The Nutrient-Density Line

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Americans are nutritionally starved. As I told you last week, they are suffering from full-belly starvation.

A study of the accompanying chart shows clearly that the standard American diet (the lowest numbers) has very low nutrient density. Another very important point is that the low nutrient-density foods are the highest in calories.

So the standard American diet is very low in nutrition, but very high in calories. This is a fatal combination but a great promoter of the medical establishment.

The nutrient-density scores below are based on identified phytochemicals, antioxidant activity, and total vitamin and mineral content. The goal is to make your diet score as high as possible each day. This is the road to health.

Highest nutrient density = 100 points
Lowest nutrient density = 0 points

 

Points

 

Type of Food

Examples

100

Dark Leafy Vegetables

Kale, mustard greens, collard greens, Swiss chard, watercress, spinach, arugula

95

Other Green Vegetables

Romaine, bok choy, cabbage, Brussels sprouts, asparagus, broccoli, string beans, snow peas, green beans

50

Non-Green Nutrient-Rich Vegetables

beets, eggplant, mushrooms, onions, radishes, bean sprouts, red and yellow bell peppers, radicchio, cauliflower, tomatoes, artichokes, raw carrots

45

Fresh Fruits

strawberries, blueberries, other berries, plums, oranges, melons, kiwifruit, apples, cherries, pineapple, peaches, pears, grapes, bananas

40

Beans

lentils, kidney, great northern, adzuki, black, pinto, split peas, edamame, chickpeas

30

Raw Nuts And Seeds

sunflower, pumpkin, sesame, flaxseed, almonds, cashews, pistachios, walnuts, pecans, hazelnuts

25

Colorful Starchy Vegetables

butternut and other squash, sweet potatoes, corn, turnips

20

Whole Grains/ White Potatoes

old-fashioned oats, barley, brown and wild rice, buckwheat, millet, quinoa, bulgur, whole-grain bread, white potatoes

18

Fish

 

15

Fat-Free Dairy

 

15

Eggs

 

15

Wild Meat And Fowl

 

8

Full-Fat Dairy

 

6

Red Meat

 

6

Refined Grain Products

 

3

Cheese

 

1

Refined Oils

 

0

Refined Sweets

Cookies, cakes, candy, soda

Bob Livingston

founder of Personal Liberty Digest™, is an ultra-conservative American author and editor of The Bob Livingston Letter™, in circulation since 1969. Bob has devoted much of his life to research and the quest for truth on a variety of subjects. Bob specializes in health issues such as nutritional supplements and alternatives to drugs, as well as issues of privacy (both personal and financial), asset protection and the preservation of freedom.