This is to notify you that we are completely out of books. A second edition has been a work-in-progress for the last two years. Our goal is to create the most outstanding book containing information supported by the latest science. In that endeavor we have spent the years updating the scientific material with over 10,000 scientific articles having been reviewed in the process. Because the book is getting close to completion George has decided not to print additional copies of the current book (printed in 2006) as he would like Readers to benefit from the new material (over 50%) found in the second edition. We are speeding up the process to bring the book to completion as soon as possible, and we will have a better idea of when this might be in the next couple of months. We will be sure to keep you posted as to our progress.

The World's Healthiest Foods book
by George Mateljan

Did you ever think that these times of economic turndown and struggling economy could actually be beneficial to your health? By purchasing nutrient-rich foods and preparing great-tasting, health-promoting foods at home, you can not only save money but improve your health! The World's Healthiest Foods book will help you do just that.

What Healthcare Professionals are Saying

The World's Healthiest Foods has been receiving rave reviews from health professionals. . . .

You have written a MASTERPIECE. I have been asked to review and comment on many books over the years. None has ever impressed me more than The World's Healthiest Foods. The book offers the richest feast of information on healthful eating I have ever seen compiled into a single source. George Mateljan.s achievement in creating this masterful resource is nothing less than stunning. Keep this book within easy reach, and everything you need to know about eating for optimal health and pure delight.from which foods to choose to how they should be prepared.will be at your fingertips. If every kitchen held a copy of The World's Healthiest Foods, and every cook referred to it often, the health benefits would be dramatic." David L. Katz, MD, MPH, FACPM, FACP; Yale University School of Medicine Professor & Director, Prevention Research Center, Nutrition Columnist, O, The Oprah Magazine, Medical Contributor, ABC News; and Health Columnist, the New York Times Syndicate

This book is FABULOUS!! It is a fantastic resource to help guide people to delicious healthy eating. An absolutely amazing resource that provides invaluable, crystal-clear guidance in capturing the tremendous health promoting effects of food. The delicious recipes are perfect for the healthy lifestyle. . .quick, easy, and highly nutritious. - Michael T. Murray, N.D., co-author of the Encyclopedia of Natural Medicine

I found the World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating to be fascinating. It's the best source for transforming the latest nutritional science into healthy delicious meals that can improve your health. - Jeffrey Bland, Ph.D., author of Genetic Engineering

More testimonials from our readers . . .

Fantastic — a work of genius. What an amazing book. I spent a lot of time researching the healing properties of foods and how to incorporate them into my daily life. This book is a must for everyone serious about the role food has in their healthy way of living. - Rodney

You deserve a Nobel prize. - AB

Hi George, I wanted to first thank you for your wonderful website and fabulous book. I keep the book by my side and read it constantly. I also read every email that you send! - Miriam

I am on your site EVERY DAY and you have changed my life for the better. I also ordered your book, which is exactly the resource I needed! Your website and cooking strategies has helped me change my entire outlook. Please send this to George, he saved me! - Sharyn

This book should be in every home where someone cooks or someone else eats. In other words, this is an essential book! - MH

The best book ever for finding a healthy way to eat and I have been through most. I don't ever call it a diet. I just call it a healthy way to live. - PZ

This book is a must have. Everything you need to know about foods and how to eat right is in this amazing book. - DK

Thank you George, this is to me the Bible on health. - AN

I'm writing to thank all of you. It really makes a big difference to me, to be able to access the kind of (detailed) information you offer, and to know it's accurate & reliable. Please keep the Site up and running! - Nancy

I received my copy of your new book the other day and I could not believe the quality and the wealth of information and is on all of those pages. This is one book that is definitely going to make great changes, for the better, in people's lives. I have never seen any other book like this one and I don't think I ever will. Thank you so much for your dedication to your web site and to this book. One very pleased customer. - Lena

What an incredible tour de force! Your book is exactly what I have been looking for—all the healthy ingredients and their amounts listed, the good and bad fish, plus how to best prepare the foods, allergic reactions, and so much more. This is an extraordinary accomplishment, and you are to be highly lauded for such a feat. I stayed up until 3:00 a.m. reading it the other night. Again, this is a fabulous book. You have done a great service to the world with this information all in one book. - Georgia

This book is packed full of valuable information. No kitchen or healthy household should be without it. Lots of less popular vegetables were a mystery to me until George told me what to do with them, how to do it, and why I need them in my diet. Kale for example, I had no idea how to prepare it. Now, I LOVE it and can't seem to get enough of it. I make Kale soup and Kale fritattas all the time. Thanks for this incredible addition to my kitchen, George. - HC

Thank you for this wonderful informative website. I am a licensed acupuncturist in Hawaii and Arizona and find your data very helpful for my patients. Please continue your excellent work. Here's to your Healthy Future. . Joyce

I love your book!!!! I think everyone who is interested in nutrition and healing should have a copy. As a matter of fact next month I am going to buy one for the Kinesiology office I go to. - Michelle

I have just received your book and it is fantastic. Thanks for putting together such great resources in healthy food lifestyles. - Rodney

I recently purchased The World's Healthiest Foods book and I am more than thrilled with how interesting and easy to use it is. I think it is just about the only book a family needs in order to cook up healthy and quick meals. Thank you! - AN

This is a fabulous book, not only does it have loads of nutritional information in a great format it has great recipes too. Things are well explained with research to back up the claims. This would be a great present for a new bride or someone just wanting to treat themselves. I have over 500 cookbooks and this is a great resource I would recommend it to anyone beginners and experienced cooks alike. - Lesley

  

No Matter How Good a Food is for You, You Won't Eat It If It Doesn't Taste Good—My Cooking Methods and Recipes Make Them Taste Great!

"Healthy foods" have long gained the reputation of being good for you but having little or no taste, or tasting horrible. So I have spent many years developing not only nutritious recipes but recipes and cooking methods that make the World's Healthiest Foods taste great. My al dente method of cooking is just one example of how you can increase the flavor and nutrition of your food and prepare it in a matter of minutes.

Make Great-Tasting Foods in 7-Minutes or Less with 5 or Fewer Ingredients to Fit Your Busy Lifestyle

And not only do the recipes taste great, they are easy to prepare so they can fit into today's busy lifestyle. Yes, it may seem unbelievable but you can make most of my 500 recipes found in The World's Healthiest Foods book in 7 minutes or less and using 5 or fewer ingredients! Never before has cooking been so convenient, nutritious and tasty:

• Mediterranean Swiss chard in 3 minutes

• Al dente Asian broccoli in 5 minutes

• Sweet potatoes in 7 minutes

• Salmon and chicken in 10 minutes

• Salads in 10 minutes

• Luscious no-bake desserts in 10 minutes or less

You can even prepare a 5-course meal in 15 minutes! And 100 of the recipes require no cooking at all.

Cooking Food Al Dente: A Breakthrough, Innovative Way to Cook that Retains the Maximum Number of Nutrients as Well as Taste

Many traditional cooking methods result in overcooked foods that not only lose from 50-80% of their nutrients but most of their taste and texture as well. That's why I dedicated years to perfect the al dente method of cooking —to retain not only the majority of nutrients such as the vitamins, minerals, and antioxidants found in food but its taste and texture as well.

Only in The World's Healthiest Foods book will you find the new and innovative way to cook your vegetables al dente. Usually reserved for the cooking of pasta, I adopted this concept to cook vegetables that retain the maximum number of nutrients and taste—they are cooked just long enough to soften their fibers.

This is important because as the fibers are softened they free up thousands of nutrients for easier digestion and absorption allowing the body to convert them to energy. At the same time you'll enjoy the discovery of new and hidden flavors that you did not know existed before. That's what al dente cooking is all about.

With my al dente method of cooking combined with the right combination of healthy ingredients including herbs and spices, vegetables will come to feel like an indulgence rather than something you are supposed to eat. For example, cook your broccoli al dente and combine with feta cheese and olives for a taste sensation. Combine it with a piece of Quick-Broiled salmon, which only takes minutes to prepare, and you have a healthy meal that you will want to serve to your most finicky friends.

Is the Healthiest Way of Eating—a Mediterranean-Style of Eating—One of the Healthiest Ways of Eating Anywhere in the World?

Yes. The Healthiest Way of Eating is similar to a Mediterranean-style of eating. Scientific research continues to find the Mediterranean-style diet a heart-healthy diet that is one of the healthiest in the world. Rich in fresh fruits, vegetables, fish, beans, grains, goat cheese, olive oil, and red wine it is very similar to our Healthiest Way of Eating. And it is renowned for its great taste!

What Readers are Saying About Our Great-Tasting Recipes:

This book is truly amazing! The book is easy to read and the recipes are simple, fast and delicious. You don't need a long list of ingredients for any of the recipes, and the longest part of preparing any of the meals is cutting up the veggies. My family calls this the cooking bible, because we refer to it every evening. I have come to love whole foods more than I thought possible and I have tried foods I never knew existed. Thank you George for all your wisdom. - Zeta

Just wanted to thank you again for this really spectacular recipe! . . My husband requested that I make another batch this week (he virtually never asks for anything specific). Zesty Mexican Soup has everything.healthy protein, lots of vegetables, great flavor—it's so easy and quick to prepare and tastes just as good even 2-3 days later! The recipe made enough that I filled 3 quart jars and put them in our refrigerator. We enjoyed it for lunch or dinner for several days. - AN

I think it is an amazing book. I knew that broccoli was an extremely healthy food but stopped cooking it because my husband complained about how it made the house smell. Your steaming method works so well (no smell) and I was absolutely delighted when my 12-year old and 9-year old asked if I could please make that broccoli again because it was so good!! My kids are pretty healthy eaters, but not when it comes to vegetables so I am so excited to continue experimenting with your vegetable recipes that they might finally eat. My wake up call was a check up with high cholesterol. I am committed to a lifestyle change with more healthy food choices. Thank you so much for making this so much easier to do with your book as a guide. - Diane

I just wanted you to know that I tried your Golden Squash Soup recipe and it was amazing. It's the first recipe I've tried from WHF and I must say you've made a fantastic first impression. Very flavorful and fresh. I'll be keeping a close eye on your recipe section and trying as many as I can. Thank you very much for sharing these with us. - Tony

For anyone who is seeking guidelines for healthier eating, this is your best source. There are over 800 pages of information that is concise, neatly organized, and easily found. I have been cooking for over 40 years and am learning new things from this book all the time. - AV

George Mateljan's view on food is illuminating. He looks at food as a vehicle for maximizing health as the first priority through preparation that maximizes nutrition while achieving the best taste. He never budges from this mantra. His efforts fill your mind with the facts and history of each of his chosen foods. For me, his book helps me fortify my mind to be a little stronger against the daily temptations of America's food marketing machine. - Mark

This is the best, most comprehensive guide to selecting and preparing foods I've ever seen. Although I have taken a college-level nutrition course, I found the book very informative and a supplement to my existing knowledge. I have learned so many things about food preparation that are not common knowledge.even as someone who loves to cook and who reads much information related to cooking and nutrition. It also provides many recipe options, which allow one to innovate with whatever ingredients are available at the time. I enjoy consulting this book everyday. - AN

This book is truly amazing! The book is easy to read and the recipes are simple, fast and delicious. You don't need a long list of ingredients for any of the recipes and the longest part of preparing any meal is cutting up the veggies. My family calls this book the cooking bible, because we refer to it every evening. I have come to love whole foods more than I thought possible and have tried foods that I never knew existed. Thank you George for all your wisdom. - Heather

Fabulous book. Basic necessity for a cookbook for cooking vegetables. Best that I have ever tasted. Lots of great information. Brings it all together. - CT

Incredible World's Healthiest Foods Are Some of the Most Health-Promoting, Nutrient-Rich Foods in the World

Literally hundreds of foods are available for you to choose from so why should you select the World's Healthiest Foods? It's not just because I believe they are the best foods in the world, but they are foods that are associated throughout the world with cultures known for their health and longevity. My journey to discover the World's Healthiest Foods began in 1970 and lasted for almost 40 years!

If you are looking for foods that contain all the nutrients you need for good health, are low in calories and not fattening foods the World's Healthiest Foods are just the foods for you.

To be included among the list of The World's Healthiest Foods they had to fulfill all of the following criteria and be:

• Among the richest in nutrients
• Familiar to most people in the United States
• Affordable
• Readily available throughout the year
• Scientifically acknowledged as a foods that promotes health
• Great tasting

Merely feeding your body is not the same as nourishing your body. You need nutrient-rich foods to stay healthy. Your body requires over 50 vitamins, minerals, fatty acids, amino acids, and powerful phytonutrient antioxidants every day; all of these nutrients can be found in the World's Healthiest Foods and the Healthiest Way of Eating.

The health-promoting World's Healthiest Foods are the best foods to boost your health and vitality, give you glowing skin, clear eyes, strong bones, thick glossy hair, strong muscles and even help you lose those extra pounds. This is why I call them incredible foods!

The New Paradigm in Healthy Eating is Nutrient-Richness: the Maximum Number of Nutrients for the Least Number of Calories

The World's Healthiest Foods are nutrient-rich:

Nutrient-Rich World's Healthiest Foods

=

Maximum Nutrients Minimal Calories

Nutrient-richness is the key to the World's Healthiest Foods and 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.

Since the World's Healthiest Foods are some of the most nutrient-rich foods around, you won't have to worry about getting all of the vitamins and minerals you need if you make them the foundation of your Healthiest Way of Eating. Along with vitamins and minerals, 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. And their rich source of fiber can help stabilize blood sugar levels and protect against diabetes.

The World's Healthiest Foods are Whole Foods That Are Closest to Their Natural State

Whole foods are as close as possible to their natural state and contain all of the healthy nutritional substances which provide good health. They are not sugary, refined foods filled with additives and preservatives. They are foods richest in health-promoting nutrients rather than foods that are full of empty calories. That's why making the World's Healthiest Foods the foundation of your diet will help give you a body that expresses all that you are meant to be—healthy and filled with energy to live life to its fullest.

The Health-Promoting World's Healthiest Foods Keep You Healthy by Supporting Your Natural Health-Promoting Capabilities

Eating to support your natural health-promoting capabilities is not a new concept. Over 2,000 years ago, Hippocrates, the Greek physician and the father of modern medicine declared, "Food is your medicine." The Healthiest Way of Eating is the way to put this age-old philosophy into practice today.

Science tells us that our body has innate protective mechanisms to keep us healthy. Two million people die every year from preventable diseases in the United States such as heart disease, diabetes, cancer, and others. So how can these diseases be prevented? By taking one simple step—start eating health-promoting foods like the World's Healthiest Foods and reduce your intake of nutrient-poor foods such as overly refined and overly sweet foods, which we often refer to as junk food. The Healthiest Way of Eating provides the body with the nutrients that it need to do the job it is innately capable of helping to prevent disease and maintain health.

Even people long devoted to healthy eating often express their lack of knowledge or confusion about the best way to do this. That's why I wrote The World's Healthiest Foods! Combine the knowledge you will discover in this book with proper exercise and you have the formula for optimal health.

But just don't take my word about the benefits of the World's Healthiest Foods and the Healthiest Way of Eating—we have received testimonials from thousands of Readers of both the website and book attesting to the remarkable health benefits they have enjoyed since changing to a Healthiest Way of Eating with the World's Healthiest Foods:

Mood benefits:

I think your web site has probably SAVED MY LIFE. I write this with tears in my eyes because I know I was near the end of a very dangerous path. It was depression and a lack of interest in food - nothing tasted good anymore, so I just didn't eat. My Doctor told me I was in the early stage of some serious malnutrition. I do not know if I have gained any weight since I found your web site, but at least I do not feel like I am wasting away anymore. I have started eating at least twice a day and very good wholesome, nutrition rich, delicious food. I wanted to thank you for your web site. If I hadn't seen the world's healthiest foods list I know I would still be on that same dangerous path I was on. WHFOODS has life altering, magical healing powers within. I keep WHFoods on my Bookmark Bar and visit almost every day!! - Karen

For the first time in my life, I feel so happy to just be me. My mood has completely changed. I'm motivated. I have confidence. I feel healthy! Not once do I feel deprived because, like I said, I don't have cravings anymore! My friends ask me how I do it, and I tell them... it's all about The World's Healthiest Foods. I feel great, and I'm still losing weight! Now I can't wait to get into that bride's maid's dress! Thank you so much, for changing my life. - Amy

Lowering cholesterol:

Aware that I am quite predisposed to heart disease, I have been watching what I eat and have really made use of your newsletters and website. Last week I met with my doctor to go over my latest cholesterol tests. Before going in I was feeling discouraged with the two deaths in this past year, thinking that even though I have been trying to make good choices, for me it probably would not make any difference, I was prepared to go on medication. Well, surprise, my cholesterol had gone down substantially and is now in a very low normal range. My doctor was quite surprised to see the change and noted that it was very unusual to see such a drop without medication. Thank you again for this wonderful website! - Theresa

I am 74 years old and have had high cholesterol levels for years. For a year or so I have been studying the information on your site and adjusting my diet. A few days ago my doctor called me with the lab results -- healthier in all areas! And my high cholesterol was down about 50 points. The doctor told me my diet practices have paid off! Your brilliant site is an ever-updated, research-supported, and rewarding resource. Thank you so much—you are a shining example of what the Internet can do for people. - SM

Menopausal symptoms:

Thank You!!!: I just needed to thank you for changing my life. This information has created a better, healthier, more energetic me. I have lost close to 30 pounds by changing my way of eating and have lost all of my crazy menopausal symptoms which was my main reason for researching a change in diet, since I did not want to resort to hormones unless absolutely necessary. I just love all the wonderful information, and have directed many people to your site. I was a terrible fast food, processed food eater, never drank water or ate any kind of fruit. Now, just the thought of fast food makes me sick. I just couldn't let this change in my life go without thanking you so much for helping me. - DL

Lowering blood pressure:

I just want to tell you what a blessing your site has been to me since I found it about 3 weeks ago.I have used several recipes and I hardly eat anything without running the nutritional value of it on whfoods. I am feeling better than ever, losing some weight, and my blood pressure is under control for the first time in about 2 years. Thanks again for all you do. - Danny

Younger and healthier:

Many thanks: I discovered this website about a year ago, around the time that I decided to radically change my diet. WHFoods has been my primary resource. There's so much to learn here, and I've only scratched the surface. I often refer to the list of the 100 healthiest foods to remind myself what to pick up at the store. I'm 34, and my body looks as it did when I was 24. My skin is healthy, I have ample energy, my sexual vitality has increased and I haven't had a cold in over a year. I'm grateful for the generosity of WHFoods and the joyful spirit with which it offers its information and guidance. It's great to have a partner in the quest for optimal health, and it makes me want to share the message with others. It also gives me insight into the immense food-related suffering that exists in our society. I hope to find ways to relieve some of that suffering, now that I've relieved a bit of my own. - Jonathan

Since I have started to use the WHFoods List as the basis for my diet, I have experienced a tremendous improvement in my overall feeling of well-being. I no longer get headaches, muscle aches, heartburn or joint paint. They used to be a part of my daily life. I am losing weight by making a permanent change in my eating habits rather than dieting (which always resulted in a greater weight gain after I completed the diet). I never feel deprived in any way, and I am enjoying eating as much as I ever did. I just no longer experience all those unpleasant side effects from eating unhealthy, high-calorie foods. - Victoria

Health-Promoting 4-Weeks Plan is So Powerful You Will Start Seeing Great Results After the First Week

You are about to discover what may be the most powerful Healthiest Way of Eating Plan ever developed. This is the only Plan that I know of that features over 100% of the daily value (DV) for a wide range of essential nutrients. By following the Plan you will enjoy an abundance of energy and vitality, better cardiovascular health, healthy blood pressure and cholesterol levels and maintain a healthy weight. Good health brings you greater happiness and joy in your life.

Health is not a matter of luck; you have to make wise food choices for optimal health. In the 4-Weeks plan we have done all the work for you to make the Healthiest Way of Eating easy and simple. I have done all the research into creating a Plan to optimize your health and weight loss with a minimal amount of effort. It will change your life! And you can feel the effects in a matter of days:

The most amazing health book I've ever read!! This not only teaches you about what your body needs to perform at its best, but it also helps you to make a transition into a healthier lifestyle VERY EASILY! There are menus you can follow and there are enough for about a month. I've been following the menu for 4 days now and these are my results so far:

1. I've lost 5 lbs!
2. My energy is through the roof!
3. I don't feel weighed down after any meals!
4. My intestines love me!
5. I've gained time because these recipes are so fast and simple to prepare.
6. My appreciation and knowledge of veggies that used to scare me at the supermarket are opening up new flavor doors!
7. I'm never hungry with this plan so I don't crave unhealthy things!

Have I mentioned it's only been 4 days! I can't wait to see what I'll look like in a month! - CT

What the 4-Weeks Plan Will Do for You—Protect Your Cells and DNA from Free Radical Damage, Improve Your Immune System, Reduce Inflammation and Protect Your Heart

4-Week Meal Plan will help you stay focused, sharp and energized all day. It is the best Plan to provide you with all the nutrients you need every day. Here's how it works:

Week 1 - Cleanse body of deadly free radicals and increase your energy
Antioxidant-rich foods help to combat the free radical activity that results in damaging DNA and cellular structures. Since antioxidants work synergistically, we need to eat a variety of antioxidant-rich foods for optimal protection.

Week 2 - Supercharge your immune system
Good health means a strong immune system making every organ in your body stronger and more resilient. Eating foods rich in vitamin C such as lemons, oranges, cabbage, Brussels sprouts, and broccoli are absolutely critical for optimal immunity. A strong immune system can translate into experiencing fewer colds and flues and a slowing down of the aging process.

Week 3 - Reduce inflammation, the key to healthy organs
Inflammation can attack any part of your body and cause cellular damage to your liver, kidneys, thyroid, eyes, and heart. The best foods to help reduce inflammation are the omega-3 fatty acids of which most people need 2.5-4.0 g each day.

Reducing inflammation can help:

• Prevent memory loss - omega-3s nourish your brain; they have been shown to help protect your brain's neurotransmitters, which are the foundation for memory, moods.
• Reduce joint pain
• Keep skin elastic and free of wrinkles. Staying fresh and smooth.
• Promote healthy lung function

Week 4 - Protect Your Heart
Heart-healthy foods in the Plan are rich in monunsaturated fats and omega-3 fatty acids, which help maintain strong healthy arteries, great circulation, a healthy heart, and much more:

• Promotes normal blood pressure

• Improves HDL/LDL cholesterol ratio

• Protects heart from free radicals

• Promotes healthy circulation

The 4-Weeks Plan Features over 100% of the Daily Value for a Wide Range of Health-Promoting Nutrients The 4-Weeks Plan is the best Plan to help you easily incorporate the World's Healthiest Foods into your Healthiest Way of Eating and give you all the health-promoting nutrients you need every day. If you are looking for the perfect way of eating, the 4-Weeks Plan is just what you are looking for.

In this book I reveal for the first time my secrets to the Healthiest Way of Eating using the 4-Weeks Plan, which includes recipes and

menus designed to be quick and easy and guaranteed to give you better health and more vitality.

The more than 500 recipes in the book are combined into daily menus so you can enjoy over100% of the daily value (DV) for a host of essential nutrients. By enjoying all of these nutrients each day, you help to support the important synergistic activity that occurs between nutrients.

Analyzing the 4-Weeks Plan Showed Incredible Results: It Contains 100% Daily Value (DV)* for Essential Nutrients

The recipes and menus contained in the 4-Weeks Plan contain 100% of the daily value (DV) for the health-promoting nutrients we require for health, energy, and vitality.

The 4-Weeks Plan will provide 100% of the DV for many nutrients, which have important health-promoting properties, including:

100% DV for protein	maintain healthy skin, hair and muscles
100% DV for fiber	supports regularity
100% DV 100for vitamin A	promotes vision health
100% DV for biotin	maintain energy supply to nerves
100% DV for folate	supports heart health
100% DV for pantothenic acid	improves response to stress
100% DV for riboflavin	promotes energy production
100% DV for thiamin	maintains energy supplies
100% DV for vitamin B6	supports your nervous system
100% DV for vitamin B12	supports production of red blood cells
100% DV for vitamin C	protects against free radical damage
100% DV for vitamin E	helps protect skin from ultraviolet light
100% DV for vitamin K	allows blood to clot normally
100% DV for calcium	helps build strong bones
100% DV for copper	promotes proper thyroid function
100% DV for iron	helps energy production
100% DV for potassium	helps lower risk of high blood pressure
100% DV for magnesium	helps relax nerves
100% DV for niacin	promotes cholesterol level balance
100% DV for selenium	reduces risk of joint inflammation
100% DV for zinc	supports healthy immune system
100% DV for omega-3s	reduces inflammation
100% DV for tryptophan	promotes better sleep

Also contains, antioxidants, carotenoid phytonutrients such as beta-carotene, lutein, zeaxanthin, lycopene, anthocyanins, and flavonoid phytonutrients such as anthocyanins for which there are no daily values established.

So the World's Healthiest Foods are the best multi-vitamin and mineral (as well as other nutrients) supplements on earth.

* The U.S. Food and Drug Administrations "Reference Values for Nutrition Labeling" was chosen to use as our standard for the Daily Value (DV).

Why You Need Nutrients Everyday—Because Only Limited Amounts of Water-Soluble Vitamins Be Stored in the Body

Water-soluble nutrients (such as vitamin C and vitamins B1, B2, B3, B5, B6, B12, and folic acid) are not made in the body and can only be stored in the body in limited amounts (if, at all), so you need to consume foods rich in them each day for your health to be at its best. Our bodies are very adaptive and can obviously survive on less than the recommended amount of nutrients each day but not without cost to our well-being. The effects may go unnoticed for a while as they may be very subtle or they may take a long time to fully develop. The 4-Weeks Plan ensures you get all the nutrients you need everyday.

4-Weeks Plan Combines Foods for Maximum Nutrient Synergy—Nutrients Work Together for Maximum Health-Promoting Benefits

A miracle food or nutrient has never been found because, as science continues to affirm, the "miracle" lies not with miracle nutrients or miracle foods but in a combination of nutrients and foods that work together to promote optimal health. This working together of nutrients is known as nutrient synergy. In the 4-Weeks Plan you get the best foods to eat and those foods provide the maximum health benefits when eaten together.

At the same time the Plan provides 100% daily value of vitamins, minerals and other essential nutrients, it is providing a blend of nutrients—vitamins, minerals, fiber, fatty acids, antioxidants, phytonutrients, etc.—that work synergistically. This is what makes the 4-Weeks Plan so great and the reason why it helps prevent disease and promote health.

An example is the interaction of nutrients necessary to maintain strong healthy bones. While calcium is highlighted as the "bone-building" nutrient, in actuality it cannot build strong bones without interacting with other nutrients such as vitamins K, C, D and other minerals such as magnesium, manganese, boron, copper and zinc as well as phytonutrients. The necessary phytonutrients will also be provided in the correct balance from the World's Healthiest Foods.

A further example of why it.s important to enjoy a range of nutrient-rich foods in order to enjoy optimal health: To promote healthy blood pressure, you need not only require potassium but foods such as fruits, salads, and vegetables, which provide not only potassium but are rich in calcium, magnesium, omega-3, vitamin C, and folate.

The bottom line: Since there is so much yet to be learned about individual nutrients and how they work together, it is only through eating a variety of whole foods, such as the World's Healthiest Foods and the 4-Weeks Plan that help you get everything your body needs to function optimally.

Undiscovered Synergistic Effects of the 4-Weeks Plan: 40,000 Phytonutrients Yet to be Discovered!

Did you know that science estimates 40,000 phytonutrients are yet to be identified? This is one of the greatest discoveries of the 20th century and one of the primary reasons why the foods included in the 4-Weeks Plan are the best for your health. Unidentified nutrients mean unidentified synergistic reactions between nutrients and unidentified health benefits from those nutrients and their interactions. It also means these nutrients cannot be isolated so the only way to assure that we reap their health-promoting benefits is to eat a variety of whole nutrient-rich foods (such as those found in the 4-Weeks Plan). Someday they will be identified and their specific roles in supporting a healthy immune system, cardiovascular system and reducing inflammation and reduce free radical activity will be recognized. Even then, enjoying foods such as the World's Healthiest Foods will be the best way to ensure that you will get their health-promoting benefits.

Lose Those Extra Pounds with the 4-Weeks Plan and Maintain Healthy Weight Loss, Not by Depriving Yourself Through Dieting but by Enjoying the Healthiest Way of Eating

Are you making the same mistake that many people make when they try to lose weight —just eat less and often feel hungry. Cutting down on your food intake can actually slow your metabolism; some people may actually gain weight while eating less. You can't fool a metabolic and hormonal system that's the result of thousands of years of evolution!

Eating health-promoting nutrient-rich foods, such as the World's Healthiest Foods, optimizes your bodily functions and keeps your metabolism working optimally and feeling satiated. You will also eat fewer nutrient-poor foods (because you have no room) that do little to support a healthy metabolism and blood sugar levels.

Losing Weight By Getting Healthier with the 4-Weeks Plan

Rich in nutrients and low in calories—enjoying the nutrient-rich World's Healthiest Foods is the best way to permanently lose weight by getting healthier. Instead of being rich in calories, the World's Healthiest Foods are rich in nutrients and fiber. The vitamins, minerals, antioxidants, and fiber found in these foods will nourish your cells, reduce food cravings, and reduce your hunger because you will feel satiated. That means you will be less tempted to overeat and you not only get healthier but you can lose weight as well!

You Will Never Go Hungry with the 4-Weeks Plan—You Can Even Enjoy Snacks and Dessert

You will not ever go hungry if you follow the 4-Weeks Plan!
Losing weight doesn't mean you have to limit yourself to carrots and celery sticks. You don't have to deprive yourself to eat healthier. Almonds, walnuts, cashews, sunflower seeds, avocados, hummus, tahini, creamy yogurt, low-fat cheese, herb pesto and olives are often considered to be indulgences; however, enjoyed in moderation as a snack or dessert they can be both satisfying and healthy.

Snacking can help maintain your blood sugar levels, curb your cravings, and keep you from gorging at the next meal. Snacking can actually be good for you.

And on the 4-Weeks Plan you can even have dessert! I will show you how to make fruit desserts that can be prepared in a matter of minutes and are delicious.

The 4-Weeks Plan Nourishes Your Body, Heart, Brain and Arteries for Excellent Health

Studies show that nutrient-rich foods will help in many ways:

• Boost your energy
• Nourish your skin from the inside out
• Build strong bones
• Build healthy lungs
• Promote healthy heart, joints, eyes
• Build a strong immune system
• Promote stronger circulation
• Decrease inflammation
• Promotes good HDL/LDL cholesterol ratio
• Supports healthy blood pressure
• Fights oxidation of fats in your blood vessels
• Protects cells from free radical damage
• Supports healthy triglyceride levels
• Promotes low homocysteine levels
• Encourages youthful skin
• Supports your lungs
• Supports healthy joints
• Feel years younger
• Slows aging throughout your body

Our Readers agree that the World's Healthiest Foods can help them lose weight:

By using some of your guides, recipes and tips from WHF, I've lost 40 pounds. I feel better and my thinking is more clear. I had high blood pressure but that went away when I lost the weight. - KM

After less than four months of starting to eat the World's Healthiest Foods, I found my weight down almost 20 pounds, and my husband (whom I had not meant to go on a diet, but whose cook is, yes, me) had lost seven pounds as well. My energy level had increased as well, and the level of fruit and veggie intake had increased dramatically. Salads became an adventure, and the use of nuts and spices added zest to the foods. - Ann

I've lost over 60 pounds. I have more energy than I can use, and better skin than I ever would have thought possible. Thanks for your years of dedication to create this book and for taking me to the highest level of eating! - Rosemary

WHFoods has been my primary resource for eating healthy and I often refer to the list of the 100 healthiest foods to remind myself what to pick up at the store. I was never overweight, but I still lost 10 pounds in the last year that I didn't need. My skin is healthy, and I have ample energy. My sexual vitality has increased, and I haven't had a cold in over a year -- two or three a year used to be my average. Friends and family have told me (without prompting!) how healthy I look. - Jonathan

A New Life: I just wanted to email to say that your book has truly changed my life. At 22 years old I had just graduated college and was a complete mess; my diet was terrible, I couldn't fall asleep, I was suffering from anxiety, and I weighed 184 lbs which is a lot for someone of my height. My dad borrowed this book from his friend and I started flipping through it and found everything so interesting and appetizing. He quickly purchased it for me and the day I got it I started with the diet plan.

For 4-Weeks straight I ate nothing but food from your book and I suddenly felt amazing. I can gladly say that now, with the help of your recipes plus yoga and pilates, that I weigh 145lbs! Not only did I lose weight but my entire metabolism changed. I no longer had any desire for sweets, or high fat food and the occasional time I do I find that I don't gain weight as quickly. I have lost weight in the past from other diets but always gain it back once I go back to eating badly but this is not a diet, it.s a way of life. I swear by your book and make recipes for all my friends and they are picky eaters and love them!

For the first time in my life I feel so happy to just be me... my mood has completely changed, I'm motivated, I have confidence. I feel healthy! Not once do I feel deprived because like I said I don't have cravings anymore! My friends ask me how I do it and I tell them... its all about The World's Healthiest foods. I feel great and I'm still losing weight! Now I can't wait to get into that bride's maids dress! Thank you so much, for changing my life. - Amy

This Book Will Change Your Life As Your Find Our More About:
Healing with the World's Healthiest Foods (page 807)

While the focus in the past has been on curing disease, the future belongs to prevention. The World's Healthiest Foods book covers 21 health-related topics such as digestive health, osteoporosis, skin and vision health and the foods to eat and avoid if you are trying to enhance your health in any of these areas.

What is biochemical individuality? (page 817)

No matter how good and nutrient-rich a particular food, our individual biochemical individuality will determine whether it is actually good for us. Specific compounds found in foods such as oxalates, goitrogens, and purines may cause challenges to some individuals with certain health concerns. Each food chapter in the book addresses the biochemical considerations of that particular food and helps you avoid any food that may be problematic for you.

Do you have food sensitivities? (page 719)

Sixty to seventy percent of people are sensitive to one or more foods that are recognized as being high on the list of being problematic for many people! These include milk, soybean, peanuts, and wheat to name a few. Unlike allergies, sensitivities are not mediated by the immune system, but because they involve many different physiological mechanisms their prevalence is extremely high. While food sensitivities often go unrecognized and undiagnosed, The World's Healthiest Foods book will help you become aware of this important area of health promotion.

Do you have a food allergy? (page 719)

Three percent of adults experience some sort of food allergy. Find out what foods you may be allergic to and avoid those that are problematic for you.

What do the health-promoting nutrients do for you? (page 733)

The abundance of nutrients found in the World's Healthiest Foods work together to promote optimal health. Find out how they function, which foods are concentrated sources of each nutrient, and the public health recommendations for daily intake.

Discover why optimal health begins at the cellular level (page 71)

The nutrients in the World's Healthiest Foods nourish our bodies, beginning with each cell. Discover why not having adequate intake of nutrients can lead to low energy levels, early aging, and even disease.

Even your genetic make-up is affected by the foods you eat! (page 72)

Our genetic make-up has long been thought of as set in stone, but science now increasingly talks about the plasticity of our genes—in other words, they are affected by their environment. Yes, what we eat has an impact on our genetics! Learn more about this in The World's Healthiest Foods book.

And more. . . .

• The amount of individual nutrients recommended for someone of your age and gender.
• The foods will help fulfill your personal requirements for specific nutrients.
• You may purchase the most nutritious foods available, but how many of those nutrients do you lose by the way you prepare them.
• Why buying seasonally and locally give you the freshest produce at the least cost.
• Which species of fish and shellfish are the most sustainable and contain the least amount of heavy metals.
• How to store each of the World's Healthiest vegetables to keep them fresh longer.
• How to keep fish and shellfish fresh for a longer period of time.
• How to bring out the hidden health benefits of cruciferous and Allium vegetables by letting them sit for 5-10 minutes after cutting and before cooking.
• How to cook broccoli and cauliflower more quickly by cutting the florets into quarters.
• How to prepare foods to save vitamins, minerals, and antioxidants.
• Why traditional ways of cooking makes food taste mushy and can lose from 50-80% of its nutrients
• Why the Healthiest Way of Cooking methods such as Healthy Steaming and Healthy Saute are the best way to retain the nutrients found in food as well as its flavor.
• Why I don't recommend cooking with olive oil as the high heat because it can damage the delicate oils and potentially create harmful free radicals.
• Why Healthy Saute is a great way to prepare many vegetables using vegetable or chicken broth in the place of the oil that is normally used in sauteing.
• What is cooking al dente and why you end up with great tasting dishes that have the maximum number of vitamins, minerals, and antioxidants.
• Why use extra virgin olive oil on food after it has been prepare to enjoy more nutrition and taste of the oil.
• Why all types of cookware are not created equal: I recommend stainless steel or enamel-coated cookware to minimize the toxins that may be ingested from your cookware.
• Why is high heat cooking not the best for you? While grilling is a popular summertime method of cooking, it may result in the formation of unwanted cancer-causing heterocyclic amines (HA) compounds. I will show you healthy ways to grill.

About George

My name is George Mateljan, founder of Health Valley Foods, one of the nation's largest health food companies and author of six best-selling books on healthy eating. At age 36, I was overweight, tired, and depressed. My personal search to find ways to better my health led me to look for healthy foods that would improve my health and increase my energy and general vitality. The answers came with the discovery of the World's Healthiest Foods—foods I found to be associated with cultures throughout the world renowned for their health and longevity.

The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating book compiles years of research and is filled with valuable information about everything you need to know about the World's Healthiest Foods and why and how enjoying these foods can make your life healthier and more enjoyable.

The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating is a practical companion to the whfoods.org website and won 2007 National Best Book Award. The website is one of the most popular on the Internet when it comes to healthy eating. In fact if you "Google" search "healthiest eating" or "healthiest recipes", we come up #1! The website has over 10 million visitors per year and was selected as Best of the Best for Healthy Eating in the latest edition of The Web's Greatest Hits by Lynie Arden. And all of this with no advertising as we have no commercial interests on our website. That's why our readers have come to trust the unbiased material we present.

Both the book and website were created as I have followed my passion to create a healthier world through helping people enjoy the Healthiest Way of Eating and the World's Healthiest Foods.

The George Mateljan Foundation

The George Mateljan Foundation was established by George Mateljan to discover, develop, and share scientifically proven information about the benefits of healthy eating through the World's Healthiest Foods website (whfoods.org) and to offer this information to you free of charge. The Foundation is also committed to the publication of books, such as The World's Healthiest Foods, which cost over $1 million to produce and was designed to complement the information on the website and provide easy, practical ways to integrate the "Healthiest Way of Eating" into your lifestyle.

The independent perspective

As the Foundation is not-for-profit, it can offer an independent perspective that is not influenced by commercial interests or advertising. Its only purpose is to help you discover the many joys and benefits of healthy eating. The Foundation's independent perspective provides you with clear and easy-to-understand knowledge on how people of all ages and backgrounds can achieve vibrant health and energy.

Beliefs

The Foundation believes that true good health is more than just the absence of disease; it is a state where you enjoy all the energy and benefits life has to offer. One of the keys to achieving good health is to use the power of nutrient-rich foods to positively affect how you feel, how much energy you have, and the length and quality of your life. There is clear and definitive scientific evidence that nutrient-rich foods play an important and significant role in reducing the risk of degenerative diseases and in providing long-term health and longevity. The Foundation also believes that nutrient-rich foods not only have the power to provide good health, but they also have the power to provide the pure joy of eating, and the joy of sharing with others.

Our mission

The George Mateljan Foundation's mission is to offer the latest scientific information about the benefits of the World's Healthiest Foods and the specific nutrients they provide. Equally important, the Foundation offers practical, simple, and affordable ways to enjoy them that fit your individual lifestyle.

100% Guarantee—100% Unconditional Guarantee Whether it is Because You Feel You Haven't Experienced Any Benefits or You Just Don't Care for the Taste of the Recipes. You Have Nothing to Lose!

Remember - Enjoy discovering all of the health-promoting benefits of the World's Healthiest Foods. Keep this book for 30 days and try the foods, recipes, Healthiest Way of Cooking methods and 4-Weeks Plan and see how great you feel. I am so convinced that you will begin to enjoy noticeably more energy and improved health by enjoying the amazing discoveries you find in this book that I guarantee you 100% of your money back if you are not completely satisfied! And you still have my guarantee even if it's just that you don't like the taste of the recipes or how the 4-Weeks Plan is organized!

The sooner you purchase the book the sooner you will begin enjoying the benefits of the Healthiest Way of Eating.

Since this special offer is in celebration of our 10-year anniversary of introducing people to the Healthiest Way of Eating and to help make this a healthier world, it is a special offer that will not last forever so take advantage of it now.

I guarantee a total refund with no questions asked. There is no risk on your part. You have nothing to lose.

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