Food Nutrient Density (ND) Scores from Dr Fuhrman

[Guest guest]

Here are the food Nutrient Density (ND) scores listed by

Dr. Fuhrman in his book " Eat to Live " . A score of 100

is the best score possible. NDs are listed on Pages 120

to 121, and include examples of the foods in each category.

ND Scores are given by Food Category

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100 -- Raw leafy green vegetables (darker colors better)

97 -- Solid Green Vegetables (Raw, steamed, or frozen)

50 -- Non-green, non-starchy vegetables

48 -- Beans/legumes (cooked, canned, or sprouted)

45 -- Fresh fruits

35 -- Starchy vegetables

22 -- Whole grains

20 -- Raw nuts and seeds

15 -- Fish

13 -- Fat-free dairy

11 -- Wild Meats and fowl

11 -- Eggs

08 -- Red Meat

04 -- Full-fat dairy

03 -- Cheese

02 -- Refined grains

00 -- Refined sweets

The book says (p 120) that Nutrient Density (ND) scores are

based on identified phytochemicals, antioxidant activity, and

total vitamin/mineral content.

My comment would be that a balanced omnivorous diet capable

of providing sound nutrition would include foods from many

categories, but in lesser amounts for those with poor NDs.

Hint: if you have poor teeth, and you like it raw, then an

idea is to use a blender with water (or soup broth, which

tastes much better) to grind into a mixture that requires

no chewing so that you can drink it. Blending does raise

the glycemic index (GI), but at least you can eat your

food raw, even if you have poor teeth.

PS: How about this for your diet?

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100 g of raw leafy green vegetables (darker colors better)

97 g of solid Green Vegetables (Raw, steamed, or frozen)

50 g of Non-green, non-starchy vegetables

48 g of beans/legumes (cooked, canned, or sprouted)

45 g of fresh fruits

35 g of starchy vegetables

22 g of whole grains

20 g of raw nuts and seeds

15 g of fish

13 g of fat-free dairy

11 g of wild Meats and fowl

11 g of eggs

08 g of red Meat

04 g of full-fat dairy

03 g of Cheese

02 g of refined grains

00 g of refined sweets

Your meal weighs 484 grams, which is just a little more

than a pound (454 grams). I will be happy to take my

beans and grains as sprouted (as mentioned above).

-- Warren