When it comes to eating and gardening, I am a firm believer in Nutrient Dense Foods. Dr. Joel Furhman has developed the following list of foods and their nutrient density so that we can all make better choices in our diets.
Sample Nutrient/Calorie Density Scores
|Bok Choy||824||Kidney Beans||100||Walnuts||34|
|Broccoli/Rabe||715||Black Beans||83||White Potato||31|
|Napa Cabbage||704||Sunflower Seeds||78||Bananas||30|
|Swiss Chard||670||Peach||73||Chicken Breast||27|
|Butterhead Lettuce||412||Flax Seeds||65||Whole Wheat Bread||25|
|Romaine Lettuce||389||Pineapple||64||Feta Cheese||21|
|Broccoli||376||Chick Peas||57||Whole Milk||20|
|Carrot Juice||344||Oatmeal||53||Ground Beef||20|
|Cauliflower||295||Pumpkin Seeds||52||White Pasta||18|
|Green Peppers||258||Mango||51||White Bread||18|
|Asparagus||234||Pistachio Nuts||48||Low Fat Yogurt||14|
|Pomegranate Juice||193||Brown Rice||41||American Cheese||10|
|Tomato||164||Salmon||39||Vanilla Ice Cream||9|
|Iceberg Lettuce||110||Shrimp||38||Olive Oil||2|
Please notice that all of the non-starchy veggies and many of the fruits rank over 100 in the above chart. Dr. Fuhrman suggests that although raw foods are better for us by 30%, it is also good to cook them, at times, in soup form so as not to lose the nutrients that go into the water, so that we can eat more of them and so that we break down the nutrients since many times we don’t chew them well enough and the nutrients can go right through us.
I find that a better way to eat more of them, is to either blend them in a blender to make raw soups or to juice them (I will give you a list of my favorite kitchen gadgets in a future post). It is easier to drink a lot more veggies and fruits than it is to eat them and, also, when you blend or juice them, it masticates the pieces sooo small that you will also receive all of the nutrients when you digest them.
So, next time you plan your garden or your meals, please be sure to reference this list, above, to make sure that you are getting as much nutrition as possible from the food that you choose.
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