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  • Introduction
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
  • Day 7

The Basics of the George Mateljan Healthy Way of Eating

In the old days, eating healthy was no fun. Healthy eating was expensive, time-consuming, and dull. How many interesting ways, after all, can a person prepare tofu and brown rice?

With the George Mateljan Healthy Way of Eating, those bad old days are long gone. This new way of healthy eating features a wide variety of interesting foods and exciting flavors. These meals taste great, are quick and easy to prepare and won't eat up your paycheck.

Not only will The George Mateljan Healthy Way of Eating provide you with wonderful meals while saving you time and money, but it will also pay off by protecting you from a wide variety of chronic diseases:

Daily Servings:

6 Vegetables
4 Fruits
Study after study links diets highest in fruits and vegetables with less cancer, heart disease, high blood pressure, diabetes and even osteoporosis.

2-3 Whole Grains
Studies show that people who eat diets rich in whole grains experience less heart disease, stroke, diabetes, and cancer.

2-3 High Calcium Foods
These foods have been shown to help prevent osteoporosis and also protect against colon cancer, high blood pressure, PMS and breast cancer.

Weekly Servings:

5 Beans
Beans are fiber-rich sources of protein. Diets high in fiber are associated with less cancer, diabetes, stroke and heart disease.

5 Nuts and Seeds
People who eat nuts regularly have been shown to have less risk of heart disease and diabetes than those who don’t.

3 Fish
Eating fish rich in omega-3 fats, such as wild caught salmon or white albacore tuna, three or more times each week can help protect you from heart disease as well as diabetes, arthritis, macular degeneration, breast and prostate cancer and dementia.

One Serving:

Vegetables and Fruits
½ cup chopped fruit
½ cup cooked or raw vegetables
1 cup raw greens
¾ cup vegetable or fruit juice
1 medium piece of fruit

Beans & Lentils
½ cup cooked beans or lentils

2 Tablespoons

3 ounces cooked

Whole Grains
1 slice whole wheat bread
½ cup brown rice
1 cup whole wheat (or other whole grain) pasta

High Calcium Foods
1 cup low fat milk, yogurt or cottage cheese
1 ounce reduced fat cheese


A high-potency multiple vitamin and mineral supplement that contains all the vitamins and minerals currently known to be necessary for human health helps ensure that at least minimal amounts of these essential nutrients are provided daily. A daily multiple is a good insurance policy, but remember, even the best vitamin contains only some of the hundreds of nutritional compounds found in real whole foods.


Research covered in our Food News Library provides support for many of the claims made above. The following references support claims not yet discussed in our Healthy Food News stories.

Adler, A. I.; Boyko, E. J.; Schraer, C. D., and Murphy, N. J. Lower prevalence of impaired glucose tolerance and diabetes associated with daily seal oil or salmon consumption among Alaska Natives. Diabetes Care. 1994 Dec; 17(12):1498-501.

Cleland, L. G. and James, M. J. Fish oil and rheumatoid arthritis: antiinflammatory and collateral health benefits. J Rheumatol. 2000 Oct; 27(10):2305-7.

Dilawari, J. B.; Kumar, V. K.; Khurana, S.; Bhatnagar, R., and Dash, R. J. Effect of legumes on blood sugar in diabetes mellitus. Indian J Med Res. 1987 Feb; 85:184-7.

Garland, C. F.; Garland, F. C., and Gorham, E. D. Calcium and vitamin D. Their potential roles in colon and breast cancer prevention. Ann N Y Acad Sci. 1999; 889:107-19.

Guo, W.; Li, J. Y.; King, H., and Locke, F. B. Diet and blood nutrient correlations with ischemic heart, hypertensive heart, and stroke mortality in China. Asia Pac J Public Health. 1992; 6(4):200-9.

Harrison, R. A. and Harrison, B. J. Fish oils are beneficial to patients with established rheumatoid arthritis. J Rheumatol. 2001 Nov; 28(11):2563-5.

Houston MC. The role of vascular biology, nutrition and nutraceuticals in the prevention and treatment of hypertension. J Nutraceutical Assn 2002 (suppl No.1);5-71.

Leaf A. Dietary prevention of coronary heart disease: the Lyon Heart Study. Circulation 1999;99(6):733-735.

Jiang R, Manson JE, Stampfer MJ, Liu S, Willett WC, Hu FB. Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA 2002 Nov 27;288(20):2554-60.

Lipkin, M. and Newmark, H. L. Vitamin D, calcium and prevention of breast cancer: a review. J Am Coll Nutr. 1999 Oct; 18(5 Suppl):392S-397S.

Klevay, L. M. Copper in legumes may lower heart disease risk. Arch Intern Med. 2002 Aug 12-2002 Aug 26; 162(15):1780; discussion 1780-1.

Kolonel, L. N.; Hankin, J. H.; Whittemore, A. S.; Wu, A. H.; Gallagher, R. P.; Wilkens, L. R.; John, E. M.; Howe, G. R.; Dreon, D. M.; West, D. W., and Paffenbarger, R. S. Jr. Vegetables, fruits, legumes and prostate cancer: a multiethnic case- control study. Cancer Epidemiol Biomarkers Prev. 2000 Aug; 9(8):795-804

Linos, A.; Kaklamanis, E.; Kontomerkos, A.; Koumantaki, Y.; Gazi, S.; Vaiopoulos, G.; Tsokos, G. C., and Kaklamanis, P. The effect of olive oil and fish consumption on rheumatoid arthritis--a case control study. Scand J Rheumatol. 1991; 20(6):419-26.

Liu, S.; Buring, J. E.; Sesso, H. D.; Rimm, E. B.; Willett, W. C., and Manson, J. E. A prospective study of dietary fiber intake and risk of cardiovascular disease among women. J Am Coll Cardiol. 2002 Jan 2; 39(1):49-56.

Martine-Gonzalez, M. A.; Sanchez-Villegas, A.; De, I. J.; Marti, A., and Martinez, J. A. Mediterranean diet and stroke: objectives and design of the SUN project. Seguimiento Universidad de Navarra. Nutr Neurosci. 2002 Feb; 5(1):65-73.

McBurney, M. I. Candidate foods in the Asia-Pacific region for cardiovascular protection: relevance of grains and grain-based foods to coronary heart disease. Asia Pac J Clin Nutr. 2001; 10(2):123-7.

McCarron, D. A. Role of adequate dietary calcium intake in the prevention and management of salt-sensitive hypertension. Am J Clin Nutr. 1997 Feb; 65(2 Suppl):712S-716S

Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New Engl. J Med 2001;344(1):3-10.

Salzano, P.; Felicetti, M.; Laboccetta, A.; Borrelli, P.; Di Domenico, A., and Borrelli, A. L. . Minerva Ginecol. 2001 Aug; 53(4):235-8.

Louie, K. D. Calcium carbonate for premenstrual syndrome. Can Fam Physician. 2002 Apr; 48:705-7.

Serafini M Bellocco R., Wolk A, Ekström A., Total antioxidant potential of fruit and vegetables and risk of gastric cancer, Gastroenterology. 2002 Oct; 123(4).

Singh, R. B.; Dubnov, G.; Niaz, M. A.; Ghosh, S.; Singh, R.; Rastogi, S. S.; Manor, O.; Pella, D., and Berry, E. M. Effect of an Indo-Mediterranean diet on progression of coronary artery disease in high risk patients (Indo-Mediterranean Diet Heart Study): a randomised single-blind trial. Lancet. 2002 Nov 9; 360(9344):1455-61.

Thys-Jacobs, S. Micronutrients and the premenstrual syndrome: the case for calcium. J Am Coll Nutr. 2000 Apr; 19(2):220-7.

Thys-Jacobs, S.; Ceccarelli, S.; Bierman, A.; Weisman, H.; Cohen, M. A., and Alvir, J. Calcium supplementation in premenstrual syndrome: a randomized crossover trial. J Gen Intern Med. 1989 May-1989 Jun 30; 4(3):183-9.

Thys-Jacobs, S.; Starkey, P.; Bernstein, D., and Tian, J. Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. Premenstrual Syndrome Study Group. Am J Obstet Gynecol. 1998 Aug; 179(2):444-52.

Ward, M. W. and Holimon, T. D. Calcium treatment for premenstrual syndrome. Ann Pharmacother. 1999 Dec; 33(12):1356-8.

Whole grains cut stroke risk. Health News. 2000 Nov; 6(11):5.

Whelton PK, Appel LJ, Espeland MA, et al. Sodium reduction and weight loss in the treatment of hypertension in older persons: a randomized controlled trial of nonpharmacologic interventions in the elderly (TONE) JAMA. 1998;279(11):839-846.

Wu, K.; Willett, W. C.; Fuchs, C. S.; Colditz, G. A., and Giovannucci, E. L. Calcium intake and risk of colon cancer in women and men. J Natl Cancer Inst. 2002 Mar 20; 94(6):437-46.

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