Nutrient Dense Recipes

Nutrient-Density Line

The nutrient-density scores below are based on information in the book, "Eat To live" by Joel Fuhrman, M.D.


100 Raw leafy green vegetables (the darker the better)
leaf lettuce, kale, collards, spinach, Swiss chard, parsley
97 Solid green vegetables (raw, steamed, or frozen)
artichole, asparagus, bok choy, broccoli, Brussel's sprouts, cabbage cucumber, peas
50 Non-green, non-starchy vegetables
beets, eggplant, mushrooms, onions, tomatoes, yellow and red peppers
48 Beans/legumes (cooked, canned, or sprouted)
red kidney beans, chickpeas, pinto beans, navy beans, soy beans, lentils, lima beans, black beans
45 Fresh Fruits
apples, apricots, bananas, berries, melons, oranges, peaches
35 Starchy vegetables
white potatoes, sweet potatoes, butternut squash, acorn squash, winter squash, pasnips, turnips, corn, carrots, pumpkins, chestnuts
22 Whole grains
barley, buckwheat, millet, oats, brown rice, wild rice, quinoa
20 Raw nuts and seeds
almonds, cashews, filberts, macadamias, pecans, pine nuts, pistachios, pumpkin seeds, sunflower seeds
15 Fish
13 Fat-free dairy
11 Wild meats and fowl
11 Eggs
8 Red meat
4 Full-fat dairy
3 Cheese
2 Refined grains (white flour)
1 Refined oils
0 Refined sweets

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