Eat to Live Diet: Recommended Food List

The eat to live diet was created by Dr. Joel Fuhrman, a renowned specialist in the field of health and nutrition based in New York. His diet is one that he claims will work to reduce weight in people who have tried and failed other forms of dieting in the past.

The basic premise of the eating plan is based on the theory that health is equal to nutrients divided by calories, and it is this theory that claims up to 20 pounds of weight loss in just 6 weeks. In this article, we will take a look at some of the foods recommended in the eat to live diet.


Not surprisingly, vegetables play a major part in the diet, and dieters following the plan are encouraged to eat as many as possible. This is good advice, as vegetables are a great source of fiber and water which has the effect of making you feel full. Vegetables are naturally extremely low in calories. Dr. Fuhrman suggests that dieters consume 2 pounds of vegetables per day for maximum results.

Raw Vegetables

Salads are the number one food to eat in the eat to live diet.  Uncooked, they retain their full compliment of vitamins and minerals. They should be looked upon as the main part of the meal, rather than the side dish.  

Good salad vegetables include:

  • Carrots
  • Lettuce
  • Radishes
  • Spinach
  • Capsicum

Cooked Vegetables

Cooked items can be added as a generous side portion to the main meal.  Green vegetables are a great source of iron and care should be taken to not overcook them, as this can destroy a lot of their nutrients.

Good vegetables to cook are:

  • Mushrooms
  • Broccoli
  • Tomatoes
  • Courgettes
  • Green beans
  • Brussels sprouts


Lots of fruit is recommended on the eat to live diet, and at least 4 servings per day will provide lots of antioxidants and vitamins, giving a full feeling without the calorie count.

Small dark berries are great sprinkled on top of cereals in the morning or mixed in with yogurt. If you prefer, try making a delicious smoothie by blitzing a selection of fruits together in a blender with a few cubes of ice.

Some good fruits to choose while on the eat to live diet can be:

  • Blackberries
  • Blueberries
  • Raspberries
  • Bananas
  • Apples
  • Peaches


Nuts are the ultimate snack food.  They can be carried around in a handbag and nibbled on throughout the day, providing fiber to help keep your digestive system working smoothly. They also contain protein and heart-healthy unsaturated fats to provide that full-feeling.  This eating plan suggests that no more than 1oz of raw nuts be eaten per day.

Some tasty suggestions when you are at the health food store would be:

  • Brazils
  • Hazelnuts
  • Almonds
  • Walnuts
  • Pine nuts

Ground Flax Seed

This is suggested as an additional dietary supplement to the daily intake of food and is a powerhouse of nutrients. Flax seeds are packed full of Omega 3, 6 and 9 oils that can offer great benefits to your heart and brain function. It is also high in fiber and can greatly help with digestion.


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Posts By Sequoia
  • Molly King

    One more important food in this wonderful diet plan—at least a cup of beans each day! He says to aim for one cup but more is ok. He makes a strong argument, based on research, that beans are a wonderfood and a blessing to dieters.

    I am at the end of my first week on this diet. I have lost six pounds but it doesn’t seem possible because I always feel full. There was some adjustment to get used to limiting myself to the “allowable” foods, and I won’t deny that I’d love a plate of fried fish and cheese grits right now, but the fact is I am not hungry and I feel energized, and the weight is melting off like he said it would. Also, I know that I’m doing more than losing weight…I’m improving many aspects of my health with this fresh, vegan menu.

    Green smoothies help a lot with the greens and fruit intake. Of course Dr. Fuhrman doesn’t allow oil-based salad dressings (think lemon juice and balsamic). Personally, I find it easier to get my half pound or pound of romaine, spinach, or kale when it is blended up with fruit and a bit of water. Anyway, if anyone is even remotely interested in losing weight, helping their blood pressure, reducing cancer risk, etc. give this diet a try.

  • LF

    Are you allowed to have dry roasted (no-oils) unsalted Peanuts? Since Peanuts are really a legume and you can have as many beans as you would like, I would assume you could, but it is very unclear. Thanks for your help!