Wednesday, October 8, 2008

Day 192- Nutrition Bite

"The nutrient-density scores below are based and identified by phytochemical, antioxidant activity, and total vitamiin and mineral content. The highest nutrient density is a 100 with the lowest a 0.
100- Raw leafy green vegetables (darker green has more nutrients)- kale, collards, spinach, swiss chard, parsley
97- Solid green vegetables (raw, steamed, or frozen)-artichokes, asparagus, bok choy, broccoli, cabbace, brussel sprots, peas
50- Non-green, non-starchy vegetables-beets, eggplant, tomatoes, caulifolower, onions, mushrooms, red peppers. etc.
48- Beans/legumes (cooked, canned, or sprouted)-red kidney beans, chickpeas, lentils, white beans, lim beans, pigeon peas
45- Fresh fruits-aples, apricots, bananas, blueberries, canaloupes, kiwis, mangoes, melons, pears, strawberries, etc.
35- Starchy vegetables- white potatoes, butternut squash, acorn squash, winter squahs, parsnips, pumpkins, corn, carrrots
22- Whole grains- barley, buckwheat, millet, oats, brown rice, wild rice, quinoa
20- Raw nuts and seeds- almonds, cashews, pecans, macademias, pine nuts, pumpkin seeds, sunflower seeds
15- Fish
13- Fat-free dairy
11- Wild meats and fowls
11- Eggs
8- Red meat
4- Full-fat dairy
3- Cheese
2- Refined grains (white flour)
1- Refined oils
0- Refined sweets

-by Joel Fuhrman from "Eat to Live"

Sugar Preacher's Experience
Refined sweets have a zero with no nutritional value. Next time you put a twinkie in your mouth, think about the zero nutrient denisty score. This chart helped me realize that my diet should largely consist of dark green vegetables and beans. Yesterday, I made a blueberry, orange juice, kale, and parsley drink. It was so good with about 100 nutrient dense foods. Add some nutrient dense foods to your diet today!!

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