Let’s review the components of a charmed life. It’s a life characterized by:
written, in my humble opinion: Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss, by Joel Fuhrman, MD
there about what to eat, this is a simple way to see how to get more bang for
your buck or, in this case, the most identified phytochemicals, antioxidant
activity, and total vitamin and mineral content per calorie.
Quoted from Eat to Live:
Highest nutrient density = 100 points — Lowest nutrient density = 0
100 – Raw leafy green vegetables (darker green has more
nutrients) – e.g., romaine, leaf lettuces, kale, spinach, parsley
97 – Solid green vegetables (raw or steamed, fresh or
frozen) – e.g., artichokes, asparagus, Brussels sprouts, cucumbers, peas,
string beans, zucchini
50 – Non-green non-starch vegetables – e.g., beets, onions
tomatoes, yellow and red peppers, bamboo shoots, water chestnuts, cauliflower
48 – Beans/legumes (cooked, canned, or sprouted) – e.g., red
kidney beans, chickpeas, pinto beans, soybeans, lentils, lima beans
45 – Fresh fruits – e.g., apples, apricots, bananas,
berries, citrus, melons, mangoes, pears, peaches, pineapples, plums
35 – Starchy vegetables – e.g., potatoes, yams, butternut
squash, acorn squash, parsnips, pumpkins, turnips, sweet corn, carrots,
chestnuts
22 – Whole grains – e.g., barley, buckwheat, millet, oats,
brown rice, wild rice
20 – Raw nuts and seeds – almonds, cashews, macadamias,
pecans, pine nuts, walnuts, pumpkin seeds, sunflower seeds
15 – Fish
13 – Fat-free dairy products
11 – Eggs; wild meat and poultry
8 – Red meat
4 – Full-fat dairy products
3 – Cheese
2 – Refined grains (i.e., white flour)
1 – Refined oils
0 – Refined sweets
(I keep this stuck to my fridge with a magnet that quotes St. Ignatius Loyola: “Go forth and set the world on fire.”)
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