Where Are You On The Nutrient-Density Line?


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 Fuhrman’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 diet—and therefore your health—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.




Fat-free dairy


Wild meat and fowl


Full-fat dairy


Red meat

Refined grain products




Refined oils


Refined sweets: cookies, cakes, candy, soda.

How does your diet compare?

Personal Liberty

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.

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  • Bill

    Great information, Thanks, Bob

  • Aleuicius

    This Doc is leaning hard vegetarian. Fine, but we are omnivorous-leaning-toward-carnivorous as a species. However, if we are truly “nutrient starved”, the big question would be “Why?”.
    After all, our diet -from available choices to the professionals who prescribe or control them – originates and perpetuates through our government. True; from the FDA requirements through the curricula in schools and universities, our diet is almost entirely determined by government efforts.
    Since our nutritional health decline and our obesity increase all coincide quite closely with the growth of government involvement from the 30s through today, it is easy to make the claim.