The George Mateljan Healthy Way of Eating

The WHF approach to eating rests on three principles:

  1. Choosing the most nutrient-dense foods available.
  2. Preparing them using methods that preserve both flavor and nutritional content.
  3. Selecting foods and recipes to match individual nutritional requirements.

Nutrient density measures how many vitamins, minerals, and other beneficial compounds a food delivers per calorie. The WHF rank among the highest in nutrient density across all food categories, providing vitamins, minerals, phytonutrients, essential fatty acids, and fiber in concentrated form relative to their caloric cost.

Visit the WHF A-Z list for the full database.

Each food in the WHF database met strict scientific criteria for nutritional content. The Food and Recipe Rating System explains the methodology used to evaluate and rank these foods. Selection was based on published nutrient composition data rather than subjective judgment.

Nutrient-dense foods deliver more essential micronutrients per serving. Over time, diets built around these foods are associated with reduced risk of chronic disease.

Organically grown produce allowed to ripen on the vine develops more complex flavor compounds than produce harvested early for shipping. The recipes on this site are designed to complement those natural flavors rather than mask them, and most take 30 minutes or less. Over 100 Healthy Recipes includes preparation instructions and timing for each dish.

Most of these foods are available at local markets, natural foods stores, or farmers markets. Organic varieties tend to have fewer synthetic pesticide residues and, in some comparative studies, higher concentrations of certain phytonutrients. Buying produce in season reduces cost and improves flavor, since seasonal items spend less time in transit.

Cooking method directly affects nutrient retention. Excessive heat or duration degrades water-soluble vitamins (particularly vitamin C and folate) and can denature protective phytonutrients. High-temperature frying of oils generates lipid peroxidation products, including trans fatty acid intermediates. Steaming, brief sauteing, and baking at moderate temperatures preserve more of the original nutrient profile.

Dietary variety increases the range of micronutrients and phytonutrients consumed. The recipes and menu plans draw from Mediterranean, Asian, and other culinary traditions, combining ingredients and cooking techniques from multiple regions. Over 100 Healthy Recipes includes the full collection.

Nutritional requirements differ by age, sex, and physiological state. A woman in menopause and a teenage girl entering menarche, for example, have different calcium, iron, and phytoestrogen needs despite sharing a household. The Food Advisor tool generates personalized nutrient analyses with food and recipe recommendations matched to individual profiles.

Additional site resources cover frequently asked nutrition questions, seasonal recipe suggestions in Over 100 Recipes, evaluations of popular diets at About Popular Diets, and detailed information on organic food standards and labeling. Use the Search function to find specific topics.

Topics

Discussion

Introduction

The WHF approach to eating rests on three principles:

  1. Choosing the most nutrient-dense foods available.
  2. Preparing them using methods that preserve both flavor and nutritional content.
  3. Selecting foods and recipes to match individual nutritional requirements.

Discover which foods are the world’s healthiest

Among thousands of edible foods worldwide, nutrient density separates ordinary from exceptional. Nutrient density compares the concentration of vitamins, minerals, and phytonutrients in a food against its caloric cost. The WHF rank at the top of this scale, delivering vitamins, minerals, phytonutrients, essential fatty acids, and fiber in concentrated form per calorie.

Visit the WHF A-Z list for the full database.

Each food in the WHF database met strict scientific criteria for nutritional content based on published nutrient composition data. The Food and Recipe Rating System explains the evaluation methodology.

Get the health benefits of the WHF

Nutrient-dense foods deliver more essential micronutrients per serving. Over time, diets built around these foods are associated with reduced risk of chronic disease and improved overall nutrient status.

The WHF are delicious and quick to prepare

Organically grown produce that ripens on the vine develops more complex flavor compounds than fruit harvested early for long-distance shipping. The recipes on this site preserve those natural flavors using minimal seasoning and brief cooking times. Most take 30 minutes or less. Over 100 Healthy Recipes includes full preparation instructions for each dish.

The WHF are affordable, convenient and familiar

Most of these foods are available at local markets, natural foods stores, or farmers markets. Organic varieties tend to carry fewer synthetic pesticide residues. In some comparative analyses, organic produce also shows higher concentrations of certain phytonutrients including phenolic compounds. Buying produce in season reduces cost and improves flavor.

Enjoy an “In Home Cooking Demo”

Cooking method affects nutrient retention directly. Excessive heat or prolonged cooking degrades water-soluble vitamins (especially vitamin C and folate) and can denature protective phytonutrients. High-temperature frying generates lipid peroxidation products. Steaming, brief sauteing, and baking at moderate temperatures preserve more of the original nutrient profile. The In Home Healthy Cooking School demonstrates these techniques.

Blend the great taste of the Mediterranean region with Eastern spices

Greater dietary variety increases the range of micronutrients and phytonutrients consumed. The recipes draw from Mediterranean, Asian, and other culinary traditions, combining turmeric (curcumin), ginger (gingerols), and other bioactive spices with olive oil, leafy greens, and legumes. Over 100 Healthy Recipes includes the full collection.

Get personalized eating information

Nutritional requirements differ by age, sex, and physiological state. A woman in menopause and a teenage girl entering menarche have different calcium, iron, and phytoestrogen needs. The Food Advisor tool generates personalized nutrient analyses with food and recipe recommendations matched to individual profiles.

Get personal answers at the WHF website

Additional site resources cover nutrition questions, seasonal recipe ideas in Over 100 Recipes, evaluations of popular diets at About Popular Diets, and detailed information on organic food standards and labeling. Use Search to find specific topics.

References

  1. Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7. 1998. PMID:17690. https://doi.org/10.1111/j.2042-7158.1977.tb11311.x
  2. National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381. 2000. PMID:17810. https://doi.org/10.1016/s0091-679x(08)60223-x
  3. 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. https://doi.org/10.1099/00221287-100-1-23
  4. 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. https://doi.org/10.1111/j.2042-7158.1977.tb11321.x
  5. 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. https://doi.org/10.1111/j.2042-7158.1977.tb11291.x
  6. 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. https://doi.org/10.1111/j.2042-7158.1977.tb11301.x
  7. Fisher BE. Organic: What's in a name?. Environ Health Perspect 1999 Mar;107(3):A150-3. 1999. PMID:17830.
  8. 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. https://doi.org/10.1016/s0022-3565(25)30930-4
  9. 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. https://doi.org/10.1111/1523-1747.ep12497872
  10. 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. https://doi.org/10.1016/s0022-3476(77)80475-7
  11. United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill. 1990. PMID:17840. https://doi.org/10.1055/s-0028-1091512
  12. 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. https://doi.org/10.1002/jps.2600660504
  13. 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. https://doi.org/10.1016/0014-2999(77)90121-2
  14. 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. https://doi.org/10.1016/s0090-9556(25)05984-7
  15. . . 0.
  16. . Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7. 1998. PMID:17690. https://doi.org/10.1111/j.2042-7158.1977.tb11311.x
  17. . National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381. 2000. PMID:17810. https://doi.org/10.1016/s0091-679x(08)60223-x
  18. . .
  19. . Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7 1998. PMID:17690. https://doi.org/10.1111/j.2042-7158.1977.tb11311.x
  20. . National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381 2000. PMID:17810. https://doi.org/10.1016/s0091-679x(08)60223-x
  21. 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. https://doi.org/10.1099/00221287-100-1-23
  22. 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. https://doi.org/10.1111/j.2042-7158.1977.tb11321.x
  23. 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. https://doi.org/10.1111/j.2042-7158.1977.tb11291.x
  24. 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. https://doi.org/10.1111/j.2042-7158.1977.tb11301.x
  25. Fisher BE. Organic: What's in a name. Environ Health Perspect 1999 Mar;107(3):A150-3 1999. PMID:17830.
  26. 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. https://doi.org/10.1016/s0022-3565(25)30930-4
  27. 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. https://doi.org/10.1111/1523-1747.ep12497872
  28. 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. https://doi.org/10.1016/s0022-3476(77)80475-7
  29. United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill 1990. PMID:17840. https://doi.org/10.1055/s-0028-1091512
  30. 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. https://doi.org/10.1002/jps.2600660504
  31. 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. https://doi.org/10.1016/0014-2999(77)90121-2
  32. 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. https://doi.org/10.1016/s0090-9556(25)05984-7