“Having the USDA design your food pyramid is like having Al Capone do your taxes”

Caldwell Esselstyn, Director of the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute

So, what is my prescription for good health? In short, it is about the multiple health benefits of consuming plant-based foods, and the largely unappreciated health dangers of consuming animal-based foods, including all types of meat, dairy and eggs.

Source: The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health

T. Colin Campbell, Cornell University

How much bad do you accept with the good?


Protein: 20 g

Cholesterol: 53 mg


9.7 g

4 mg

Cow’s Milk

3.75 g

15 mg

Black Beans

Protein: 22.9 g

Cholesterol: 0 mg


10.6 g

0 mg

Soy Milk

2.9 g

0 mg

(Per 100 g)

The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all auto-mobile accidents combined. If beef is your idea of “real food for real people” you’d better live real close to a real good hospital.

Dr Neal Barnard, founding president of the Physicians Committee for Responsible Medicine

Saturated fats per 100 g

  • Chickpeas: 0 g
  • Black beans: 0 g
  • Tofu: 0.5 g
  • Beef: 4.1 g
  • Cheese: 18 g

Found your reason? Great! Next steps:

Find delicious recipes

Time to start cooking delicious, yet simple plant-based meals. You will find plant-based variations on all your usual meals. Pick Up Limes’ channel on Youtube is a great starting point.

Learn more

Nutrition Facts is a strictly non-commercial, science-based public service provided by Dr. Michael Greger.

Didn’t find your reason?


Beef, bean and eggs icons made by Good Ware from www.flaticon.com
Soy milk icon made by Freepik from www.flaticon.com
Cow milk icon made by Payungkead from www.flaticon.com
Tofu icon made by smalllikeart from www.flaticon.com