu

On Day 5 you will enjoy Perfect Oatmeal for breakfast- a perfect way to start the day. For lunch Healthy Veggie Salad with turkey, walnuts and our French dressing will carry you through to Quick-Broiled Halibut for dinner.
Perfect Oatmeal Breakfast:
  Snack:
  • ½ apple
  • 4 oz low-fat plain yogurt and mix with 1 tsp blackstrap molasses
Healthy Veggie Salad Lunch:
  Snack:
  • 1 orange
  • 2 TBS almonds
Black Bean Chili Dinner:

Day 5-Health-Promoting Benefits

Day 5 of the Healthiest Way of Eating Plan provides you with 100% and more of the Daily Value for 18 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacinhelps promote cholesterol level balance
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesehelps support your nervous system
100% DV for phosphorushelps protect cells from oxygen damage
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
18.48g insoluble fiberpromotes healthy bowel regularity
12.56 g soluble fiberhelps lower cholesterol levels
7.65 mcg panothentic acid helps turn carbs and fats into useable energy
2.25 mcg vitamin B12helps prevent anemia
44.26 mcg molybdenumhelps protect against inflammation
11.63 mg zinc helps support sense of smell and taste
1.03 g omega-3'shelps reduce inflammation
0.88 g tryptophanhelps promote better sleep
6205 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps promote strong immune system
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 2's menu are indicated in the chart above.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

Day 6-Feeling Great Menu

On Day 6 you will enjoy my Healthy Breakfast Frittata for breakfast, Chinese Chicken Cabbage Salad for lunch and Salmon with Mustard for dinner.
Healthy Breakfast Frittata Breakfast:
  Snack:
  • 1 fresh orange medium
Chinese Chicken Cabbage Salad Lunch:
  Snack:
  • 4 oz low-fat plain yogurt mix with 1 tsp blackstrap molasses
  • 1 pear
Salmon with Mustard Dinner:

Day 6-Health-Promoting Benefits

Day 6 of the Healthiest Way of Eating Plan provides you with 100% and more of the Daily Value for 20 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacinhelps promote cholesterol level balance
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesehelps support your nervous system
100% DV for molybdenumhelps protect against inflammation
100% DV for phosphorushelps protect cells from oxygen damage
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
14.71 g insoluble fiberpromotes healthy bowel regularity
6.11 g soluble fiberhelps lower cholesterol levels
7.79 mg panothentic acid helps turn carbs and fats into useable energy
2.10 mcg vitamin B12helps prevent anemia
10.28 mg zinc helps support sense of smell and taste
2.49 g omega-3'shelps reduce inflammation
0.67 g tryptophanhelps promote better sleep
27000 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps promote strong immune system
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 2's menu are indicated in the chart above.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

Day 7-Feeling Great Menu

On Day 7 you will enjoy our time-saving High Energy Breakfast Shake for breakfast, a great-tasting Lentil Salad for lunch and Herbed Chicken Breast with Sauteed Mushroom and Green Peas for dinner.

High Energy Breakfast Shake Breakfast:
  Snack:
  • 1 fresh apple med
  • 1½ TBS almond butter
Mediterranean Lentil Salad Lunch:
  Snack:
  • 1 fresh Bartlett pear
  • 4 oz low-fat plain yogurt mix with 2 tsp blackstrap molasses
Fresh Herbed Chicken Breasts Dinner:

Day 7-Health-Promoting Benefits

Day 7 of the Healthiest Way of Eating Plan provides you with 100% and more of the Daily Value for 19 health-promoting nutrients and all of their health benefits for maintaining good health. The Plan will help you avoid nutrient deficiencies because, as you can see, it is built around nutrient-rich foods-rich in vitamins, minerals, hard-to-find omega-3 fatty acids, protein, fiber, antioxidants and many other nutrients-over 8000 mg of nutrients that promote optimum health. The nutrient-rich foods in the Plan can provide nutrients in forms that are more available to you than most nutritional capsules. It is an anti-inflammatory and immunity plan because it helps protect against inflammation, reduces free radicals, and strengthens the immune system.

Nutrients in the daily menu perform many health functions in your body:

100% DV for proteinhelps maintain healthy skin, hair, and muscles
100% DV for fiberhelps support intestinal regularity
100% DV for vitamin Ahelps promote vision health
100% DV for thiamin B1helps maintain energy supplies
100% DV for riboflavin B2helps protect cells from oxygen damage
100% DV for niacinhelps promote cholesterol level balance
100% DV for vitamin B6helps support your nervous system
100% DV for folatehelps support heart health
100% DV for vitamin Chelps protect against free radical damage
100% DV for vitamin Ehelps protect skin from ultraviolet light
100% DV for vitamin Khelps blood to clot normally
100% DV for calciumhelps build strong bones
100% DV for copperhelps promote proper thyroid function
100% DV for ironhelps keep immune system healthy
100% DV for magnesiumhelps relax nerves
100% DV for manganesehelps support your nervous system
100% DV for phosphorushelps protect cells from oxygen damage
100% DV for potassiumhelps lower risk of high blood pressure
100% DV for seleniumhelps protect cells from free radical damage
20.60 g insoluble fiberpromotes healthy bowel regularity
3.85 g soluble fiberhelps lower cholesterol levels
2.53 mcg vitamin B12helps prevent anemia
10.27 mg panothentic acid helps turn carbs and fats into useable energy
51.53 mcg molybdenumhelps protect against inflammation
13.27 mg zinc helps support sense of smell and taste
2.24 g omega-3'shelps reduce inflammation
0.89 g tryptophanhelps promote better sleep
2584 mcg beta-carotenehelps protect cells from free radicals
lutein&zeaxanthinhelps promote strong immune system
lycopenehelps protect cells from free radicals
anthocyaninshelps protect cells from free radicals

Calories, carbohydrates, fats, saturated fats, cholesterol and sodium are lower than 100% DVs, which is desirable for most individuals.

Analysis for the following nutrients are not readily available: biotin, chromium, and iodine (found in sea vegetables).

You can get vitamin D from the sun; 15 minutes in the middle of the day will provide you your DV for vitamin D. Or, you can add 3.5 oz of sockeye salmon, which provides 247% DV for vitamin D or 3.5 oz of ahi tuna, which provides 101% DV to your menu for the day.

Since there are no Daily Values for tryptophan, omega-3 fatty acids, beta-carotene, lutein/zeaxanthin, lycopene, and anthocyanins (the Plan is an great source of all phytonutrients) the absolute amounts of these nutrients found in the Day 2's menu are indicated in the chart above.

To increase your intake of omega-3 fatty acids include more salmon, sardines, flaxseeds, and walnuts into your daily menu.

The U.S. Food and Drug Administration's "A Food Labeling Guide" (US FDA, Center for Food Safety and Applied Nutrition/Office of Nutrition, Labeling, and Dietary Supplements, April 2008) was used as a foundation for the Daily Values we use to evaluate the Healthiest Way of Eating Plan. When you see the phrase "100% DV," it means that you are getting 100% or more of the Daily Value (DV).

My Commitment to the Healthiest Way of Eating

I have no products to sell, no association with any commercial companies—only a commitment to sharing what I have learned by traveling the world (to 5 continents and 80 different countries). Through researching cultures renowned for their health and longevity where large segments of the population have very few of the problems of obesity, diabetes, heart disease, and cancer that we experience in the United States, I discovered the healthiest and most nutritious foods—the World's Healthiest Foods. My Foundation extensively reviews on-going, cutting-edge research studies conducted worldwide on the benefits of nutrient-rich foods and the Healthiest Way of Eating.

The gift of good health is what I want to share with you in this Plan. The information I share with has only one purpose—to help you eat healthier. I have devoted my life to helping others. I never compromise. I want the very best for you, and I won't settle for anything less. The World's Healthiest Foods are health-promoting foods that I feel can benefit nearly everyone. I tested the Plan on myself with great results. Today these are the foods that comprise my personal way of eating because they give me all the benefits of health without increasing caloric intake.

The World's Healthiest Foods website (whfoods.org) currently has over a million visitors per month. Many of these Readers have written to tell me how much adopting the Healthiest Way of Eating has benefited them. They have reported on restored health, weight loss, and much more. Over the last 10 years I have helped thousands of people to eat healthier and have been told that I have helped improve (and even save) many lives. I want to help do the same for you.

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