“Nutrition is the master key to human health.”

—T. COLIN CAMPBELL, PhD

EAT whole plants such as grains, nuts, and fruit


Studies have shown that populations with mostly plant-based diets have longer lifespans.

AVOID animal products such as meat, fish, and dairy


Populations that eat mostly animal products have higher rates of chronic disease.

AVOID processed, artificial foods


These foods can be high in sugar, sodium, trans fats, and preservatives, and are stripped of original nutrients.

AVOID added fats and sugars


Rich, fatty food and sweets offer no nutrients and create addiction-like cravings.
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Non-starchy Vegetables

Leafy greens, broccoli, zucchini, eggplant, tomatoes, etc

Starchy vegetables

Potatoes, sweet potatoes, legumes, beans, lentils, peas, corn, squash, plantains

Fruits

All whole fruits, as found in nature (not dried, juiced, etc)

Whole Grains

100% whole wheat, oats, brown rice, etc *

Beverages

Water, unsweetened plant “milks,” decaffeinated coffee and tea, green tea

Omega 3 sources

Chia seeds, ground flax seed

Spices

All spices

Meat

Fish, poultry, seafood, red meat, processed meat

Dairy

Yogurt, milk, cheese, half and half, cream, buttermilk

Added fats

Liquid oils, coconut oil, margarine, butter

Eggs
Vegan replacement foods

Vegan “cheese” and “meats” containing any oil

Refined flours

All wheat flours that are not 100% whole wheat

Predominantly “added sugar” foods
Candy bars, most snack/energy bars, cookies, cakes, etc
Beverages

Soda, fruit juice (even 100% pure fruit juice), sports drinks, energy drinks, blended coffee and tea drinks (Frappuccino, chai tea, etc)

Many of the foods in the “sparingly” list of the food guide above are healthy foods. Lots of evidence suggests nuts are healthy, for example, and avocados and seeds have many valuable nutrients. But there’s a unique circumstance with people used to the standard American diet who suddenly are trying to avoid added fats, cheeses, and rich cuts of meat. They still crave rich, fatty meals, and if they realize they can put a ½ cup of cashews in every meal, or a ½ of an avocado on everything, then they can “follow the rules” and still love the taste of their food. And guess what? They won’t lose as much weight as they want or necessarily get the maximal benefit.


Nuts

Peanuts, almonds, cashews, walnuts

Avocados
Coconut
Seeds (except omega-3 sources)

Sesame, sunflower, pumpkin

Dried fruit
Added sweeteners

Maple syrup, fruit juice concentrate, added sugars (including natural sugars)

Beverages

Caffeinated coffee and tea, occasional alcoholic beverage

Refined soy protein and wheat protein
Soy protein isolate, seitan (wheat gluten protein), tofu
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