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

Try the exciting new lunch recipe from Day 7 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.
The George Mateljan Healthy Way of Eating

Introduction

Food is the key to life. It is the source of good health and energy. Eating healthy foods can benefit all of us. One thing that can prevent us from eating the right foods is a mistaken idea that a "healthy diet" takes the enjoyment out of eating and deprives us of good taste. That's why George Mateljan wants to share his discoveries with you about a healthy way of eating that ensures you will experience the pure joy of eating.

George's study of food began over 30 years ago. He wanted to know how to feel his best while maintaining the pure joy of eating. His search for answers has taken him to over 80 countries around the world. He studied foods wherever healthy people live long lives. He tasted Russian borscht, Bulgarian yogurt, Hunza apricots and Mediterranean fish, vegetables, fruits and pasta. By traveling around the world, George discovered which foods are the world's healthiest, and he learned how to prepare them so that they are full of flavor.

As he made his discoveries, George would share the information with others by writing and publishing books. Over the years, he has published five books that have been read and used by millions of people.

After over 30 years of studying and then listening to feedback from people who have read and used the information in his books, George discovered that there are three basic things health-conscious people need in order to make eating healthy foods their regular way of eating.

  1. You have to know how to choose the most nutritious foods.
  2. You have to know how to prepare them the healthy way using the right recipes to enjoy the full flavors.
  3. You have to select foods and recipes to meet your individual needs.

George is sharing his information and answers to these three key things with you, so you will get everything you need to make eating healthy foods enjoyable, convenient, easy and suited to your individual needs. Since the information is so new, it is called the George Mateljan Healthy Way of Eating.

With the George Mateljan Healthy Way of Eating, you'll discover which of the thousands of foods are the World's Healthiest. Then you'll find out how to prepare them, so they maintain their full nutritional value, and so they also maintain their delicious flavor. You'll also be able to have your individual lifestyle and health requirements addressed with personalized food analysis and menu plans.

Here is a brief look at the important things you'll find:

Discover which Foods are the World's Healthiest

There are thousands of foods in the world, and all of them have some nutrients. The World's Healthiest Foods, however, are those which are the most nutrient dense. Nutrient density is a measure of the amount of nutrients a food contains in comparison with the number of calories it has. The higher the level of nutrients compared to the number of calories, the more nutrient dense a food is.

By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more.

Visit whfoods A-Z list for a complete list of the World's Healthiest Foods and detailed information about each food.

To determine which foods are the healthiest and most nutrient dense, two standards were used. First, George discovered the World's Healthiest Foods through his travels and studies. Then these foods had to meet stringent scientific criteria for nutritional excellence. Studies demonstrating the health benefits of nutrient dense foods have been conducted for many years, and recently, more advanced methods of scientific analysis have revealed the biochemical mechanisms behind these beneficial actions, so the selection of the World's Healthiest Foods is based on scientific data not guesswork or personal opinion. Our Food and Recipe Rating System provides and explanation of the methods used to rate foods and recipes.

Get the Health Benefits of the World's Healthiest Foods

Because the World's Healthiest Foods are nutrient dense, they provide more of the essential nutrients that promote good health. That means they have the power to help you look and feel your best, and they can provide long-term health benefits including reducing the risk of health problems.

The World's Healthiest Foods Are Delicious and Quick to Prepare

The World's Healthiest Foods are not only nutrient dense, they're also some of the world's best tasting foods. As George discovered when he traveled the world studying them, nothing matches the incredible taste of a fresh-picked fruit or vegetable that has been organically grown and allowed to ripen on the vine or tree until it's perfectly ready to enjoy. So, he has created recipes for the World's Healthiest Foods that do not overpower their wonderful flavors. Instead, each recipe is a flavor adventure that lets you discover new ways to experience the great natural tastes of these foods.

In creating healthy recipes, George recognized that they not only had to bring out all the nutrition and good taste in the ingredients, they also had to be fast, easy to prepare and fun to make. That's why you'll find that most recipes in the Healthy Way of Eating take 30 minutes or less to make. George understands that eating the healthy way has to be convenient and fit the time schedules of today's busy lifestyles. Over 100 Healthy Recipes provides dozens of healthy recipes each with detailed directions for preparation and tips to make sure your meals are a success.

The World's Healthiest Foods are Affordable, Convenient and Familiar

You don't have to feel concerned that the foods you'll enjoy in the Healthy Way of Eating will be unfamiliar and expensive. They are foods you already know and are affordable. You can find most of them at your local market, natural foods store or farmers market. It is recommended that you look for organically grown varieties. That way you can avoid the hybrid varieties where the emphasis is on appearance and shelf life, rather than on flavor and nutrition. The varieties that go to large markets are often sprayed with pesticides that contain nitrogen, which causes the fruit or vegetable to absorb water, so it looks nice and plump, but lacks flavor. These foods are also often picked before they're ripe and shipped a long way, rather than vine-ripened and freshly picked just before they're sold.

To make the produce that you buy more affordable and better tasting, your best choice is to buy is what is in season.

Enjoy an "In Home Cooking Demo"

To enjoy both the taste and nutrition benefits of the World's Healthiest Foods, you have to prepare them properly. Healthy cooking methods allow you to maximize the flavor and texture of food, as well as its nutritional value. Cooking foods for too long or at too high a heat can destroy their wonderful flavors, as well as their beneficial vitamins and antioxidants. At the same time, too much heat can result in the production of harmful compounds such as free radicals and trans fats.

At The World's Healthiest Foods website, you'll not only find good tasting healthy recipes and menu plans, you'll also find demonstrations of the healthy cooking methods you need in each recipe, so regardless of how much cooking experience you have, you'll be able to prepare healthy foods that taste delicious.

To make it easy for you to learn the right cooking methods, we have an In Home Healthy Cooking School where we demonstrate quick and easy techniques such as Healthy Sauté, Healthy Stir Fry, and Healthy Baking.

Blend the Great Taste of the Mediterranean Region with Eastern Spices

George Mateljan's dedication and love for food led him to travel the world to learn the many ways of eating, from the cuisines of the Mediterranean to those of Asia as well as many others. In his studies, George learned about what essential nutrients do and also learned the many ways foods can be prepared.

George knows that the greater the variety of fresh whole foods you eat, the more essential nutrients you'll get and the healthier you're likely to be. So, in the Healthy Way of Eating, George has created fast, easy, convenient and delicious ways to enjoy a full variety of foods and cooking methods. That's the reason the recipes and menu plans in the Healthy Way of Eating are not based on just one specific geographic area or culture. Instead, they combine the best methods and ingredients from around the world. For example, in his kitchen, George has developed ways of blending the tastes of the Mediterranean region with those of Asia by using beneficial Asian seasonings with healthy Mediterranean ingredients for the best of both worlds. The result is both familiar and comfortable, but also unique and exciting. Once again, you can find these recipes in Over 100 Healthy Recipes.

Get Personalized Eating Information

The George Mateljan Healthy Way of Eating doesn't try to fit everyone into the same "food formula." It respects individuality. It recognizes that we all have our own personal needs and concerns, as well as our unique tastes, schedules, and lifestyles. That's why it offers menu plans that reflect your own dietary goals and preferences. We can also help you understand how your nutritional needs change and how to fulfill them.

For example, both a middle-aged mother who is experiencing menopausal symptoms and her teenaged daughter who is just beginning her first menstrual cycle must adjust to the changes their bodies are undergoing. Yet the changes are different, and so are the nutritional adjustments needed.

That's why for both males and females of different ages, genetic backgrounds, and geographic areas, we provide personalized analyses of nutritional needs and how to fulfill them. Food Advisor provides you with a personal analysis and recommends nutrients, foods and recipes tailored to your individual needs.

Get Personal Answers at the World's Healthiest Foods Website

At this website, George offers you a wealth of information and the answers to your individual problems and questions.

For example, you can ask our healthy foods experts questions about foods and nutrients via email at Ask George Questions. You can also read the answers to interesting questions posted by others.

If you want a new recipe that allows you to use the most flavorful, nutritious and affordable ingredients that are in season, you'll find it in Over 100 Recipes.

Been wondering if the diets you've heard about or seen advertised offer what you need? About Popular Diets gives objective, accurate information and evaluation of many of the most popular diets.

Perhaps you'd like to know more about nutrition and digestion. How Does Digestion Work and How Can I Improve Mine? gives an animated graphical presentation along with detailed information to refine your understanding. How Healthy Nutrition Builds Health, Starting with the Cells shows, graphically, how nutrients participate in the foundations of our health.

From understanding what it means for a food to be "organic" to the benefits of organic foods to labeling and governmental regulations, Everything I Need to Know about Organic Foods provides you with usable information and answers.

Other questions? You can Search this site for specific keywords that interest you.

References

  • Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7. 1998. PMID:17690.
  • National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381. 2000. PMID:17810.
  • Adams JF, Engstrom A. Helping consumers achieve recommended intakes of whole grain foods. J Am Coll Nutr 2000 Jun;19(3 Suppl):339S-44S. 2000. PMID:17650.
  • Albertson AM, Tobelmann RC. Consumption of grain and whole-grain foods by an American population during the years 1990 to 1992. J Am Diet Assoc 1995 Jun;95(6):703-4. 1995. PMID:17700.
  • Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S. 2000. PMID:17670.
  • Bruce B, Spiller GA, Klevay LM, Gallagher SK. A diet high in whole and unrefined foods favorably alters lipids, antioxidant defenses, and colon function. J Am Coll Nutr 2000 Feb;19(1):61-7. 2000. PMID:17680.
  • Fisher BE. Organic: What's in a name?. Environ Health Perspect 1999 Mar;107(3):A150-3. 1999. PMID:17830.
  • Kinmonth AL, Angus RM, Jenkins PA, et al. Whole foods and increased dietary fibre improve blood glucose control in diabetic children. Arch Dis Child 1982 Mar;57(3):187-94. 1982. PMID:17730.
  • Scheiber MD, Liu JH, Subbiah MT, et al. Dietary inclusion of whole soy foods results in significant reductions in clinical risk factors for osteoporosis and cardiovascular disease in normal postmenopausal women. Menopause 2001 Sep-2001 Oct 31;8(5):384-92. 2001. PMID:17640.
  • Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):300S-7S. 2000. PMID:17660.
  • United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill. 1990. PMID:17840.
  • Welsh S, Shaw A, Davis C. Achieving dietary recommendations: whole-grain foods in the Food Guide Pyramid. Crit Rev Food Sci Nutr 1994;34(5-6):441-51. 1994. PMID:17710.
  • Worthington V. Effect of agricultural methods on nutritional quality: a comparison of organic with conventional crops. Altern Ther Health Med 1998 Jan;4(1):58-69. 1998. PMID:17540.
  • Worthington V. Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med 2001 Apr;7(2):161-73. 2001. PMID:17530.

Printer friendly version

Send this page to a friend...

rss


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.

 

Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more


Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Community
Privacy Policy and Visitor Agreement
References
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2017 The George Mateljan Foundation, All Rights Reserved