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Ernährungsdiät – Grundsätze, empfohlene und verbotene Lebensmittel sowie Auswirkungen
Makronährstoffbilanz
Vitamine Und Mineralien
Amerikanisch
Traditionell
Balance
Vitamine
Max Müller
Autor
2026-09-24
Datum
4 Min. Lesezeit
article.read_time
4
Kapitel
Die Ernährungsdiät wurde vom US-amerikanischen Mediziner und Ernährungsberater Dr. Joel Fuhrman entwickelt. Ihre Besonderheit liegt darin, dass der Autor den Nährstoffgehalt von Lebensmitteln, insbesondere Vitamine und Mineralstoffe, über die klassische Makronährstoffbilanz stellt. Zur Auswahl der Lebensmittelprodukte dient der ANDI-Index (Aggregate Nutrient Density Index), der sie nach ihrer Nährstoffdichte einstuft. Welche spezifischen Ernährungsänderungen empfiehlt Dr. Fuhrman also?
Nutritional diet health equation and ANDI scale
The whole dietary ideology can be summarized in one simple formula, which the author called the health equation: H = N/C H nutritional density of the diet N number of calorie-free nutrients (vitamins, minerals, etc.) C amount of calories in a given product The basic principle of the Diet is to eat foods with high nutritive density. The ANDI scale itself illustrates the nutrical density, which allows us to find out which foods have the highest nutrential density at 1 kcal.
Who's the nutritional diet for?
Dr. Fuhrman does not dedicate his diet to a specific group of people. It is a diet that he believes should be followed by anyone who wants to live a long and healthy life.
Nutritional diet Recommended and prohibited products
The most commonly recommended foods are vegetables and fruits, nuts, seeds, legumes, avocados, which are the main source of NNT, pulp plants that supplement protein demand, unrefined cereal products, foods that should be consumed in limited quantities: oatmeal, lean poultry, fish, oils. These products should be phased out: sweets, refined oils, fatty meats, white flour products, all calorie-containing drinks, juice, alcohol, gas drinks.
The nutritional diet has effects
Dr. Fuhrman assures us that strict adherence to his recommendations will have significant effects on our health and well-being. First of all, it's the chance of losing excess fat without constant hunger and the subsequent jojo effect. Introducing nutritional dietary rules is also expected to improve sleep quality, increase energy and reduce the risk of many diseases (such as cancers, diarrhea, and type II diabetes). How does this work in practice?
