The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

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The Healthiest Way of Eating

Welcome to WHFoods.org. Our website is designed to help you eat and cook more healthfully. Not only will you learn how to enjoy the maximum number of nutrients, but just as importantly, you will savor great-tasting food that takes only minutes to prepare! We are here to help you adopt the Healthiest Way of Eating and the New Way of Cooking Lifestyle by providing 3 Easy Steps to make your journey more fun and enjoyable.

The 3 Easy Steps

  1. Select health-promoting, nutrient-rich World's Healthiest Foods
  2. Use the New Healthiest Way of Cooking methods to maximize nutrition and flavor
  3. Follow the Healthiest Way of Eating Plan, which provides a guideline for your healthy eating lifestyle by combining the World's Healthiest Foods and the New Healthiest Way of Cooking.

Step 1: Select Nutrient-Rich World's Healthiest Foods

Nutrient-Richness is the paradigm at the core of The Healthiest Way of Eating. It is the measurement of how many nutrients (vitamins, minerals, antioxidants, protein, fiber, and omega-3 fatty acids) you will receive from your food for the least number of calories.

Nutrient-Rich Foods = Maximum Nutrients
Minimum Calories

Your body requires over 50 vitamins, minerals, fatty acids, and amino acids every day to operate efficiently and keep you healthy. All of these nutrients can be found in the nutrient-rich World's Healthiest Foods.

Why the World's Healthiest Foods Should Be Your Foods of Choice

The World's Healthiest Foods are among the most nutrient-rich foods in the world and therefore help promote optimal health by providing you with maximum nutrition and taste for the least number of calories. They ensure your body is receiving the necessary amount of nutrients it needs. Along with vitamins, minerals, protein, fiber, and omega-3 fatty acids they are concentrated in antioxidants and phytonutrients, which combat free radicals that can damage DNA and cellular structures, as well as act as powerful anti-inflammatory agents.

We always recommend selecting nutrient-rich World's Healthiest Foods for your body to function optimally and inspire well-being. They will help you enjoy more energy, strong bones, healthy skin, good sleep, and other aspects of optimal wellness. Alternatively, a diet that emphasizes nutrient-poor foods may lead to symptoms of nutrient deficiency: low energy, unhealthy skin, poor heart health, an inability to sleep, and reduced ability to cope with stress.

Food of the Week

Each week on the home page we highlight one of the World's Healthiest Foods as the Food of the Week. This food is one that is in the peak of its season in the U.S. when it has the best flavor, provides an abundance of nutrition, is readily available and is the least expensive. In different parts of the world, and even in different regions of one country, seasonal menus can vary, but to enjoy the full nourishment of food, it is best to make your menu a seasonal one. Seasonal eating is a great way to help promote better health.

List of World's Healthiest Foods

Each Food of the Week is found on our List of World's Healthiest Foods. This list includes more than 100 foods that George selected to be among the world's healthiest after 40 years of traveling around the globe searching for the foods associated with cultures recognized for their exceptional health and longevity.

For each of the World's Healthiest Foods, you will find a description of the food; how to select, store, prepare, and cook the food; the food's health benefits; and the food's nutritional profile. The list of World's Healthiest Foods helps you to select which of the nutrient-rich foods fit your personal tastes and nutritional needs. There may also be times when you are interested in increasing the intake of a particular nutrient. If so, click on the nutrient of interest from our list of Essential Nutrients and find which of the World's Healthiest Foods are most concentrated in it.

Step 2: Use the New Healthiest Way of Cooking

George was inspired to develop the New Healthiest Way of Cooking when he found that traditional cooking methods could lose up to 50-80% of the vitamins, minerals, antioxidants, and phytonutrients found in food! To George that meant that even if he was purchasing the most nutrient-rich foods available, it was possible that he was not enjoying many of their health-promoting benefits since the traditional cooking methods were depleting the food's nutrient potential.

The New Healthiest Way of Cooking will take you out of the dark age of traditional cooking. You will discover how great vegetables can taste and how by tenderizing their fibers by cooking them al dente it helps release their naturally wonderful and complex flavors.

We have long been aware that no matter how good a food is for you, no one will eat it if it doesn't taste good. That's why George has placed equal importance on maximizing both nutrition and taste when developing his New Healthiest Way of Cooking. His expertise has made the World's Healthiest Foods taste great!

Cooking With George Videos, 250+ Recipes, and More . . .

To put George's cooking methods into practice WHFoods.org website provides you with a Cooking with George Video each week, At-Home Cooking Demonstrations, WHFoods Kitchen, and an extensive library of Healthy Eating Recipes, many of which you will find included as part of the Healthiest Way of Eating Plan (see below). From breakfast to dinner, soups to salads, vegetable side dishes to vegetable entrees, you can find delicious recipes that will entice your whole family and save you time and money. Most recipes can be cooked in 5 minutes or less using 3 or fewer ingredients! By combining recipes such as 7-Minute Salmon, dinner salad with Mediterranean Dressing, 5-Minute Broccoli, and Blueberry Parfait you can to prepare a 4-course meal in just 15 minutes!

If you don't want to worry about what to prepare for dinner, we recommend you sign up for our free Weekly Newsletter as well as our Daily Tips and Recipes. Each day you will receive a Tip about a food or nutrition topic to help you learn more about the Healthiest Way of Eating. You will also receive a Recipe of the Day that provides you with great ideas for breakfast, lunch, dinner, or snacks. You can also learn more about the Healthiest Way of Cooking from George's new Healthiest Way of Cooking DVD.

Cooking at Home Can Save You Time and Money

Because George helps make preparing the World's Healthiest Foods fun, enjoyable, quick, and easy you will be inspired to prepare more of your meals at home rather than buy take-out food or eat out at restaurants. By purchasing food on sale you can also save additional money, which can help you purchase these powerful health-promoting foods for no more than what you are spending on food now if you eat healthy and even less if you regularly eat out. When you take into consideration all of the health benefits derived from selecting the World's Healthiest Foods and using the New Healthiest Way of Cooking you actually get more for your money because they provide you with health insurance that really works! And because George's recipes are so quick and easy, they save you time as well - a perfect fit for today's busy lifestyle.

Step 3: The Powerful Healthiest Way of Eating Plan

We encourage you to try the Healthiest Way of Eating Plan for just one week and make the World's Healthiest Foods and the New Healthiest Way of Cooking a way of life. By enjoying this new way of eating and avoiding unhealthy foods rich in fat, sugar and salt you will be surprised at how good you feel in just a few days.

You can continue after the first week by repeating the menu or creating your own combinations of the World's Healthiest Foods and Recipes. The variety of foods and recipes we provide help keep your menus varied and interesting with little effort. Readers have reported feeling more revitalized, powerful, and optimistic after just one week! And not only do they feel healthier, but those who continue this healthier eating lifestyle also write to tell us about how they have lost unwanted pounds at the same time.

The Healthiest Way of Eating Plan is Rich in Flavor and Provides 100% of Most Nutrients

You will love the foods in the Healthiest Way of Eating Plan: sweet fruit, rich in antioxidants vitamins, minerals, and fiber; great tasting vegetables, rich in immune-boosting nutrients; crunchy fresh salads that are full of enzymes and alive with flavor; great omega-3-rich fish recipes; beans and legumes are rich in folate, protein, and fiber; and nuts and seeds that are great for snacks.

The Healthiest Way of Eating Plan supplies it with you with over 100% Daily Value of many of the nutrients your body needs. Each nutrient has a specific role to play in the regeneration of the approximately 300 billion new cells created by our bodies each day! For these cells to be healthy, proper nutritional intake is a must.

The Plan provides over 100% Daily Value of many important nutrients from foods. These include:

And many more. . . .

The Healthiest Way of Eating Plan Promotes Synergistic Interaction of Nutrients

Nutrients work synergistically, which means they work in concert with other nutrients rather than individually. The Healthiest Way of Eating Plan is therefore designed to provide a variety of nutrient-rich foods to support the synergistic interaction of the nutrients they contain to promote optimal health. The nutrients concentrated in the World's Healthiest Foods featured in the Plan work together to supply anti-inflammatory protection for a healthier cardiovascular system and a stronger immune system as well as protection against the free radical activity that can damage cellular structures and DNA.

One good example of how the synergistic interaction between nutrients in foods works is in regards to bone health. The importance of calcium is almost always featured as the nutrient necessary for maintaining strong, healthy bones. The reality is that strong bones also need vitamins D and K, magnesium, and trace minerals like boron. All of these nutrients are not concentrated in one foods but in a combination of foods. Of course, milk and yogurt are great sources of calcium, green leafy vegetables provide you with vitamin K, and salmon is a wonderful source of those hard-to-find omega-3 fatty acids. So, as you can see by eating a range of delicious foods you'll enjoy great taste and promote better bone health.

Taking the Guesswork Out of The Healthiest Way of Eating

The Healthiest Way of Eating Plan was designed to take the guesswork out of healthy eating and make it fun, easy, and enjoyable. It provides a menu for breakfast, lunch, dinner, and even snacks for 7 days. After following the Plan, you'll become a master on how to mix and match recipes so that you can enjoy delicious meals that will help you take control of your health. And you won't feel deprived or hungry because nutrients like fiber help keep you feeling satiated and satisfied.

WHFoods.org Website Supports Your Ability To Achieve a Healthier Way of Eating Lifestyle

Our mission is to provide you with the latest information about the nutrient-rich World's Healthiest Foods and how to best prepare them - all of this FREE of charge! We support you with everything you need to achieve the Healthiest Way of Eating and Cooking: