Doctor's Note

I have some other videos along the same vein:

Hasn’t the nutrition of our crops declined over the decades though? Or is that just supplement manufacturer propaganda. Find out in my video Crop Nutrient Decline. And if you want to strive to maximize the nutrienbt density of your diet, check out Calculate Your Healthy Eating Score.

For some context, please check out my associated blog post: Best Nutrition Bang for Your Buck

If you haven’t yet, you can subscribe to my videos for free by clicking here.

To post comments or questions into our discussion board, first log into Disqus with your account or with one of the accepted social media logins. Click on Login to choose a login method. Click here for help.

  • veggivet

    Just imagine what the comparison would be like without all those government subsidies, otherwise known as your tax dollars, that go to hide the externalities in the true cost of animal agriculture.

    • Plantstrongdoc

      Great point. Your tax dollars and euros are subsidising foods that will kill you (and your government will save money on pension) or make you sick in younger age (and you will pay through tax or insurance for treatment) instead of foods that will save you and the planet. Michael Greger is so trustworthy – he is not in this for the money – proceeds for charity on books and DVD`s – and definitely not to get popular in the medical community. The bulk of evidence points only in one direction: A whole food plant based diet.

  • Thea

    The logic and visuals in this video are simply awesome. I LOVE it. Great job!

  • Nelson

    I wish people would finally wake up. Dr. Greger, when will you be on Dr. Oz’s show? I am really interested to watch as Dr. Oz unfortunately wavers (I find) on his views depending on who is on.

  • painterguy

    I have asked myself this very question, i.e., “can people afford to eat healthy?” I know beans are cheap, but what about them fruits and vegetables? Now I know. I’ve looked at the long game scenario also—what if you did pay a bit more for the good stuff?, wouldn’t you save money by not having as much health care cost. What about all those extra years you may live? What about just feeling healthier and happier?

    • Thea


  • Plantstrongdoc

    Actually – if you look at it in another way, the standard western diet is cheaper. From the standard western diet you can get fat, cancer, hypertension, stroke, diabetes, impotence, heart attack and osteoporosis – If you eat a low fat whole food plant based diet you probably get nothing. 1 diet and 8 diseases…..thats cheap !! :-)

  • Daniel Mueller

    I started a discussion on with the low carb folks.

    Unfortunately, they keep insisting on their false claims and even ridicule Dr. Greger, which I mentioned as a good point against low-carb.

    It is under the 1 star reviews for Taubes’ “Why we get fat” book.

    regards, Daniel

    • Cory Goldblatt

      I enjoyed reading that rant although you should consider avoiding trying to debate people who are so attached to their ideas. Dr. Greger’s work has completely changed my life when I randomly stumbled across his DVD’s over 3 years ago (way before this site was up.) Whenever I showed them to people, they would always have excuses about why this isn’t practical or even claim that there is some sort’ve agenda behind the creation of this project. Many people find veganism (or even just vegetarianism) an attack on their ego. For these people, it is best to just smile and wish them well. Thanks for sharing Daniel!

  • Frank

    I am a plant-strong vegan. However, I find that weight GAIN is next to impossible! Everything vegan/vegetarian-related seems to be geared toward LOSING weight (including this wonderful site). I (and those around me) find that I am MUCH too skinny and I don’t like it at all. I’ve been trying hopelessly to find a way to gain weight without success. I’ve tried adding more calories, eating more food and excercising less to no avail. There’s just not enough time in a busy day to make, cook and prepare a vegan diet anymore AND find that I’m a bony toothpick! :) I’m fighting an uphill battle every day. It’s frustrating and I apologize for my rant.

    The image in Dr. Greger’s video above shows a comparison of different foods and their volumes/sizes with the same amounts of calories. But it’s a bit misleading as most of the larger volume of veggies/fruits in the image contains WATER and FIBER, which is what makes them so large…equals NO contribution to weight gain…and that’s my issue.

    • Keiki

      Please share what your typical-day meals look like, and your exercise schedule.

      • Keiki

        also your body weight and height

      • Frank

        Hi Keiki,

        I’m 5’10” and about 145lbs; late 30’s. I no longer do any excercising. I’ve calculated that I eat a daily whole-plant-based diet that contains about 2,500-3,000 calories. Whole grained cereals, berries, soy milk, nuts, fruits, natural peanut butter sandwiches on Ezekiel breads, lots of teas, crackers, steamed veggies, pastas and beans comprise most of my diet every day. Thanks, Frank

        • Keiki

          Hey Frank!
          I suggest that you log what you eat using a site like cronometer dot com.
          It’s very easy to estimate you’re eating 3000cals, while in fact you might be eating much less!

          If I wanted to gain weight I’d move slowly towards the 5000 cals threshold, because eating more than 3000 cals is actually a hella lot of work :) Then log your weight monthly while eating 4000 cals a day, 4500 cals a day, 5000 cals – always use something like cronometer to have a good estimate of your cals. If possible eat more cals of the good stuff – fruits and veggies! :D

          Don’t give up and good luck! :)

          • Frank

            Hi Keiki, thanks for the reply! Great info and I should definitely try out the calorie logging website. One issue with trying to gain weight from fruits and veggies is that you get satiated VERY quickly from them AND they have such little calories that you’ll need to eat a LOT of them (they contain so much water and fiber). So, it’s a catch-22 situation: need to eat a lot, but you’ll feel too full very fast. Also, eating more nuts and seeds (calorie-dense foods), as Dr. Greger has mentioned in a recent video on nuts vs weight-gain, does little to nothing for weight-gain! So…I’m stuck :(

          • Hayley

            Up the good fats! I found I have a very similar problem as I tend to border on the underweight side of things. But when I ‘up’ the fats suchs as nuts, seeds, avocados I find I gain weight. Try putting some pine nuts through your pastas, put a scoop of almond butter in your smoothies (or try an avocado smoothie), spinkle seeds on everything.. Or just snack on almonds throughout the day.. You could also try some muscle-building exercises.
            Good luck!

    • Toxins

      There’s nothing wrong with being on the slim side of things. I myself am a competitive climber and have a body fat percentage of 5%. This does not necessarily mean that I am underweight. If you are getting the essential fat, basically enough omegga 3, (1.1 grams for woman and 1.6 grams for men) then you will be fine. You wont expect yourself to whither away, as long as your eating enough calories for energy, this will never be an issue.

  • JimP

    On the nutrient density and price per serving table, grain comes out cheap but looks pretty poor for nutrients. Does this mean, besides fiber, my oatmeal is the least nutrient filled food I’m eating?

    • Gerard

      Fiber is also important and oats sure beat a lot of standard breakfast fare hands down, but it’s not as loaded with nutrients like fruit and veggies no. You could improve your oats with fruit or put oats in a smoothie if you want. I also use it as a vehicle for my daily scoop of omega’s (chia, hemp, flax). It is also important to vary your fare, so oats are a healthy addition to your otherwise veggie/fruit diet.

  • eric

    can I please have a link to the nutrient price per serving chart?

  • Stephanie

    I wonder though how the pricing changes when its organic vs. conventional processed junk food. We buy only organic whole foods (occasional organic chicken and wild fish) and our grocery costs are crazy! I blame alot on the fact that not many stores closeby carry a wide selection with a good price, and even local markets and CSAs are still quite costly.

  • think about this, my friends and co-workers are always saying they can’t afford organic and ask how i can afford it (since i make just above poverty level income) they buy lunch and coffee just about every day, if you figure they’re spending $15 a day just on lunch and coffee alone, that’s approximately $450 a month on that alone!!! i spend between $400-450 on ALL of my food, breakfast, lunch, dinner, snacks, dessert drinks, because i make it all myself and brown bag every day. And i never have to go to the doctor, they get sick quite often and have to go to the doctor, that’s way more money than i’m spending…and i do eat organic and free range, fish and meat. I do NOT eat any kind of soy since it’s bad for your thyroid and messes up your hormones.

    • Janet

      Simone, how do you pay the rest of your bills if you spend $450/month on food? You make just above poverty level income? I’m trying to make it on $1K/month and needs some tips? You must not have a transportation budget.

    • Toni Kulma

      Have you seen Dr. Greger’s videos here on the healthfulness of non gmo soy. The research shows it is really good for you…. Does not mess up your hormones and is not bad for your thyroid. It helps prevent cancer and prevents the return of cancer (breast) if eaten regularly.

      • Israel Navas Duran

        Did Dr Greger say that GMO soy was particularly different in that respect?

  • Barbara Pfieffer

    The link for the USDA report doesn’t work. I’d really like to read it. Can you fix that? Thanks

  • karine

    what do you eat on a daily basic?

    • Wade Patton

      Veggies, Fruit, Whole-grains, Nuts, Seeds, Tea, Coffee, Spices, and Water-with sometimes supplements of B12 and D3 and iodine.

      • Gerard

        Wakame seaweed is a good source of iodine and tasty too! There’s a video here about seaweeds pros and cons

  • Gerard

    Great nutrition for your buck, but at the end of the day you still need to match your caloric needs if you do not want to lose weight.

    • Toxins

      If your eating whole plant foods, especially starchy whole plant foods like whole grains, beans, potatoes, oats, brown rice, etc., there is no need to count calories as long as you eat when your hungry till your full. The foods listed in this video can be easily incorporated with starchy meals.

      • Gerard

        My point was that you do need to match your caloric needs if you do not want to lose weight whether you count calories or not. Healthy foods might be cheaper per “portion” but you need more portions to get enough calories.

        • Wade Patton

          Why count anything? Just eat WFPB and be healthy and happy whilst spending less at the market. WAY less if you can manage to grow some of your own. Also, the # of folks in westernized societies who “do not want to lose weight” is extraordinary low. We’re trying to steer some SAD eaters to a new understanding of health via nutrition.

          • Gerard

            My point is you cannot look solely at nutrition without looking at energy. You are not actually spending less because nobody eats until 100% of daily nutrition is met. People eat until they have had enough energy or volume or nutritional value. Eating WFPB will make sure you land on your ideal weight. But if you want to compare costs with other foods you should look at more properties of the food beside just the nutritional values. I mean in other video’s WFPB is touted as better because it has more nutritional value per calorie, but when it’s convenient we do not look at the calories because that would skew the picture. I do not think that is fair.

          • Wade Patton

            Yeah, I’m not going to quibble over the finest points. I’ll accept your analysis but I don’t think that is going to help folks turn away from SAD. That is my big concern, trying to get friends and family to treat their bodies to a more supportive/less destructive way of eating and possibly enjoy the benefits of a healthy weight and avoiding the Western diseases. Call me simple 8-p. Cheers

    • If you need more calories just eat more calorie dense plant foods such as potatoes, rice, pasta, beans, corn or grains. These foods have fiber, are still loaded with nutrients and will give you plenty of energy. What is the alternative? Eat animal foods for more calories? Those foods have no fiber and nowhere near the nutrients of plant-based foods. More potatoes and rice is much cheaper than more chicken or beef.

  • Rodrigo Cardoso