Where Are You On The Nutrient-Density Line?
October 29, 2013 by Bob Livingston
Americans are nutritionally starved. The majority are suffering from full belly starvation.
The standard American diet is very low in nutrition, but very high in calories. This is a fatal combination but a boon to the medical establishment, which profits off our ill health. Adopting Dr. Joel Fuhrmanâ€™s Nutritarian diet will go a long way toward helping you to ward off the disastrous health protocol mandated under Obamacare and traditional American medicine.
To improve your dietâ€”and therefore your healthâ€”you should eat so that you have a diet of high density of nutritious foods and eliminate low density foods and all processed foods and sugars. Ninety percent of your daily diet should be nutrient-rich plant foods.
To determine how much your diet needs to improve, study the nutrient-density scores below. The nutrient-density scores, developed by Dr. Fuhrman are based on identified phytochemicals, antioxidant activity and total vitamin and mineral content. It is a ranking of foods based on their ratio of nutrients to calories.
Highest nutrient density = 100 points; Lowest nutrient density = 0 points
Dark green leafy vegetables: kale, mustard greens, collard greens, Swiss chard, watercress, spinach, arugula.
Other green vegetables: romaine, bok choy, cabbage, Brussels sprouts, asparagus, broccoli, string beans, snow peas, green peas.
Non-green nutrient-rich vegetables: beets, eggplant, mushrooms, onions, radishes, bean sprouts, red and yellow bell peppers, radicchio, cauliflower, tomatoes, artichokes, raw carrots.
Fresh fruits: strawberries, blueberries, other berries, plums, oranges, melons, kiwi fruit, apples, cherries, pineapple, peaches, pears, grapes, bananas.
Beans: lentils, kidney, great northern, adzuki, black, pinto, split peas, edamame, chickpeas.
Raw nuts and seeds: sunflower, pumpkin, sesame, flaxseeds, almonds, cashews, pistachios, walnuts, pecans, hazelnuts.
Colorful starchy vegetables: butternut and other squash, sweet potatoes, corn, turnips.
Whole grains/white potatoes: old-fashioned oats, barley, brown and wild rice, buckwheat, millet, quinoa, bulgur, whole grain bread, white potatoes.
Wild meat and fowl
Refined grain products
Refined sweets: cookies, cakes, candy, soda.
How does your diet compare?