True health is about far more than just the food on your plate; it is a complete harmony of body, mind, and spirit. In her extensive health writings, Ellen G. White shares a beautiful, common-sense approach to well-being that connects our daily physical habits directly with our spiritual life.
Modern science continues to confirm these principles in remarkable ways. In fact, noted physicians like Dr. Agatha Thrash have written that Ellen White’s deep insights into physiology and lifestyle medicine had to be divinely inspired. Writing in the 19th century—a time when medical knowledge was incredibly limited and often dangerous—she managed to pen thousands of pages on health without making a single scientific mistake.
This guide organizes her timeless advice into clear, scannable sections. It begins with the most important foundations—like peace of mind, faith, and spiritual healing—and moves into practical lifestyle habits like nutrition, meal timing, exercise, and outdoor work. Whether you are looking to simplify your diet, find lifestyle balance, or deepen your trust in God, these insights offer a clear roadmap to a healthier, happier life.
Faith, Quietness of Mind, and Health
“Many are suffering from ailments of the soul far more than from diseases of the body, and will find no relief until they shall come to Christ.” The Desire of Ages, p. 824
“A person whose mind is quiet and satisfied in God is in the pathway to health.” Testimonies for the Church, Vol. 1, p. 566
“Christ in them the hope of glory will be health to the body and strength to the soul.” Testimonies for the Church, Vol. 1, p. 566
“The mind needs to be controlled, for the imagination often brings severe forms of disease.” Testimonies for the Church, Vol. 1, p. 702
“Grief, anxiety, discontent, remorse, guilt, distrust, all tend to break down the life forces and to invite decay and death. Courage, hope, faith, sympathy, love, promote health and prolong life. A contented mind, a cheerful spirit, is health to the body and strength to the soul.” The Ministry of Healing, p. 241
Accepting Christ’s Righteousness
“The law requires righteousness,—a righteous life, a perfect character; and this man has not to give. He cannot meet the claims of God’s holy law. But Christ, coming to the earth as man, lived a holy life, and developed a perfect character. These He offers as a free gift to all who will receive them. His life stands for the life of men. Thus they have remission of sins that are past, through the forbearance of God. More than this, Christ imbues men with the attributes of God. He builds up the human character after the similitude of the divine character, a goodly fabric of spiritual strength and beauty. Thus the very righteousness of the law is fulfilled in the believer in Christ.” The Desire of Ages, p. 762
“As the sinner, looking to the Saviour, accepts His righteousness, he stands before God justified, accepted in the Beloved, and through the transforming grace of the Holy Spirit, he is made a partaker of the divine nature.” The Review and Herald, November 4, 1890
Assurance of Salvation
“We must not center our minds upon ourselves. Let us look to Jesus. He is our helper, our redeemer, our salvation. Say to the world, ‘Jesus is my Saviour; he saves me today, making me his obedient child, and enabling me to keep all his commandments.’ If you look to yourself, you will see only weakness and failure, but look to Jesus, and you will find all the assurance you need.” The Review and Herald, April 15, 1890
“It is the will of God that each one of us should rest in the fullness of His love and have a constant assurance of our acceptance with Him. We should not walk in darkness or doubt, wondering if we are truly children of God. His promises are sure, and we may take Him at His word, rejoicing always in the certainty of His grace.” The Signs of the Times, January 2, 1893
Divine Healing vs. Presumption
“In many cases of prayer for the healing of the sick, that which is called faith is nothing less than presumption. Many bring disease upon themselves by disregarding the laws of health. If God worked a miracle in restoring their health, He would be encouraging sin. It is labor lost to teach people to look to God as a healer unless they are taught also to lay aside unhealthy practices.” Counsels on Health, p. 373
“Men under the influence of evil spirits will work miracles. They will make people sick by casting their spell, and will then remove the spell, leading others to say that those who were sick have been miraculously healed.” Selected Messages, Book 2, p. 53
“I was thinking that it was my last speech. All at once, I felt a power come upon me, like a shock of electricity. It passed through my body and up to my head. The people said that they plainly saw the blood mounting to my lips, ears, cheeks, and forehead. Before that large number of people, I was healed, and the praise of God was in my heart and came from my lips in clear tones. A miracle was wrought before that large congregation. I then took my place among the speakers, and bore a testimony such as they had never heard. It was as if one had been raised from the dead.” The Review and Herald, August 19, 1909
Prayer and Faith
“Prayer is the opening of the heart to God as to a friend. Not that it is necessary in order to make known to God what we are, but in order to enable us to receive Him. Prayer does not bring God down to us, but brings us up to Him. When Jesus was upon the earth, He taught His disciples how to pray. He directed them to present their daily needs before God, and to cast all their care upon Him. And the assurance He gave them that their petitions should be heard, is assurance also to us.” Steps to Christ, p. 93
“Faith is trusting God—believing that He loves us and knows best what is for our good. Thus, instead of our own, it leads us to choose His way. In place of our ignorance, it accepts His wisdom; in place of our weakness, His strength; in place of our sinfulness, His righteousness. Our lives, ourselves, are already His; faith acknowledges His ownership and accepts its blessing.” Education, p. 253
Good Deeds and the Mind
“The consciousness of rightdoing is the best medicine for diseased bodies and minds. To have a consciousness that the eyes of the Lord are upon us and His ears open to our prayers is a satisfaction indeed. To know that we have a never-failing Friend is a privilege which words can never express.” Testimonies for the Church, Vol. 1, p. 502
“Sympathy and a desire to do good to others bring a satisfaction that sends a warm thrill through the whole system, quickening the blood and giving tone to physical and mental health.” Counsels on Health, p. 627
Foundations of Health Reform
“If Seventh-day Adventists practiced what they professed to believe, if they were sincere health reformers, they would indeed be a spectacle to the world, to angels, and to men.” Counsels on Health, p. 575, May, 1902
“Our bodies are Christ’s purchased property, and we are not at liberty to do with them as we please. All who understand the laws of health should realize their obligation to obey these laws, which God has established in their being.” Counsels on Diet and Foods, p. 16
“Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power—these are the true remedies.” The Ministry of Healing, p. 127
Diet and Nutrition
“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing.” The Ministry of Healing, p. 296
“Many are suffering, and many are going into the grave, because of the indulgence of appetite. They eat what suits their perverted taste, thus weakening the digestive organs and injuring their power to assimilate the food that is to sustain life.” Testimonies for the Church, Vol. 9, p. 112
“From the light given me, sugar, when largely used, is more injurious than meat.” Counsels on Diet and Foods, p. 328
“Fine-flour bread cannot impart to the system the nourishment that you will find in the whole-wheat bread. The common use of fine-flour bread is a great cause of constipation and other difficulties.” Counsels on Diet and Foods, p. 320
Avoiding Meat
“Meat is not essential for health or strength. . . . Its use excites the animal passions to intense activity and strengthens the lower propensities. When the animal propensities are increased, the intellectual and moral powers are decreased.” Counsels on Diet and Foods, p. 396
“The liability to take disease is increased tenfold by meat eating.” Testimonies for the Church, Vol. 2, p. 64
“Those who use flesh foods little know what they are eating. Often if they could see the animals when alive and know the quality of the meat they eat, they would turn from it with loathing. People are continually eating flesh that is filled with tuberculous and cancerous germs. Disease of every kind is thus communicated.” The Ministry of Healing, p. 313
Discarding Eggs, Milk, and Butter
“Let the diet reform be progressive. Let the people be taught how to prepare food without the use of milk or butter. Tell them that the time will soon come when there will be no safety in using eggs, milk, cream, or butter, because disease in animals is increasing in proportion to the increase of wickedness among men.” Counsels on Diet and Foods, p. 356
“Milk, eggs, and butter should not be classed with flesh meat. In some cases the use of eggs is beneficial. The time has not come that the use of milk and eggs should be wholly discarded. There are poor families whose diet consists largely of bread and milk. They have little fruit and cannot purchase the nut foods. In teaching health reform, as in all other gospel work, we are to meet the people where they are. Until we can teach them how to prepare health reform foods that are palatable, wholesome, and inexpensive, we are not at liberty to present the most advanced propositions regarding diet.” Testimonies for the Church, Vol. 7, p. 135
Two Meals a Day Instead of Three
“Our plain food, eaten twice a day, is enjoyed with a keen relish. We have no meat, cake, or any rich food upon our table… We breakfast at seven, and take our dinner at one…I have within eight months lost twenty-five pound of flesh. I am better without it. I have more strength than I have realized for years.” Ellen G. White, Spiritual Gifts, 1864, Vol. 4, p. 154
“In many cases the faintness that leads to a desire for food is felt because the digestive organs have been too severely taxed during the day. After disposing of one meal, the digestive organs need rest. At least five or six hours should intervene between the meals; and most persons who give the plan a trial, will find that two meals a day are better than three.” The Ministry of Healing, p. 304, 1905
“It is quite a common custom with people of the world to eat three times a day, besides eating at irregular intervals between meals; and the last meal is generally the most hearty, and is often taken just before retiring. This is reversing the natural order; a hearty meal should never be taken so late in the day. Should these persons change their practice, and eat but two meals a day, and nothing between meals, not even an apple, a nut, or any kind of fruit, the result would be seen in a good appetite and greatly improved health.” The Review and Herald, July 29, 1884 Counsels on Diet and Foods, p. 181
Eating Between Meals and Irregularity
“Irregularity in eating destroys the healthful tone of the digestive organs, to the detriment of health and cheerfulness.” The Ministry of Healing, p. 304
“There should be a specified time for each meal. At this time, let everyone eat what the system requires, and then take nothing more until the next meal. There are many who eat when the system needs no food, at irregular intervals, and between meals, because they have not sufficient strength of will to resist inclination.” The Ministry of Healing, pp. 303, 304
“In no case should the meals be irregular. If dinner is eaten an hour or two before the usual time, the stomach is unprepared for the new burden; for it has not yet disposed of the food eaten at the previous meal, and has not vital force for new work. Thus the system is overtaxed. Neither should the meals be delayed one or two hours, to suit circumstances. The stomach calls for food at the time it is accustomed to receive it. If that time is delayed, the vitality of the system decreases, and finally reaches so low an ebb that the appetite is entirely gone. If food is then taken, the stomach is unable to properly care for it. The food cannot be converted into good blood.” Counsels on Diet and Foods, p. 179
“I am astonished to learn that, after all the light that has been given in this place, many of you eat between meals! You should never let a morsel pass your lips between your regular meals. Eat what you ought, but eat it at one meal, and then wait until the next.” Testimonies for the Church, Vol. 2, p. 373, 1869
Eating Before Bed and Late Suppers
“For persons of sedentary habits, late suppers are particularly harmful. With them the disturbance created is often the beginning of disease that ends in death.” Counsels on Diet and Foods, p. 173
“Many indulge in the pernicious habit of eating just before sleeping hours. They may have taken three regular meals; yet because they feel a sense of faintness, as though hungry, will eat a lunch or fourth meal. By indulging this wrong practice, it has become a habit, and they feel as though they could not sleep without taking a lunch before retiring. In many cases, the cause of this faintness is because the digestive organs have been already too severely taxed through the day in disposing of unwholesome food forced upon the stomach too frequently, and in too great quantities. The digestive organs thus taxed become weary, and need a period of entire rest from labor to recover their exhausted energies.” Counsels on Diet and Foods, p. 174
“With many, the poor, tired stomach may complain of weariness in vain. More food is forced upon it, which sets the digestive organs in motion, again to perform the same round of labor through the sleeping hours. The sleep of such is generally disturbed with unpleasant dreams, and in the morning they awake unrefreshed.” How to Live, Vol. 1, pp. 55-57, 1865 Counsels on Diet and Foods, p. 174
“The stomach, when we lie down to rest, should have its work all done, that it may enjoy rest. The work of digestion should not be carried on through any period of the sleeping hours. After the stomach, which has been overtaxed, has performed its task, it becomes exhausted, which causes faintness. Here many are deceived, and think that it is the want of food which produces such feelings, and without giving the stomach time to rest, they take more food, which for the time removes the faintness. And the more the appetite is indulged, the more will be its clamors for gratification….The remedy such require, is to eat less frequently and less liberally, and be satisfied with plain, simple food, eating twice, or, at most, three times a day. The stomach must have its regular periods for labor and rest; hence eating irregularly and between meals, is a most pernicious violation of the laws of health. With regular habits, and proper food, the stomach will gradually recover.” Counsels on Diet and Foods, p. 175
Spices and Condiments
“Under this head comes a large variety of articles that, altogether taken into the stomach, irritate it, inflame the blood, and excite the nervous system… Spices at first irritate the tender coating of the stomach, but finally destroy the natural sensitiveness of this delicate membrane. The blood becomes inflamed, the animal propensities are aroused, while the moral and intellectual powers are weakened.” Counsels on Diet and Foods, p. 339
Stimulants and Intoxicants
“Tea and coffee drinking is a sin, an injurious indulgence, which, like other evils, implements the mind and heart. . . . It is a slow poison.” Testimonies for the Church, Vol. 3, p. 569
“Tea, coffee, tobacco, and alcohol we must present as sinful indulgences. We cannot place on the same ground, meat, eggs, butter, cheese, and such articles placed upon the table. These are not to be borne in front, as the burden of our work. The former—tea, coffee, tobacco, beer, wine, and all spirituous liquors—are not to be taken moderately, but discarded.” Selected Messages, Book 3, p. 287, 1881
“The only safe course is to touch not, taste not, handle not, tea, coffee, wines, tobacco, opium, and alcoholic drinks.” Testimonies for the Church, Vol. 3, p. 488
“The use of intoxicating liquor dethrones the reason, and hardens the heart against every pure and holy influence.” The Review and Herald, May 8, 1894
“Liquor drinking is a device of the enemy to bring man into his power, to lead him to commit acts that will cause him to lose his soul.” Temperance, p. 30
“The man who has formed the habit of using intoxicants is in a terrible condition. His brain is diseased, his will power is weakened. So far as his own strength is concerned, his appetite is uncontrollable. He cannot be reasoned with or persuaded to deny himself.” The Ministry of Healing, p. 172
“No man who uses intoxicating liquor can be a consistent Christian. He cannot be a growing Christian. His perception is blurred, his sensibilities are deadened, and he cannot discern between sacred and common things.” Temperance, p. 45
“The moderate use of intoxicating drinks is the school in which men are receiving an education for the drunkard’s career.” The Review and Herald, March 25, 1884
“The drunkard is a slave to a perverted appetite. He has bartered his manhood for that which makes him a demon.” Temperance, p. 24
“Wine is a mocker, strong drink is raging; and whosoever is deceived thereby is not wise. . . . Every drop of liquid poison is a step in the way of ruin.” Temperance, p. 32
“Under the influence of intoxicating liquor, men are led to do things which, if they were in their right mind, they would never think of doing.” Testimonies for the Church, Vol. 5, p. 441
“The intemperate man has no place in the kingdom of God. He has disqualified himself for the society of the pure and the holy.” Temperance, p. 149
Liquids with Meals
“Ice water or ice lemonade, taken with meals, will arrest digestion until the system has imparted sufficient warmth to the stomach to enable it to take up its work again…The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must first be absorbed.” Counsels on Diet and Foods, p. 106
“Food should not be washed down; no drink is needed with meals. Eat slowly, and allow the saliva to mingle with the food. The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must first be absorbed.” Counsels on Diet and Foods, p. 106
Exercise
“A short walk after a meal, with the head erect and the shoulders back, exercising moderately, is a great benefit.” Counsels on Diet and Foods, p. 104
“The diseased stomach will find relief by exercise…if they would eat temperately and engage in healthful exercise with a cheerful spirit, they regain health and save time and money.” Counsels on Health, p. 54
“Exercise will aid the work of digestion. To walk out after a meal, hold the head erect, put back the shoulders, and exercise moderately, will be a great benefit. The mind will be diverted from self to the beauties of nature. The less the attention is called to the stomach after a meal, the better.” Counsels on Health, p. 54
“Exercise is important to digestion, and to a healthy condition of body and mind. You need physical exercise…Healthy, active exercise is what you need. This will invigorate the mind. Neither study nor violent exercise should be engaged in immediately after a full meal.” Counsels on Diet and Foods, p. 103
Gardening and Land Cultivation
“No line of manual training is more valuable than agriculture. A greater effort should be made to create and to encourage an interest in agricultural pursuits. Let the teacher call attention to what the Bible says about agriculture: that it was God’s plan for man to till the earth; that the first man, the ruler of the whole world, was given a garden to cultivate; and that many of the world’s great men, its real nobility, have been tillers of the soil.” Education, p. 219
“The cultivation of the soil will prove a wonderful benefit to the health. The work in the open air, the exercise of the muscles, and the diversion of the mind to the beauties of nature, will give new life and vigor. Tilling the soil is one of the best occupations that can be chosen, for it keeps the worker in direct contact with nature and provides a highly productive form of physical exercise.” Testimonies for the Church, Vol. 4, p. 247
“Exercises in the open air, especially in the cultivation of the soil, is one of the best means of strengthening the muscles, invigorating the mind, and keeping the health of both body and soul in a sound condition.” Counsels on Health, p. 187
Herbs and Natural Remedies
“There are many ways of practicing the healing art, but there is only one way that Heaven approves. God’s remedies are the simple agencies of nature, that will not tax or debilitate the system through their powerful properties. Pure air and water, cleanliness, a proper diet, purity of life, and a firm trust in God, are remedies for the want of which thousands are dying; yet these remedies are going out of date because their skillful use requires work that the people do not appreciate.” Counsels on Health, p. 323
“The Lord has provided simple herbs of the field that can be used to recover the health of the sick, without resorting to those poisonous preparations that undermine the constitution and leave behind a train of evils that are worse than the disease itself.” Medical Ministry, p. 230