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FOOD SCORING GUIDE
M.D. Eat to Live– The Revolutionary Formula for Fast and Sustained Weight Loss Cholesterol Protection For Life– Lower Your Cholesterol Safely and Permanently Disease-Proof Your Child– Feeding Kids Right Fasting and Eating for Health– A Medical Doctor’s Program for Conquering Disease Eat For Health– The Original High-Nutrient-Density Program to Achieve Ideal Weight and Superior Health Two-Book Set .Other books by Joel Fuhrman.
M. LLC . Nutritional Excellence.tm FOOD SCORING GUIDE JOEL FUHRMAN.D.
contact: Nutritional Excellence. Some people have a medical history and/or condition that may warrant individualized recommendation and. Cover design: Creative Syndicate. is intended to take the place of personalized medical care or treatment. without permission in writing from the copyright holder. Inc.D. stop. Do not start. Neither this. All Rights Reserved No part of this book may be reproduced in any form or by any electronic or mechanical means. or change medication without professional medical advice. drugs and even surgery. LLC (877) 372-4872 www.com Printed in the United States of America ISBN: 0-974463-39-1 ISBN-13: 978-0974463-39-1 Publisher’s Note: Keep in mind that results vary from person to person. the names of patients have been changed. . For information. Book design: Lennon Media. including information storage and retrieval systems.Copyright 2008 by Joel Fuhrman. and do not change your diet if you are ill or on medication. For reasons of privacy. M.EatRightAmerica. Inc. except by a reviewer who may quote brief passages in a review. nor any other book. in some cases. except under the supervision of a competent physician.
Dedicated to Americans who are taking steps to improve our nation’s health .
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. . . . . . . . . . . . . . . . . 2. . . . . . . . . . . . . . . . . 132 vii . . . . . . . . . . . . . . . . . . . . . . . . . . . Fuhrman’s Top 30 Super Foods . . . . . . . . . . . . . . . . . . 4. . . . . . . . . 5. . . . . . . 79 Dr. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Measuring Nutrient Density . . . . . . . . . . 131 About the Author . . . . . 127 A Message from the Publisher . . . . 7. . . . 3. . . . . . . . . . . . . . . . . . . . . . . 41 You Are What You Eat! . . . . America’s Health Crisis and You . 6. . 85 References. . . . . . . . . . . . . . . . . . . . . . . . . 83 Nutrient Density Scores. . . . . . . . ix Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Dramatic Results Without Drugs . 1 1. . . . . . . . .Contents Foreword . . . . . . 8. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 High-Nutrient Recipes . . 63 Your Commitment to Health . . . . . . . . . . . . . . . . . . . . . . . .
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However. When you factor in the sedentary lifestyle most Americans have adopted (three out ix . The average American consumes 3600 calories per day. most Americans are significantly undernourished. Eating the wrong foods leads us to consume far too many calories. The most healthful foods—fruits and vegetables—make up only 7% of our national diet. we eat too much and too often. because all of these excess calories come from low-nutrient foods. Clearly. but we also eat all the wrong foods. nearly twice as many as we need. The Center for Disease Control (CDC) estimates that an astonishing 95% of all Americans fail to get the minimum daily requirement of nutrients. The standard American diet now consists of 52% processed foods and 41% meats and dairy products.Foreword M odern America is in the midst of an all-you-can-eat food fest that has us literally bursting at the seams.
x Eat Right America • Food Scoring Guide of ten American adults did not exercise even once last year). type 2 diabetes. In spite of our spending more on healthcare than any other nation. you don’t need to wait until everybody else changes. hypertension. you have the perfect recipe for the obesity and chronic illness epidemics that are sweeping the nation. The CDC now estimates that one-half of all children will be overweight by 2010. The World Health Organization now ranks the United States as the fattest nation on earth—including children. He has spent the past 20 years analyzing over 20. asthma. Fuhrman is one of the world’s authorities on the effects of optimal nutrition on health. America’s children are developing “adult” chronic illnesses such as heart disease. allergies. Dr. I urge you to adopt the eating principles described in this book. and that for the first time in our nation’s history. I have studied epidemiology for more than 30 years. and even some cancers at much earlier ages. and we need to make them fast. we need to make fundamental changes in our eating habits. the current generation of children will not live as long as their parents. We don’t have to be a sickly nation with illnesses and medical costs spiraling out of control. and one thing has become crystal clear—nutrition is powerful medicine.000 scientific studies and devising dietary . you can make the vitally necessary changes today. Fortunately. But to restore health to America.
Fuhrman’s high-nutrient diet. Dr. and obesity simply disappear as a result of patients adopting the dietary principles described in this book. They also kept the weight off through the two-year follow-up. In most cases. But how do you know which ones are which? One of the most powerful and revealing elements of Dr. Ph. high blood pressure. of the University of Southern California and Dr. diseases such as heart disease. Fuhrman has put his scientific knowledge into action in the kitchen. done in association with Barbara Sarter. Ph. ANDI is presented in this book to help you understand the differences between high-nutrient foods and those lacking in important nutrients. To take advantage of Dr.. T. a study on Dr. In fact. Colin Campbell.. of Cornell University found that the people who followed his dietary recommendations lost more weight than in any other study in medical history. Fuhrman’s approach. This food rating system also shows you caloric den- . I have witnessed firsthand the results of his remarkable efforts.Foreword xi programs that take advantage of his findings.D.D. diabetes. He has tested his methods with patients for more than 15 years and has convinced me and many of my colleagues that a diet of nutrient-rich foods can prevent and cure obesity and most of America’s health problems. you need to increase your intake of high-nutrient foods and decrease your intake of low-nutrient foods. Fuhrman’s work is his food rating system—Aggregate Nutrient Density Index (ANDI).
The information in this book may save your life. Eat For Health). low-nutrient foods. makes it understandable.. Not only will you and your family benefit greatly through enhanced health and longevity. M. Fuhrman’s advice. If you are tired of taking cholesterol-lowering medications. this book is for you. If you have tried to lose weight but failed using traditional or fad diets. and International Health Harvard Medical School (1974-2006) . Now you can control your weight and health destiny like never before.Sc. Clinical Psychiatry. or other prescriptions that do nothing but treat symptoms without addressing the underlying cause of your ailment.P. which helps you avoid high-calorie. A. It will change the way you think about foods. your medical bills will go down as well. and shows you how to put it to work in your everyday life.H. Fuhrman takes the best of the world’s nutritional research. In this book (and more extensively in his comprehensive two-book set. If you are raising a family. William Menzin.xii Eat Right America • Food Scoring Guide sity. Nutritional Epidemiology. this book offers tremendous benefits for you and your children. blood pressure medications. M. M. Follow Dr. You will be amazed at what optimal nutrition can do for you.D. this book is for you.. and you will lose weight and keep it off. Dr.
unnecessarily. Using the information gleaned from scientific studies.Introduction N o one wants to have a heart attack. it is now possible to formulate a few simple diet and lifestyle principles that can save you years of suffering and premature death... suffer a debilitating stroke. How much would it be worth to you for a guarantee that you would never have a heart attack or a stroke? What would it be worth to you to see your children and grandchil1 . Nutritional science has made dramatic advances in recent years. or develop cancer. But lots of people die from these conditions every day. But living healthier and longer comes at a price. You have an unprecedented opportunity in human history to live healthier and longer than ever before. The overwhelming accumulation of scientific knowledge points to a dramatic conclusion—the majority of diseases plaguing Americans are preventable.
2 Eat Right America • Food Scoring Guide dren grow healthfully and happily? What would you be willing to pay for the assurance that you would not leave your spouse or your children all alone? Fortunately. more healthful eating habits. Although the research is readily available for all to see. Everything in this book is carefully referenced to recent scientific studies. . most physicians still have no idea that food can be your most powerful artillery in the fight against the major illnesses that plague Americans. Still. the expenditure is infinitely affordable—little more than the effort needed to establish new. the facts and guidelines contained herein will astound most physicians.
two-thirds (67%) of American adults. are overweight or obese. This march toward national obesity is taking a dramatic toll on our health and the economy. and is causing medical and financial tragedies for more and more families. Last year alone. At present.America’s Health Crisis and You mericans are digging their graves with their knives and forks. The ever increasing waistline of America is not merely a cosmetic issue. The poor diet that Americans eat also has resulted in an epidemic of heart attacks and cancer never before seen in human history. Over the past thirty years. the average weight of an 3 Chapter One A .000 Americans died from obesity and the weight-related chronic illnesses that develop as a result of being overweight. and about half of us are taking drugs for chronic illnesses. and nearly one-third (31%) of our children. Most people in America are overweight. 400. We literally are eating ourselves to death.
the TV room..4 Eat Right America • Food Scoring Guide American male has increased 27 pounds (from 164 pounds to 191 pounds).virtually everywhere—that America is fast becoming .. Center for Disease Control (CDC) predicts that the current generation of children will be the first in our nation’s history to live shorter lives than their parents. Childhood obesity has tripled over the past twenty years. including heart disease and cancer. Health Complications of Obesity • • • • • • • • • • Increased overall mortality Adult onset diabetes Hypertension Degenerative arthritis Coronary artery disease Obstructive sleep apnea Gallstones Fatty infiltration of liver Restrictive lung disease Cancer Overweight individuals are more likely to die from all causes. Because of America’s eating habits. the gas station. food everywhere Food is available and eaten in so many places—the car. the office. the movies. Food.S. the U. the ball game.
and only 7% of the calories we consume come from healthful fruits and vegetables. low-calorie fruits and vegetables than any other people on the face of the earth. animal foods. and dairy products. But a shocking 93% of the typical American diet consists of low-nutrient. and soft drinks now comprise 25% of all calories consumed in America. Americans have access to a greater abundance of affordable high-nutrient. high-calorie processed foods. Composition of the American Diet 7% Fruits & Vegetables 51% Refined & Processed Foods 42% Dairy & Animal Products American diet designed for disease The U. Sweets.America’s Health Crisis and You 5 an all-you-can-eat buffet. desserts. And we are almost always selecting the wrong foods.S. Surgeon General classifies overweight and obesity as two stages of a single disease and has called our current eating habits a greater threat to our nation’s health and .
The tragedy of this is enormous. They are causing the record-high rates of heart disease. diabetes. it affects almost all Americans as cardiovascularrelated deaths have climbed to over 50%. Impact of heart disease on America • 40% of all Americans die of heart attacks. People of all weights. shapes. One hundred years ago.3 million Americans will suffer a heart attack this year. Heart disease is caused by inadequate nutrition. • 10% die of strokes. and sizes are dying needlessly from nutritional ignorance. More than 1.6 Eat Right America • Food Scoring Guide economy than terrorism or bird flu. Today. Heart disease (cardiovascular disease) kills more people than the next four leading causes of death combined. strokes. and when you . The Surgeon General’s assessment of America’s eating habits (which in all likelihood means your eating habits) is critically important because bad eating habits lead to bigger problems than just larger dress sizes. and cancer that are plaguing the country. • 58% of deaths are related to cardiovascular disease. heart disease only affected 5% of the population. Broken hearts We are losing the war against heart disease. Modern medical techniques and drugs cannot win this war because the true cause of disease is overlooked.
Nothing else can protect you. it is even more of a tragedy.America’s Health Crisis and You 7 consider that nobody really has to die from a heart. This is not entirely true. It is not impossible or even difficult to protect yourself. The disability. The average age has gone up. Infant and childhood mortality has fallen dramatically.or circulatory system-related death. but people who reach adulthood are not living longer than at other times in human history. . suffering. Deaths from Diseases of the Heart Deaths in thousands United States 1900-2003 Source: American Heart Association—CDC/NCHS Are Americans living longer? Most people accept the notion that we are living longer now than ever before in human history. and years of life lost are almost totally the result of dietary ignorance. you simply must eat properly.
but fewer than 3 people out of 100 are successful at losing weight and keeping it off permanently. Diet and disease Diets of all description flood the market. For example. Obviously. However. but when these same individuals move to America. Although many people accept the notion that disease is the result of genetics or luck. it is very rare today that a woman dies during or soon after childbirth. Modern plumbing and refrigeration methods have greatly lowered the rates of infectious diseases. their children develop the same rates of heart disease as other Americans. They are a recent phenomenon in human history and directly parallel unhealthful . stroke. and environment overwhelmingly overshadow genetic considerations.8 Eat Right America • Food Scoring Guide Unlike in previous times. and heart disease have negated these advances in public health. the diseases that afflict today’s Americans are not the result of luck or genetics. exercise. The number of overweight and obese individuals is at an all-time high and still climbing. those living in rural China have less than a 2% heart disease risk. adults do not have a longer healthy-life-expectancy than centuries ago because increases in the incidence of cancer. the reality is that nutrition. The typical adult living today has almost no chance of reaching their genetic potential.
America’s Health Crisis and You
Low-nutrient foods promote food cravings and overeating. High-nutrient foods promote a normal caloric drive and a normal weight.
changes in dietary patterns. The ten-fold increase in heart attacks in the last 100 years is because we are eating more low-nutrient food—lots more. You cannot escape from the biological law of cause and effect. Health results from healthful living and eating. Disease and premature death result primarily from unhealthful food choices.
Home cooking better
A major factor in the increase of diet-related health problems is the fact that Americans no longer make and eat most of their meals at home. The once common scene of a
Eat Right America • Food Scoring Guide
family gathered around the kitchen eating a healthful home-cooked meal has become so rare that many of today’s children have never experienced it. About half of all food dollars are spent eating outside the home, with the largest percent of this being spent in fast food restaurants. Traditional homemade foods are not only more healthful, they are lower in calories. Research shows that we consume double the calories when we eat out.
Macronutrients are nutrients that contain calories. There are only three macronutrients—fat, carbohydrate, and protein. Macronutrients give us the calories we need for energy and growth. All natural foods contain a mixture of fat, carbohydrate, and protein, although some (primarily animal products) contain only two of the three. For example, a banana is mostly carbohydrate (93%), but it does contain some fat (3%) and protein (4%). Spinach, like all dark leafy green vegetables, contains approximately equal amounts of carbohydrate (40%) and protein (43%), along with a lesser amount of fat (7%). Sirloin steak is all fat (44%) and protein (56%) and contains no carbohydrate. I’ve listed a few more examples on the next page. With Americans gaining weight at such a fast pace, there seems to be an endless stream of diet books that focus on
America’s Health Crisis and You
Macronutrient Percentages in 10 Sample Foods
Food Carbohydrate Fat Protein
Frozen spinach Artichokes Sesame seeds Red kidney beans Whole wheat bread Banana Hot dog Low-fat yogurt Swiss cheese Sirloin steak
43.5 74.4 15.3 69.9 71.4 92.6 2.3 64.1 5.7 0
16.9 2.4 73.1 3.5 16.9 3.0 82.4 13.1 65.9 44.0
39.6 23.2 11.6 26.6 11.7 4.4 15.3 22.9 28.4 56.0
manipulating the amounts and the percentages of the macronutrients—carbohydrate, fat, and protein—that we eat. But fiddling around with macronutrient percentages is not the way to lose weight or improve health. In fact, the only way to slow the tidal wave of increased chronic disease and obesity is for people to eat less of all three macronutrients. It is a simple equation. Macronutrients are where all of the calories come from. If you overconsume macronutrients (regardless of the percentages of each), you will get too many calories. If you consume too many calories, you will
and phytochemicals. Without micronutrients. minerals. and the importance of the adequate intake of them for overall health cannot be overstated. and we would live longer if we ate more. (Some researchers consider fiber and water to be micronutrients. There are 13 vitamins and 25 minerals known to be important for human health. and focus on providing yourself with the highest quality diet. To lose weight and improve health. and premature death. Micronutrients are needed for your body to manufacture the materials it needs for normal function.) Micronutrients are extremely important for your health. forget about macronutrient percentages. Nutritional excellence is achieved by eating foods that have the highest levels of micronutrients. and to repair damage.12 Eat Right America • Food Scoring Guide experience excess weight gain. Micronutrients Micronutrients are essential nutritional substances that do not contain calories. The three main micronutrients are vitamins. Their impact on overall health is broad and vast. you quickly would get sick and die soon afterwards. The human body requires large amounts of some of them. various chronic diseases. and trace amounts . Americans eat too few micronutrients. to rid itself of waste. the effects of deficiencies are devastating. too.
Differences on that order also were found for intakes of other micronutrients. A study of monkey diets carried out at the University of California. for instance. Most of the food we eat is concocted in factories. These processed foods do not contain the level and diversity of the vitamins and minerals we get in natural foods. potassium. such as fiber. that the average 15-pound wild monkey takes in 600 milligrams per day of vitamin C. and beta-carotene. magnesium. giving these primates a diet far richer in many essential vitamins and minerals than the diets consumed by any humans in the modern world. by anthropologist Katharine Milton found. But we no longer get our foods in natural form from the wild. natural foods is wonderful. Berkeley. The monkey’s diet is amazingly rich in nutrients. For example. the fruits and vegetables that primates eat in the wild are loaded with micronutrients. The foods . Natural foods have been shown to contain the right types of them in the right proportions for human survival and good health.America’s Health Crisis and You 13 of others. 10 times more than the 60-milligram recommended daily allowance (RDA) for the average 150-pound human. Unnatural foods Knowing that the right micronutrients in the right proportions are easily available to us in whole.
and they should not be considered representative of the amount of nutrients that would be found in an ideal diet. Despite consuming almost twice as many calories (macronutrients) as we need. berries. plums. and grapes. perhaps we could learn new things about our own dietary needs that would help reduce health problems throughout the world. humans have suffered from all sorts of diet-related diseases. fewer than 18% of adults and 2% of children consume the minimum daily requirement of micronutrients recommended. is too low in minerals and not even close to what we should be consuming for optimal health. similar to meat. If we paid more attention to what our wild. . Unfortunately. The study also reported that the dark green vegetables the monkeys eat contain the complete array of essential amino acids. primate relatives are eating today. The RDAs set by the government were determined by investigating the foods modern humans eat.” The modern diet. most people don’t even take in the very low levels recommended in the RDAs. The researchers in the monkey study concluded that “throughout history.14 Eat Right America • Food Scoring Guide that primates in the wild eat include green leaves of many kinds and fruits such as figs. especially the one most Americans eat.
there is an even more serious one—deficiencies of phytochemicals. Phytochemicals are the most recently found class of micronutrients. and fruit are naturally high in micronutrients. Fortunately. chicken. Since micronutrients are critical for the prevention of diseases such as heart disease. pasta. For example. cancer.. it should be clear why these and other diseases have become so prevalent. For optimal health. which are very low in micronutrients and contain no phytochemicals.e. beans. soda. deaths due to diabetes have in- . and cookies. it can help you recover. phytochemicals are present in foods that also are naturally high in vitamins and minerals (i. but Americans don’t eat much of them. you need lots of phytochemicals in your diet. and dementia. Consuming abundant amounts of micronutrients will help protect you against disease.000 important phytochemicals. oils. white bread. and if you already are sick. Poor nutrition and disease Poor nutrition is the primary cause of common diseases. There are over 1. cheese. natural plant foods). and they are necessary for your cells to remove waste and to maintain normal immune function.America’s Health Crisis and You 15 Phytochemicals As serious as deficiencies in vitamins and minerals have become. We eat plenty of meat. Vegetables.
Only by eating an assortment of natural foods that are micronutrient-rich can you get enough of these compounds to protect yourself from the common diseases that afflict Americans.16 Eat Right America • Food Scoring Guide creased 45% since 1987. They discovered that colorful plant foods in their natural state were also rich in thousands of compounds with important health properties for humans—phytochemicals. headaches. The cancer rate in America rose every year for seventy-five years straight (1930-2005). bowel problems. allergies. trying to assure vitamin adequacy by adding synthetic supplements and isolated vitamins to a diet virtually devoid of the natural sources of these micronutrients did not turn out well. arthritis. The micronutrient deficiencies also leave the body prone to infections. These discoveries led to the creation of the vitamin industry. It also was noted that low vitamin intake could lead to cancer. which today supplies both synthetic vitamins and natural vitamins isolated from their original sources to food manufacturers and many other outlets. scientists discovered vitamins and minerals and noted that diseases occurred when vitamin deficiencies occurred. researchers found the missing link. body aches. Unfortunately. kidney diseases. About twenty years ago. About seventy-five years ago. Diabetes is fueled by excess body fat and low nutrient levels in the body’s tissues. and emotional disorders. . fatigue.
we cannot expect the health of our nation to improve through medical interventions when the underlying cause of the problems—diets dangerously low in micronutrients that are essential to maximize human cellular function—is left unchanged.America’s Health Crisis and You 17 This new revelation in the science of health taught us that we need to eat a diet with lots of high-nutrient foods and that supplements cannot take the place of these foods. We have witnessed the power of micronutrients. With this newfound knowledge. As you can see. we have seen the power of nutritional excellence to prevent and even reverse disease. eating large amounts of micronutrient-deficient animal foods and . Dietary-Induced Premature Aging Effects of the typical American diet: • Excessive weight gain • Diabetes and high blood pressure • Hardening of arteries • Increased LDL cholesterol • Autoimmune diseases • Cancer Low-nutrient foods Just as eating large amounts of micronutrient-rich natural plant foods is of great benefit to your health.
S. bioflavonoids. High saturated fat intake increases the risk of certain cancers and promotes high cholesterol. such as cheese and red meat. leading to heart disease. carotenoids. U. folate.18 Eat Right America • Food Scoring Guide processed foods leaves you very susceptible to disease. vitamin C. To add insult to injury. That is why the standard American diet (SAD) results in the diseases Americans get. Neither animal products nor processed foods contain antioxidants. many of the processed foods we eat are high in trans fat.Per Capita Cheese Consumption 1915-2000 30 25 20 15 10 5 0 1915 1935 1955 1975 1995 2000 (in pounds) . a man-made fat that is linked to cancer and heart disease. are exceptionally high in saturated fat. Many of the animal products consumed. or those thousands of phytochemicals that are essential for cellular normalcy.
) Pork. large double patty T-bone steak (6 oz.5 14 12 12 11 10 9 5 5 5 4 3 3 3 2. 3. ground. no skin (6 oz.) Milk.6 2 0. shoulder (6 oz.) American processed cheese (4 oz.) Butter (2 Tbsp.) Ricotta cheese (1 cup) Swiss cheese (4 oz.6 negligible negligible negligible . no skin. semisweet (4 oz. whole.) Flounder or sole (6 oz.America’s Health Crisis and You 19 Saturated Fat Content of Various Foods Food Fat content in grams Cheddar cheese (4 oz.) Chocolate candy.) Milk.) Fruits Vegetables Beans/legumes 24 24 20 20 20 18 18 14. vanilla (1 cup) Chicken fillet sandwich Chicken thigh.) Salmon (6 oz. part skim (1 cup) Beef. part skim (4 oz.) Turkey.) Ice cream. lean (6 oz.) Ricotta cheese. (6 oz.3% fat (1 cup) Plain yogurt Two eggs Chicken breast (6 oz.) Mozzarella. 2% fat (1 cup) Tuna (6 oz. white.) Cheeseburger.
This disease process of decreased blood flow and the resulting . Processed foods are made mostly of sugar. these fats become more dangerous when accompanied by lots of processed foods. and salt and an inadequate intake of unrefined. The micronutrient deficiencies gradually lead to more and more damage as time goes on. Because of the poor food choices being made by most Americans. and our healthcare costs are spiraling out of control.1 You could not have designed a better environment for creating cancer and heart attacks if you scientifically planned it. animal protein. our country is suffering from extremely high instances of chronic illnesses. The disease-building process is not the by-product of aging. highnutrient plant foods lead to a potent disease-promoting synergy that is the primary cause of most life-shortening diseases in America.20 Eat Right America • Food Scoring Guide A needless tragedy Clearly. Micronutrient deficiencies caused by excess intake of saturated fat. which contain almost no micronutrients. Even worse. and oil. white flour. rather it is the by-product of a diet that is poorly designed for human primates. Americans are eating too much saturated fat and trans fat. The standard low-nutrient diet consumed by most Americans results in fatty deposits in the walls of the blood vessels that eventually lead to blood vessel narrowing and blood clots that cause strokes and heart attacks.
diminished nutrient delivery should be understood as a single disease process. for example. one that can be remedied by removing the original cause—poor diet. heart attacks and angina (diseased blood vessels in the heart). Thus.S. this singular cause and effect is obscured by the way diseases are named—based on which organ shows the most serious (or most obvious) symptoms. Unfortunately. (12-ounce cans per person) 600 500 400 300 200 100 0 1947 1957 1967 1977 1987 1997 Carbonated beverages are the number-one contributor of calories in the American diet. dementia (diseased blood vessels in the brain). and claudication (diseased blood vessels in the . high blood pressure and strokes (diseased blood vessels leading to and in the brain). impotence (diseased blood vessels leading to and in the penis).America’s Health Crisis and You 21 Annual Soft Drink Consumption in the U.
22 Eat Right America • Food Scoring Guide legs) are treated as individual diseases. are completely reversed through aggressive nutritional intervention. such as magic drinks. fatbinding pills. . slim waistline. to live longer than ever before. Most diseases are effectively treated through nutritional means and. in many cases. In fact. Everything else.2 The “secret” is to eat large quantities of high-nutrient foods. energy boosters. Scientific studies have demonstrated that the damage to diseased blood vessels can be gradually reversed. Nutritional excellence is the secret to optimal health. disease prevention. and maintaining a healthy. Instead of looking for magic. healthy you. to disease-proof our bodies. Unprecedented opportunity Advances in nutritional and health sciences have given us an unprecedented opportunity to be healthier. it is the only way to lose weight healthfully and permanently. and to add many quality years to our lives. is doomed to failure. and those cancer-causing high-protein diets. when in fact they are merely different manifestations of the same disease. and the damaged blood vessels can become unclogged. commit yourself to a new. herbal picker-uppers.
one day recently I saw four patients who dropped their LDL cholesterol below 100 mg/dl. and the results have been dramatic. Remember. but each also had reported numerous additional health problems. then nutritional excellence is the most effective approach.Dramatic Results Without Drugs Chapter Two I f you desire to throw away your medications and recover from chronic illnesses such as heart disease. For example. and diabetes (all examples of common illnesses that are more effectively treated with nutritional intervention than drugs or surgery) and get slim at the same time. I have studied the results of nutritional intervention on thousands of my own patients. Just as an example. Peggy suffered from chronic ane23 . this was just one day in my practice! Not only did each of these patients previously have dangerously high cholesterols. high blood pressure. I have helped thousands of patients successfully lower their cholesterol levels without drugs.
Maria had become severely ill from a statin drug prescribed to her by her prior physician. These four patients needed help. Keith had chronic heartburn and allergies. Eugene was tired all the time. Peggy: Total cholesterol Triglycerides LDL HDL Eugene: Total cholesterol Triglycerides LDL HDL Keith: Total cholesterol Triglycerides LDL HDL Before After 249 169 157 58 150 105 80 49 247 72 191 51 156 42 104 44 237 165 152 52 158 79 99 43. and they realized that prescription drugs were risky and not the answer.24 Eat Right America • Food Scoring Guide mia. They all returned to my office between 6 and 8 weeks after their first visit.5 . and this is what we found.
age more slowly. You’ll gain more energy. hemorrhoids. When you adopt a program of nutritional excellence to reverse or prevent heart disease. He stopped his antacids and acid-blocking medication. and your risk of other serious diseases—especially dementia. Keith never had heartburn again. They all became enthusiastic about life again. and his allergies started to improve. Peggy’s anemia went away. strokes. diabetes. too. For example. Maria recovered from her severe illness from the statin drug. and cancer—will decrease. Eugene was no longer fatigued. There have been cases where a patient has had to overcome some discomforting dietary hurdles after switching . you will likely find your digestion improves.Dramatic Results Without Drugs 25 Before After Maria: Total cholesterol Triglycerides LDL HDL 283 90 183 91 168 79 98 52 Not only did they wipe out their cardiovascular highrisk status. but many of their other problems also began to clear. constipation. and headaches will disappear. you experience a tremendously beneficial side effect—you will prevent and reverse almost all other diseases simultaneously. and your heartburn.
They learn to enjoy the new tastes and aromas and their newfound energy. Dear Dr. I told him that I had recently bought your tape and book. and I am one happy 68-year-old. and I have been able to stop all medications. Fuhrman. I saw my cardiologist yester- . Eugene.26 Eat Right America • Food Scoring Guide from a dairy-meat-processed food diet to one that is vegetable-fruit based and rich in nutrients and phytochemicals. Keith. I have been following your program since November 2002 with spectacular results. and Maria are not limited only to patients who live near enough to come see me in my office. However. I have generally enjoyed relatively good health over the years. But those symptoms are temporary. My cardiologist visit last October resulted in his increasing my Lipitor from 10mg/day to 20mg/day. I have struggled with high blood pressure (160/105) and high cholesterol (275) for many years. Hardly a day goes by when I do not receive an e-mail or letter from someone who tells me about the success he or she has achieved. and it motivates them to take steps to enjoy healthier and more fulfilling lives. he placed me on Accupril. and that I was going to make a major diet change and follow your recommendations instead. Great results like those achieved by Peggy. Eat to Live. This letter from Joe in Connecticut is typical. All of the patients who make the switch enjoy eating this new way. Also. My name is Joe Lavaler.
He copied your web address and said he was planning on reading your book. mustard greens. beans. He said that he had heard of your program. I would be willing to talk to any of your patients to help give them the support and encouragement they need to stay with the program. etc. I tell everyone who will listen that there is no “free lunch” and that you have to stay focused and committed. We make a lot of soups with collard greens. and here are the results of my blood work: Total cholesterol Triglycerides LDL HDL 148 85 69 62 While my weight had been constant since high school at 235 pounds (I am 6'6" tall). said I made a remarkable turnaround and should be proud of myself. I currently weigh 211 lbs. of Fairfield. My cardiologist. spinach. Dr. My wife and I cook most days in a Crock-Pot. and feel better than I have in a long time. Kunkes.Dramatic Results Without Drugs 27 day. I brought a copy of your book with me. Sincerely yours. It worked where all other diets failed. I want to thank you for my greatly improved health. Connecticut. Joseph Lavaler .
dementia. Adopting a better diet could dramatically increase your health. When you eat foods that are naturally rich in micronutrients. In addition to reducing the occurrence of cancer and heart disease. Increasing your consumption of high-nutrient fruits and vegetables is the key to disease resistance. Countless studies have shown that the combination of high-nutrient intake and lower caloric intake promotes disease-resistance and longevity. and a long. kidney stones. gout. and eliminating them when possible. osteoarthritis.28 Eat Right America • Food Scoring Guide Removing causes. healthy life. diabetes.3 The recommendations presented in this book will help . The potential reduction in disease rates shows no threshold effect in the scientific studies. That means that as high-nutrient vegetables and high-nutrient fruits increase as a major portion of caloric intake. disease reversal. back pain. not symptoms Uncovering the causes of a health problem. highmicronutrient diets reduce the occurrence of cataracts. and life span. the better your health will be. productivity. it helps control overeating. always results in a more favorable outcome than simply covering up symptoms with medications. disease rates fall in a dose-dependent manner—the more the diet is comprised of these foods. and depression. and the lower caloric intake enables your body to more effectively undertake its selfhealing tasks.
rather it is based on the preponderance of evidence from thousands of scientific studies. is easy to understand. There are distinct advantages to choosing healthful. In a nutshell. unprecedented in human history. Fuhrman’s Health Equation Health = Nutrient intake divided by Calorie intake Do you agree that your body builds and repairs itself using the food you eat? Do you agree that high-quality. you are what you eat. The science and logic behind Eat to Live and my twobook set. you must Eat To Live. free of the chronic diseases that plague so many Americans. Dr. But to live longer and more healthfully. Eat For Health. H = N/C . to achieve superior health with a comprehensive program based on the nutrient density of foods. It is not based on narrow or obscure scientific principles. The result is an opportunity. highnutrient food makes a high-quality body that is more resistant to the diseases that are ravaging our nation? I hope you do because all of the leading nutritional scientists the world over have accepted these basic concepts.Dramatic Results Without Drugs 29 you if you are looking to stay well and maintain your youthful vigor.
and you must not overeat on calories. your diet must be high in nutrients (micronutrients). This equation is a powerful tool that can predict whether your eating habits are putting you at risk of a serious disease such as heart attack or stroke and shortening your life span. Using it helps you make food choices that can help you to maintain youthful vigor and mental capacity as you age. There is no health benefit to losing weight and then putting it back on again soon afterwards. The Health Equation: H = N/C illustrates the concept that to be in excellent health. Permanently maintaining healthy weight Temporary weight-loss techniques (what we all call “dieting”) serve no purpose.30 Eat Right America • Food Scoring Guide nutrient-rich foods over unhealthful. I urge you to become familiar with my simple Health Equation: H = N/C. That means that the only dietary change that . If you want those advantages. If you agree (as leading researchers do) that the nutrient density in your body’s tissues is proportional to the nutrient density of your diet. nutrient-poor ones. Another way of saying that is your health is dependent on the nutrient-to-calorie ratio of your diet. then you must accept the fact that to be healthy and disease-resistant you need to eat more highnutrient foods and fewer low-nutrient foods. Health benefits only occur when the weight loss is maintained forever.
Similar increases occur with other chronic diseases. * Diabetes Care 2007. By the time BMI reaches 35. At a BMI of 25. the incidence of diabetes increases rapidly. cancer. Diabetes is a good example of how the incidence of serious disease goes up as your weight increases.30(6):1562-66. diabetes risk is 15%. At a BMI of 30. risk increases to 50%. Researchers base their definition of obesity on body mass index (BMI). including heart disease. the ratio between weight and height.Dramatic Results Without Drugs 31 O Weight and Diabetes besity is closely associated with more than seventeen major chronic conditions. . risk is a staggering 90%. Weight and Diabetes * Incidence Body Mass Index (BMI) As you can see on the chart. as BMI index rises above 25. and diabetes.
Fortunately. making it easier to reach your ideal weight. and it will never go out of style. nerves. Eating more high-nutrient food is the only way to lose weight permanently. This knowledge can guide you for the rest of your life. High-nutrient eating is the way of the future. When your body’s micronutrient needs are not met. and neurotransmitters. It is not a fad. Because of poor diet and health habits. This leads them to eat too often—and too much—as a way of preventing the discomfort. It can be your fountain of youth. It is controlled by a system of messengers—hormones. If the change you make to your diet is permanent. The symptoms are similar . many people experience uncomfortable symptoms a few hours after eating. How nutrients control your appetite Hunger is a complicated thing. eating more high-nutrient foods helps control food cravings and overeating behaviors.32 Eat Right America • Food Scoring Guide can work is one that you stick with permanently. and eating more nutrients leads to permanent improvements in your health. you are not on a diet. Knowing these important facts and putting them into practice is your key to health and longevity. but you can enjoy it now. you can be driven to eat more calories than you need for optimal health. you merely have changed your eating habits.
” Like drug addicts. people with food addictions feel poorly after digestion because their bodies are experiencing withdrawal symptoms. However.Dramatic Results Without Drugs 33 to those drug addicts feel when they are too long without their “fix. You quickly will become comfortable eating less. . in a short time these long-standing symptoms will disappear.” Toxic hunger goes away when you establish the habit of eating a high-nutrient diet. When you stop drinking coffee or discontinue other harmful habits. Symptoms of toxic hunger • • • • • • Shakes Headaches Lightheadedness Stomach fluttering Abdominal cramping Mental confusion Be forewarned. these detoxification symptoms are mistaken for hunger. Eating healthfully may make the symptoms of toxic hunger feel worse temporarily. you may experience withdrawal or detox symptoms for a week or so. Since eating again (akin to taking another “fix”) makes the discomfort go away. I call these symptoms “toxic hunger. and you will not be driven to overeat anymore. and you will no longer desire the extra calories you used to crave to palliate unpleasant symptoms.
Eat more micronutrients: vitamins. minerals. H = N/C is not only the secret formula for health. It can direct you to the appropriate amount of calories—not too many and not too few. which is felt mostly in the throat. You will know when food is really needed. You will be able to step off the dieting merry-go-round.34 Eat Right America • Food Scoring Guide After a period of time eating a diet much higher in micronutrients. Eat fewer macronutrients: protein. As you eat higher on the Start Eating a Higher-Nutrient Diet! T he best way to begin improving your diet is to focus more on eating micronutrients and less on eating macronutrients. true hunger signals will help direct you to your ideal body weight. it also is the best formula for weight loss. fat. you eventually will experience what I call true hunger. and you will know when. These natural. phytochemicals. carbohydrates. . fiber. Fuhrman’s Top 30 Super Foods with the highest nutrient density. See page 83 to learn about Dr. You will become more in touch with your body’s natural instinctive signals. hypoglycemic symptoms. and how much to eat. and other sensations that drive people to overeat. One of the huge benefits of high-nutrient eating is that you lose the food cravings. what.
Dramatic Results Without Drugs 35 nutrient chart and take in high levels of phytochemicals. high cholesterol. high blood pressure. The statistics seemingly bear this out. invisible damage We continually are being told that heart disease. But these diseases are not the consequence of aging. are beyond our control. Children. and young adults “seem” to get away with years of poor nutrition. therefore. So it is not surprising that most people assume that we have to expect these things as they are. But after enough time goes by. we blame it on aging. the damage is easily seen. teenagers. We also are told that they are primarily the result of genetics and. Let me illustrate my point with one of my patients. Silent. Over 90% percent of elderly Americans require medications for high blood pressure or other heart conditions. John Pawlokoski. Then. by eating a low-nutrient diet. Eating for nutritional excellence is the only sensible way to diet. they are the consequence of consuming a low-nutrient diet over time. When John first came to me as a patient in 1994. and even dementia are the inevitable consequences of aging. There is only one best way to eat for better health and a thinner you. . day after day. and that is to eat a diet rich in micronutrients. We don’t see the harm as we hurt our bodies in tiny increments. you will find yourself effortlessly losing weight without dieting.
and he was given medications. including calcium channel blockers and nitroglycerin. Within two months he had lost 14 pounds. He did not need to use nitroglycerin any longer and was able to be active and exercise without symptoms. Angioplasty was recommended. John decided to follow my nutritional advice 100%. 1 cholesterol-lowering drug. He saw a cardiologist who performed a stress thallium and a cardiac catherization that demonstrated four areas of severe narrowing. After the first month. He reported that he first experienced pain in his chest and arms while exerting himself working in his backyard. and he had no further angina (chest pain) symptoms. his total cholesterol dropped to 168. He soon began to get uncomfortable with minimal activity. to relieve his symptoms. nitroglycerin Following his evaluation with me. He saw his cardiologist again.36 Eat Right America • Food Scoring Guide he was age 69. John in 1994 at age 69 Weight Blood pressure Cholesterol LDL cholesterol Glucose Medications 180 160/90 240 156 98 2 blood pressure medications. The cardiologist agreed .
there was no need to go forward with the angioplasty. no matter what your age! . John never had a heart or health problem again. His own body provided the “cure” when it was supplied with the right raw materials to work with.Dramatic Results Without Drugs 37 that since John was using an effective dietary approach that was working so well. until he reached his ideal weight and his ideal blood pressure and cholesterol. John in 2006 at age 81 Weight Blood pressure Cholesterol LDL cholesterol Glucose Medications 150 95/70 140 70 68 none I told you about John to illustrate what I observe with all of my patients. and the resultant diseases they cause were not from aging. he got healthier. and their diseases slowly melt away with time. John’s disease parameters got lower and lower with time. You can get well. too. and his cholesterol dropped further and further. He was able to discontinue all drugs. As John got older. high cholesterol. His blood pressure became lower and lower with each passing month on the high-nutrient diet. He ate himself to wellness. High blood pressure. They get healthier the longer they stay on the healthful diet.
By now. but I don’t want to eat like that. cancer. They have failed with diets in the past. and dementia.38 Eat Right America • Food Scoring Guide Your body is a miraculous self-healing machine when your nutritional needs are met. They think they can’t lose weight. and they don’t think they can change. You can protect yourself not just from heart disease. I enjoy unhealthful food too much. Do you want to develop the common diseases that other Americans do and flirt with a premature death? Or do you want to enjoy good health as you age gracefully? I know that there will be people reading this who will be thinking. here are a few more things you may not have considered. such as diabetes. you can control your health destiny. but also from many other diseases. you should be beginning to understand why those diets failed and why they became too difficult to stick with. The first is that your taste adjusts. senility. I know eating vegetables and fruits is healthy. The real fountain of youth Most Americans have given up hope of ever achieving their optimal weight and health. You can get healthier and healthier every day. strokes. Like John. At this point. you have a choice to make. So they just throw in the towel. and I would rather die young than not enjoy my food. If you are one of them. and you begin to relish the new foods once you get used to eat- .
The second is that you can quickly learn how to make high-nutrient food taste so great that you think you are eating in a 5-star gourmet restaurant. but have no fear—great tasting healthful recipes abound. I guarantee you that if you learn more and follow this program faithfully. Eat For Health.com for information on how to purchase my comprehensive two-book set. Learn the foods that are richest in micronutrients.EatRightAmerica. Now that you know you can control your health destiny through high-nutrient eating. .Dramatic Results Without Drugs 39 ing them. let’s take a look at high-nutrient eating in action. Visit www. you soon will enjoy eating more—not less—than you do now. Now you can enjoy great tasting food and add 20 or more healthful years to your life. and then I will show you how to plan a menu with recipes that will disease-proof your body. This is not primarily a recipe book (although there are some great ones starting on page 63). one volume of which is devoted entirely to recipes.
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your body functions better and resists the effects of “aging. the leading 41 .Measuring Nutrient Density Chapter Three N utrient density is a critical concept in devising and recommending dietary and nutritional advice to patients and to the public.” Nutritional excellence also helps minimize any genetic weaknesses you may have. When you ingest a broader assortment and amount of these phytochemicals. Micronutrient density and diversity are essential for a normal immune system and for the detoxification and cellular repair mechanisms that protect you from cancer and other diseases. Our modern American. High-nutrient eating has the opposite effect. low-nutrient diet leads to an overweight population suffering from the common diseases of nutritional ignorance and a national medical bill that is spiraling out of control. Phytochemicals are necessary to enable your body’s defenses against cancer and cardiovascular disease.
you will see dramatic health benefits. Because phytochemicals are largely unnamed and unmeasured.42 Eat Right America • Food Scoring Guide causes of death in the modern world. you will be able to make better choices as you shop and eat. Fortunately. the foods * Patent Pending . logic. The rankings in this book can supplement the high-nutrient hierarchy explained in my book. and in my comprehensive two-book set. Fuhrman’s Aggregate Nutrient Density Index* (ANDI). The nutrient density rankings of foods in this book are derived from Dr. Eat to Live. Eat For Health. As you eat more high-nutrient foods and minimize your consumption of low-nutrient foods. these rankings underestimate the healthful properties of colorful natural plant foods compared to processed foods and animal products. I encourage you to use these additional resources to further understand the science. you must learn which foods are which.EatRightAmerica.com). To be able to eat more of the foods that are high in nutrients and fewer of the foods that are low in nutrients. In addition. they will give you many valuable tips and strategies designed to make eating right pleasurable and delicious. which is described on page 85. visit: www. Once you know the nutrient scores of foods. and also to get a deeper understanding of the benefits of eating a diet that is higher in nutrient density. and application of my approach. (For more information.
the sodium levels need to be considered. cholesterol. These are not recommended foods and are included simply to help people make choices as they make the transition to nutritional excellence. trans fat. and restaurant foods in your diet that excess sodium becomes an issue (because of the risk of high blood pressure and strokes). you need not give these unhealthful food factors much thought once you start choosing foods that have the highest nutrient density. processed foods. they are still reasonable measurements of nutrient content. So even though these rankings may result in lower ratings for the highest-nutrient foods. there are nutrient scores for a wide range of commonly eaten foods. Foods that contain more sodium (in milligrams) than the number . including some high in saturated fat. and added salt. For example.Measuring Nutrient Density 43 that contain the highest amounts of known nutrients also are the same foods that contain the most unknown nutrients. It is only when you include prepared foods. When eating foods from lower-nutrient categories. cholesterol. Since the foods with the higher nutrient scores are low in calories and do not contain saturated fat. all natural foods contain less than half a mg of sodium per calorie. trans fat. Try to avoid foods with more salt than calories. or added salt. Smart choices In chapter 8.
the better the food. Ideally. Fuhrman’s Aggregate Nutrient Density Index* (ANDI) The higher the number. Kale Collards Watercress Bok choy Spinach (uncooked) Brussels sprouts Swiss chard Arugula Radish Cabbage (cooked) Bean sprouts Red pepper Romaine lettuce 1000 1000 1000 824 697 672 670 559 554 481 444 420 389 Broccoli Cauliflower Green pepper Tomato sauce Artichoke Carrots Asparagus Strawberries Pomegranate juice Tomato Plums Raspberries Blueberries 342 295 258 247 244 240 234 212 193 164 157 145 130 * Patent Pending . the food becomes more dangerous to include in your diet. The higher the number. Sample scores Below is a sample list of nutrient scores for some familiar foods. your total daily intake of sodium should be under 1000 mg. the better the food. As the sodium number gets higher and higher. Sample Nutrient/Calorie Density Scores Dr. There are additional comparisons that appear later in this book. as well as a comprehensive list of nutrient scores for foods commonly eaten in America.44 Eat Right America • Food Scoring Guide of calories cannot be considered healthful.
Measuring Nutrient Density 45 Brazil nuts Iceberg lettuce Orange Grapefruit Cantaloupe Tofu Sweet potato Apple Peach Green peas Cherries Kidney beans Oatmeal Mango Cucumber Soybeans Prunes Sunflower seeds Shrimp Flaxseed Sesame seeds Brown rice Salmon Avocado Pork loin Pumpkin seeds Skim milk Pecans Potato Grapes Cod Banana 117 110 109 102 100 86 84 76 74 70 68 56 53 51 50 48 47 46 45 44 41 41 39 37 37 36 36 34 32 31 31 30 Walnuts Pistachio nuts Chicken breast Egg Low-fat plain yogurt Shredded wheat Whole wheat bread Corn Almonds Feta cheese Milk chocolate Whole milk Ground beef Dates Whole wheat pasta White bread Peanut butter White pasta Raisins Cashews Apple juice Swiss cheese Low-fat fruit yogurt White rice Potato chips Saltines Vanilla ice cream Sugar cookies Corn oil Olive oil Honey Cola 29 29 27 27 26 26 25 25 24 21 21 20 20 19 19 18 18 18 17 16 16 15 14 12 11 11 7 5 3 2 1 .5 .
depending on the percentage of higher-fat fare such as avocados and raw nuts and seeds eaten as a percentage of total calories. or growing child. the thinner you get. some categories of foods are lower in . The percentage of fat intake can vary from 15-40% on a healthful diet. if you only ate foods with the very highest nutrient density score. You only need to eat more high-nutrient food and less low-nutrient food. your diet could be too low in calories or too low in fat. “Dieting” is not needed to maintain a healthful weight. For example. athlete. The most healthful way to lose weight is to increase the overall nutrient density of your diet.46 Eat Right America • Food Scoring Guide Multifaceted needs Keep in mind that nutrient density scoring is not the only factor that determines good health. thin person. If an avid (or professional) athlete ate only the very highest-nutrient foods. that it could keep her from meeting her caloric (macronutrient) needs. The more high-nutrient foods you eat. As you will see. This. higher-fat foods is necessary for an active. She could become too thin. she would become too full from all of the food volume and fiber. of course. gives you a hint at the secret to permanent weight control. and so satiated from the micronutrient fulfillment. Eating more of these highercalorie. and you should eat some of your diet from lower-nutrient categories.
and protein. others recommend much higher levels of fat. or the spelling of your mother’s maiden name. others lowprotein. When selecting foods from those categories. “Where do you get your protein?” In a diet that is chock-full of vegetables and fruits. Misconceptions about protein The most common question people are asked when they switch to a nutrient-rich diet is. But it isn’t. pick from the higher-nutrient foods in each category. exact ratio (percentage) of fat. skin tone. Adding to the confusion are diet books and magazine articles that promulgate another myth—that eating more protein is weight-loss favorable and eating carbohydrates is weight-loss unfavorable. some recommend very low-fat diets.Measuring Nutrient Density 47 nutrient density than others. There also are plenty of self-appointed experts ready to tell you that the ideal diet should be based on your heritage. But regulating the macronutrient content of a diet is not the critical factor you . Another common misconception is the notion that you need to maintain a fixed. blood type. carbohydrate. Some recommend high-protein. eye color. It is an old myth that a diet needs to contain lots of animal products to provide enough protein and be nutritionally sound. and short on animal products. it might seem like a reasonable question.
you’ll be deficient in other nutrients as well. and less carbohydrate. you have consumed more calories than you have utilized. Unless you are anorexic. protein deficiency is not a concern for anyone in the developed world. and here’s why. almost all overweight individuals need to consume less of all the macronutrients—less protein. Hundreds of studies show that as protein consumption goes up. protein. no matter what you eat. or carbohydrates. it is very rare to find an American who is deficient in fat. less fat. so does the incidence of chronic diseases. If you are overweight. Is protein bad for us? No. unless your diet is significantly deficient in overall calories. Micromanaging the percent of fat. not just in animal products. It is almost impossible to consume too little protein. The fact is. Therefore.48 Eat Right America • Food Scoring Guide should be concerned with. or carbohydrate isn’t going to change the amount of calories very much. You need to consume fewer calories. It is a big mistake to put emphasis on trying to get enough of something (protein) you are undoubtedly getting too much of in the first place.4 Most Americans simply don’t need to increase eating any macronutrients. If it is. too. incidence of chronic diseases goes up when you increase the consumption of carbohydrates and fat. There is protein in all foods. These are the source of all calories. protein. especially vegetables. Don’t worry about not consuming enough of any of these. Increasing .
chronic illnesses such as high blood pressure. the excess is harmful. from the fewest calories. excess weight drops off at a rela- . Simply put.5 The problem is that people in modern societies like the United States eat diets that are deficient in micronutrients. your body functions will normalize. and it is hurting us. not macronutrients. what is exciting to so many people is that when your diet is high enough in micronutrients. But in the here and now. the goal of a high-level diet is to get the most micronutrients. like a starving person in a troubled area of the world. and you maintain your youthful vigor into old age. in both amount and diversity. and high cholesterol melt away. If any of these nutrients exceed our basic requirements. diabetes. Americans already get too much protein.Measuring Nutrient Density 49 the consumption of protein (or fat or carbohydrates) is good if you need more calories because you are anorexic or are chronically malnourished. H = N/C. The focus of this book is to promote the consumption of high-micronutrient food. Heart disease and cancer would fade away and become exceedingly rare if people adopted a lifestyle of nutritional excellence. Key to superior health and your ideal weight When you eat to maximize micronutrients in relation to calories. But it is bad if you are already getting too much.
we have brought forth an epidemic of heart attacks and cancers. and beans. It’s like you had your stomach stapled.50 Eat Right America • Food Scoring Guide tively fast rate. vegetables. In fact. This miscalculation has cost us dearly. Amino acids are the building blocks that make proteins. . instead of one rich in fruits. too. it becomes too difficult to overeat when you eat your fill of high-micronutrient food. For too long. Complete protein When you hear something over and over from the time you were a young child. we have equated protein with good nutrition and have thought that animal products—in spite of the fact that they are deficient or devoid of most micronutrients—are highly favorable foods simply because they are rich in complete proteins. The mistake of focusing on the “importance” of protein in the diet is one of the major reasons Americans have been led down the path to dietary suicide. it is easy to accept it as true. So it should not come as a surprise that the myth that we need to consume animal products to get adequate protein is still alive and well in America. By favoring a dairyand meat-heavy diet. The myth that plant proteins are “incomplete” and need to be “complemented” for adequate protein is still alive. You simply don’t crave to overeat anymore.
mostly in the form of animal products. and beans have lots of pro- . a sufficient amount of all essential amino acids is provided. Scientific studies on human protein requirements demonstrate that adults require 20-35 grams of protein per day. the average American consumes 100-120 grams of protein per day. Today’s nutritional science has deemphasized the importance of protein because we now know that it is easy to get enough.7 We simply don’t need all this protein. when eaten in amounts to satisfy your caloric needs. green vegetables.6 Today. Even people who eat a total vegetarian (vegan) diet. It is interesting to note that foods such as peas. which contains no animal products.8 Plant protein and micronutrients Eating more plant protein is the key to increasing our micronutrient intake.Measuring Nutrient Density 51 All vegetables and grains contain all eight of the essential amino acids (as well as the twelve other non-essential ones). but to higher rates of cancer. While some vegetables have higher or lower proportion of certain amino acids than others. well above the minimum requirement. This high level of animal product consumption has been linked to not just heart disease and strokes. as well. have been found to consume 60-80 grams of protein per day. and that too much is not good.
frozen (one cup) Tofu (4 oz. plant protein does. frozen (one cup) Spinach.52 Eat Right America • Food Scoring Guide tein—even more protein per calorie than meat. low-calorie foods. we get plenty of protein.2 18 9 7 11 5 . By eating more of these high-nutrient.) Banana Broccoli (two cups) Brown rice (one cup) Chickpeas (one cup) Corn (one cup) Lentils (one cup) Peas. Excesses of saturated fat are not favorable for good health. and our bodies get flooded with protective micronutrients simultaneously. Animal protein does not contain antioxidants and phytochemicals. animal protein is married to saturated fat. But what is not generally considered is that foods that are rich in plant protein are generally the foods that are richest in nutrients and phytochemicals.2 10 5 15 4. Plus.) Whole wheat bread (2 slices) 10 1. Protein content of selected plant foods Foods Grams Almonds (3 oz.
and as you consume more calories to meet the demands of exercise. Weight loss and cholesterol When you drop body fat. even if you are a serious athlete. In fact. Vegetables not only contain adequate protein. You can achieve your ideal weight and slow the aging process with a high phytochemical intake. So eat more vegetables! The cholesterol-lowering effects of vegetables and beans (high-protein foods) are without question. However. your cholesterol lowers somewhat. they contain an assortment of additional heart diseasefighting nutrients independent of their ability to lower cho- . they have no saturated fat or cholesterol. But when you reduce animal protein intake and increase vegetable protein intake. Exercise drives an increased hunger.Measuring Nutrient Density 53 No complicated formulas or protein supplements are needed for you to get sufficient protein for growth. when a high-fiber.9 As you eat more vegetables and fewer animal products. it was found to lower cholesterol even more than most cholesterol-lowering drugs. the nutrient density of your diet will go up automatically. high-nutrient. vegetable-heavy diet was tested in a scientific investigation. your cholesterol lowers dramatically. you will naturally get the extra protein you need. and they are higher in nutrients per calorie than any other food.
and replace these calories with more fruits.11 If you increase your intake 80%. Design a food plan that uses large quantities of the most powerful anticancer.54 Eat Right America • Food Scoring Guide lesterol. when you use animal products. Make this dietary transition an exciting adventure where you learn new great-tasting recipes with high-nutrient plant foods. Cancer incidence worldwide has an inverse relation with fruit and vegetable intake. Better yet. Eat fewer animal products and fewer processed foods. and then test it to see what kinds of results you get. too. add them to a dish in small amounts like condiments so that the total amount you consume each week will be even less. At minimum. I can tell you now that the results will astound you! . the risk of getting cancer drops 80%. and beans. seeds. Eat vegetarian dinners frequently. I recommend that you cut back on animal-product consumption from three servings a day to one serving a day. Choose health I urge you to start eating a diet that contains more highnutrient plant foods today. disease-fighting foods on the planet. nuts.10 They fight cancer. vegetables. make it taste great.
But most importantly. phytochemicals. you will be eating hearty portions of (low-calorie) food. I hope it is clear that I am not advocating that you eat primarily high-nutrient foods for a period of time to lose weight and then go back to your old eating habits. This is because micronutrient fulfillment (getting your fill of vitamins. First of all.You Are What You Eat! Chapter Four I f you need to lose weight. The common practice of losing weight for a tempo55 . minerals. high-nutrient foods are so nutritionally satisfying that you simply will have less desire for the high-calorie. I am advocating that you eat primarily high-nutrient foods from now on. Eating primarily high-nutrient foods is nothing like being on a “diet” (where you try to eat less). and fiber) blunts the drive to consume calories. not how much you eat. low-nutrient foods that put the weight on in the first place. grasp the concept that being overweight has mostly to do with what you eat.
Good health is dependent on maintaining a stable lighter weight for the rest of your life.com or call: (877) ERA-4-USA. visit: www. To purchase the complete two-book set. Each menu is followed by an analysis of its nutrient content and its total nutrient score. These three menus are merely a sample of the comprehensive nutritional makeover program described in my twobook set—Eat For Health. The complete Eat For Health program includes four phases of dietary excellence and 30 days of gourmet recipes. That means you should not diet. . Eat For Health. the higher the nutrient density level. I've given examples of three progressively higher levels of nutritional excellence in the following menu comparisons.EatRightAmerica. which will automatically reset your weight to a lower point permanently.56 Eat Right America • Food Scoring Guide rary period of time and then gaining it back is of no benefit to your health. High-nutrient menus Let's compare three days of menus. What you should do is learn to eat a nutrient-rich diet. To show that even small changes can make a big difference. the more benefits you receive. The differences are quite dramatic. I've listed nutritionally excellent meals beside meals that are typical of the standard American diet. Nutritional excellence brings substantial benefits.
beginning on p. 63. * See recipes in Chapter 5. . apples & nuts Lunch • Turkey sandwich on whole grain bread w/ mixed greens & tomato • Strawberries • Water Dinner • Tasty Hummus w/ Baked Garlic Pita Chips and raw veggies* • Pasta w/ Roasted Vegetables* • Creamy Banana Fig Ice Cream* Dinner • Crackers w/ cheese spread • Spaghetti and meatballs • Vanilla ice cream See Menu I Nutrient Analysis on the next page. Eat For Health Diet Standard American Diet Breakfast • Orange juice • Cheerios • Whole milk Lunch • Ham & cheese sandwich on roll w/ mayo • Potato chips • Coke Eat For Health Diet Breakfast • Fresh squeezed orange juice • Oatmeal w/ blueberries.You Are What You Eat! 57 Menu I Comparison Standard American Diet vs.
pyridoxine (mg) Iron (mg) Folate (ug) Magnesium (mg) Calcium Zinc (mg) Selenium (ug) Alpha tocopherol (mg) Beta-carotene (ug) Alpha-carotene (ug) Lutein & zeaxanthin (ug) Lycopene (ug) Total Nutrient Score 2011 78 249 84 337 38 15 3660 183 1.58 Eat Right America • Food Scoring Guide Menu I Nutritional Analysis Standard American Diet vs.7 2.5 10.7 89 3. Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.8 23 802 491 681 8.2 120 15 300 0 26 1942 71 382 29 20 4 54 1582 603 2.9 122 7.8 1.339 2782 1310 3532 55 .3 23 409 148 890 8. thiamine (mg) B6.
You Are What You Eat! 59 Menu II Comparison Standard American Diet vs. 63. beginning on p. * See recipes in Chapter 5. . Eat For Health Diet Standard American Diet Breakfast • Blueberry muffin • Coffee/cream Lunch • Nachos w/ cheese • Cookies Dinner • Iceburg lettuce salad w/Italian dressing • Fried chicken • French fries • Corn • Cake Eat For Health Diet Breakfast • Blueberry Orange Smoothie* Lunch • Vegetable Bean Burrito* • Apple Dinner • Mixed greens w/ Orange Cashew Dressing* • Chicken Dijon* • Baked Sweet Potato Fries* • California Creamed Kale* • Mango Coconut Sorbet* See Menu II Nutrient Analysis on the next page.
Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.7 59 4.9 786 253 1257 795 19 2086 103 271 79 148 13 47 894 607 2.8 1.1 3.8 21 717 632 735 12.5 26.4 9.302 4420 64. pyridoxine (mg) Iron (mg) Folate (ug) Magnesium (mg) Calcium Zinc (mg) Selenium (ug) Alpha tocopherol (mg) Beta-carotene (ug) Alpha-carotene (ug) Lutein & zeaxanthin (ug) Lycopene (ug) Total Nutrient Score 2030 81 217 96 277 32 15 2889 42 .4 88 5. thiamine (mg) B6.60 Eat Right America • Food Scoring Guide Menu II Nutritional Analysis Standard American Diet vs.0 255 215 746 7.055 2373 85 .
Banana & Cashew Wrap* • Pomegranate juice Lunch • Romaine & spinach salad w/ Creamy Blueberry Dressing* • Fresh fruit & nut bowl Dinner • Raw veggies w/ Black Bean Dip* • Dr. Quick & Easy Banana Oat Bars* Lunch • Bacon ranch salad w/ crispy chicken • Ice tea Dinner • Chicken noodle soup • Grilled cheese sandwich • Potato salad • Brownie See Menu III Nutrient Analysis on the next page. .You Are What You Eat! 61 Menu III Comparison Standard American Diet vs. Fuhrman’s Famous Anti-Cancer Soup* • Yummy. beginning on p. * See recipes in Chapter 5. 63. Eat For Health Diet Standard American Diet Breakfast • Bagel w/ cream cheese • Orange juice Eat For Health Diet Breakfast • Lettuce.
7 36. Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.165 6089 64.25 10 62 1123 495 1.4 .2 474 129 625 5. thiamine (mg) B6. pyridoxine (mg) Iron (mg) Folate (ug) Magnesium (mg) Calcium Zinc (mg) Selenium (ug) Alpha tocopherol (mg) Beta-carotene (ug) Alpha-carotene (ug) Lutein & zeaxanthin (ug) Lycopene (ug) Total Nutrient Score 2026 67 212 105 283 32 11 6832 167 1.9 3.1 23 916 642 824 10.62 Eat Right America • Food Scoring Guide Menu III Nutritional Analysis Standard American Diet vs.55 12.2 62 2.9 1557 17 385 0 19 1985 70 335 56 .2 129 9.395 3167 91 .
Breakfasts Blueberry Orange Smoothie 1 cup frozen blueberries 3 dates. peeled 1 banana 1 Tbsp.High-Nutrient Recipes Chapter Five H igh-nutrient recipes taste great and are good for you! Those that follow are among the most healthful recipes in the world. ground flaxseed Blend in blender until smooth. Enjoy them. Serves: 2 63 . pitted 2 oranges. and start on the road to your optimal weight and health. create variations.
chopped Place fruit on a plate and sprinkle with walnuts. sliced 1/2 green apple. lay banana slices on cashew butter. Fuhrman’s Raw Cashew Butter. A delicious and healthful treat! Serves: 2 Fruit & Nut Plate 1 cup blueberries 1 cup strawberries. and wrap lettuce around. thinly sliced Spread cashew butter on lettuce leaf. Feel free to use any variety of fruit and nuts. Banana & Cashew Wrap 2 tsp. Serves: 1 Note: This recipe is just an example to give you an idea of the quantities you should use when making a dish like this. Dr. sliced 8 walnuts. per leaf 12 romaine lettuce leaves 2 bananas.64 Eat Right America • Food Scoring Guide Lettuce. .
optional 1 Tbsp. date sugar. moister version of these bars. Quick & Easy Banana Oat Bars 2 cups quick oats (not instant) 1/4 cup chopped walnuts 1/2 cup shredded coconut 1/2 cup raisins or chopped dates 2 large ripe bananas. Mix ingredients together in a large bowl. Press dough in a 9x9 inch baking pan.High-Nutrient Recipes 65 Yummy. slice into squares or bars and serve. Serves: 8 . add the applesauce and date sugar. mashed 1/4 cup unsweetened applesauce. When cool. If you’d like a sweeter. Cool on wire rack. optional Preheat oven to 350 degrees. Bake for 30 minutes.
and leeks in a high-powered blender or food processor. Dr. zucchini. chopped Set cashews and mushrooms aside. Remove the onions. Blend/puree the onions. being careful to leave the beans and some of the kale in the pot. Fuhrman’s VegiZest or other no-salt seasoning 1 cup raw cashews 8 oz. Return the blended. Put all other ingredients into a very large pot. zucchini and leeks are soft (about 20 minutes). or oyster). Cover and simmer over low heat until onions. creamy mixture back to the pot. chopped (stems and center ribs cut off and discarded) 4-5 cups fresh carrot juice 2 cups fresh organic celery juice 2 Tbsp. cremini. Add more soup liquid and the cashews to the mixture and blend/puree. Serves 6-8 . and leeks from the pot along with some of the soup liquid. mushrooms (shiitake. or until beans are soft. or other greens. zucchini. collards.66 Eat Right America • Food Scoring Guide Soups Dr. Fuhrman’s Famous Anti-Cancer Soup 1 cup dried split peas and/or beans 4 cups water 4 medium onions 6 -10 medium zucchini 3 leek stalks 2 bunches kale. Add the mushrooms and simmer another 30 minutes.
and pumpkin seeds. if you like) Combine first 9 ingredients in a soup pot. Serves 5 . chili powder. Serve topped with avocado. cans no-salt (or low-salt) black beans 2 cups frozen mixed vegetables 2 cups frozen corn 2 cups frozen chopped broccoli florets 2 cups fresh carrot juice 1 cup water 1 cup prepared no-salt or low-salt black bean soup 1/4 cup chopped cilantro (optional) 1/8 tsp. or to taste 1 cup chopped fresh tomatoes 1 avocado. chopped or mashed 1/2 cup chopped green onions 1/4 cup raw pumpkin seeds (lightly toasted. Stir in fresh tomatoes and heat through. Bring to a boil and simmer on low heat for 30 minutes. green onions.High-Nutrient Recipes 67 Fast Black Bean Soup 2 15-oz.
and simmer for another 10 minutes. finely chopped 6 cloves garlic. and parsley—in a soup pot. Bring to a boil. ground allspice 2 sweet potatoes. chopped 1/2 cup chopped fresh parsley In order listed.68 Eat Right America • Food Scoring Guide Hearty Ginger Lentil Soup 8 cups fresh carrot juice 4 cups water 1 cup dried lentils 1/2 cup uncooked brown rice 2 zucchini. grated fresh ginger root 3 Tbsp. finely chopped 1 onion. peeled and cut into 1 inch cubes 2 bunches Swiss chard leaves and stems. and simmer for another 15 minutes. finely chopped 2 carrots. cover. minced or pressed 3 Tbsp. ground cumin 1/8 tsp. ground coriander 1/2 tsp. and simmer for 40 minutes. Serve topped with chopped parsley. chopped 1 red bell pepper. Dr. Fuhrman’s VegiZest 1 tsp. Serves 5 . place all ingredients—except for the sweet potatoes. Add the potatoes. Add the chard. Swiss chard.
lemon juice (optional) Blend all ingredients in a high-powered blender until smooth and creamy (add orange juice if mixture gets too thick). Dr. Dr. Yield: 1-1/2 cups Creamy Blueberry Dressing 2 cups fresh (or frozen and thawed) blueberries 1/2 cup pomegranate juice 4 Tbsp. Fuhrman’s Almond Butter 2 Tbsp. Dr. Dr. Fuhrman’s Blood Orange Vinegar 1/2 tsp. peeled and quartered 1/2 cup raw cashews (or 1/4 cup raw cashew butter) 2 Tbsp. Serves 4 . balsamic vinegar 1 Tbsp. Fuhrman’s Spicy Pecan Vinegar Blend all ingredients in a high-powered blender until smooth and creamy. no-salt or low-salt pasta sauce 3 Tbsp. raw cashew butter 2 Tbsp. Serves 2 Orange Cashew Dressing 2 oranges.High-Nutrient Recipes 69 Salad Dressings Russian Fig Dressing 4 Tbsp. Fuhrman’s Black Fig Vinegar Mash all ingredients together with a fork until smooth.
Vegetable Bean Burritos 1 head broccoli florets. Worcestershire sauce. minced 2 Tbsp. Serves: 2 Note: This is not a high-nutrient recipe. fresh lime juice 2 cloves garlic. chopped 1 tsp. vegan Worcestershire sauce 4 tsp. and it is a step in a healthier direction.70 Eat Right America • Food Scoring Guide Main Dishes Chicken Dijon 2 boneless and skinless chicken breasts 4 Tbsp. but it is much better than fried chicken. chopped 2 carrots. Mix lime juice. chopped 1/2 head cauliflower florets. and Dijon mustard into a marinade. Marinate for 1/2 hour. chopped 1 zucchini. chopped 2 red peppers. Serve with rest of marinade spooned over top. Put half the mixture aside and pour the rest over chicken. garlic. Broil on low or grill for 7 minutes per side or until thoroughly cooked. basil . chopped 1 medium onion. Dijon mustard Trim all fat from chicken breasts.
optional Wraps 8 whole wheat tortilla wraps or large romaine lettuce leaves Chop vegetables into small pieces by hand or in a food processor. Add soy milk to the chopped cashews and blend until smooth. In a large covered pot.High-Nutrient Recipes 71 1 tsp. Fuhrman’s VegiZest or other no-salt seasoning 4 cloves garlic 1 cup cashews 1/2 cup unsweetened soy milk 1 15-oz. Dr. drained Topping 1/2 cup low-sodium pasta sauce. sauté vegetables with herbs and spices in 1/8 cup water for 15 minutes or until tender. Spread mixture on tortilla or lettuce leaf and roll up to form burrito. allspice (optional) 1-1/2 Tbsp. optional 1/2 cup shredded soy mozzarella cheese. Add cashew/soy milk mixture and beans to the veggies and mix thoroughly. In the meantime. cumin 1/2 tsp. parsley 1 tsp. can pinto beans (no salt added). oregano 1 tsp. Serves: 8 . red pepper flakes or more. Top with pasta sauce and shredded soy mozzarella cheese if desired. place cashews in food processor and chop until very fine. to taste 1 tsp.
preferably whole wheat 2 medium tomatoes. eggplant. cut into 1/2 inch pieces 1 medium eggplant. balsamic vinegar or 1 Tbsp. olive oil and toss to coat.72 Eat Right America • Food Scoring Guide Pasta with Roasted Vegetables. and garlic. cook pasta and drain. stirring occasionally. unpeeled. if desired. tomatoes. reserving 1/2 cup cooking liquid. seeded. roasted vegetables. cut into 1/2 inch pieces 2 Tbsp. penne pasta. Drizzle with 1 Tbsp. and butternut squash in prepared pan. dried 2 Tbsp. cut into 1/2 inch pieces 1 large yellow crookneck squash. olive oil. about 25 minutes. Combine red bell peppers. minced Preheat oven to 450 degrees. Roast until vegetables are tender and beginning to brown. diced 1/2 cup chopped fresh basil or 1-1/2 Tbsp. and basil in large bowl. Meanwhile. Lightly coat roasting pan with 1/2 tsp. cut into 1/2 inch pieces 1-1/2 cup butternut squash. Toss to combine. divided 1 lb. olive oil. Add cooking liquid by tablespoon to moisten. cored. Combine pasta. Tomatoes & Basil 2 red bell peppers. vinegar. peeled. yellow squash. Serves: 6 . Add remaining tablespoon of oil. fresh lemon juice 2 cloves garlic.
California Creamed Kale
2 bunches kale (bottoms of stems removed and discarded) 1 cup raw cashews 1 cup unsweetened soy milk 4 Tbsp. onion flakes 1 Tbsp. Dr. Fuhrman’s VegiZest or other no-salt seasoning
Place kale leaves in a large steamer pot. Steam 10-20 minutes until soft. While kale is steaming, place remaining ingredients in a blender and blend until smooth. Place kale in colander, and press with a clean dish towel to remove some of the excess water. In a bowl, coarsely chop and mix kale with the cream sauce.
Note: Sauce may be used with broccoli, spinach, or other steamed veggies.
Baked Sweet Potato Fries
4 sweet potatoes 1 Tbsp. garlic powder 1 Tbsp. onion powder
Preheat oven to 400 degrees. Peel sweet potatoes if not organic. Cut into strips. Lay on a non-stick cookie sheet. Sprinkle garlic powder and onion powder on potatoes. Bake approximately 1-1/2 hours, turning potatoes every 15 minutes.
Eat Right America • Food Scoring Guide
Tasty Hummus with Baked Garlic Pita Chips and Raw Veggies
Tasty Hummus: 1 cup cooked or canned garbanzo beans (no-salt or low-salt), reserving liquid 1/4 cup bean liquid or water 1/4 cup raw tahini (pureed sesame seeds) 1 Tbsp. lemon juice 1 Tbsp. Dr. Fuhrman’s VegiZest or other no-salt seasoning 1 tsp. Bragg Liquid Aminos 1 tsp. horseradish (optional) 1 small clove garlic, chopped
Blend all ingredients in blender until creamy smooth. Use as a spread or a dip for raw and lightly steamed vegetables.
Yield: 1 cup
Baked Garlic Pita Chips: 2 whole wheat pitas Olive oil cooking spray (optional) Garlic powder
Preheat oven to 375 degrees. Split each pita in half horizontally. Spray pita halves lightly with olive oil, if desired, and sprinkle with garlic powder. Cut each half in half and then into four sections to form triangles. Place on baking sheet and bake for 8 minutes or until lightly browned & crispy. Serve with salsa or hummus.
Black Bean Dip
1 15 oz. can no-salt (or low-salt) black beans, drained 1 garlic clove 1/4 tsp. black pepper 1/8 tsp. chili pepper flakes 2 tsp. Dr. Fuhrman's VegiZest or other no-salt seasoning
Combine all ingredients in food processor with an S blade. Whirl to desired consistency, adding water one tablespoon at a time until desired consistency.
1 large bunch broccoli 1/4 cup seasoned rice vinegar 1 Tbsp. Dr. Fuhrman’s VegiZest or other no-salt seasoning 2 tsp. Dijon mustard 2 large cloves garlic, pressed or minced
Break the broccoli into bite-sized florets. Peel stems and slice them into 1/4-inch-thick strips. Steam florets and stems for 8 minutes, or until just tender. While the broccoli is steaming, whisk the rest of the ingredients in bowl. Add broccoli and toss to mix.
nutritional yeast Set currants aside. Add grated carrots and steam another 5 minutes. grated 1/2 cup currants Sauce: 1 medium cucumber 1/2 cup raisins 1/4 cup raw almond butter 2 tsp. Add currants and sauce to collards/carrots mixture and toss. Dr. Serves 4 . Steam collard greens for 15 minutes. Blend all sauce ingredients in a high-powered blender until smooth.76 Eat Right America • Food Scoring Guide Saucy Collards and Carrots 4 bunches collard greens (stems removed and discarded). chopped 4 carrots. Fuhrman’s Riesling Raisin Vinegar (optional) 1 tsp.
bag frozen mangos 3 slices dried mango. Blend rest of ingredients in a high-powered blender. and freeze at least 24 hrs. stems removed 4 frozen bananas 5 Tbsp. unsweetened soy milk 2 tsp. coconut for garnish. wrap tightly in plastic wrap. Fuhrman’s Black Fig Vinegar (optional) Blend all ingredients in a high-powered blender until creamy. Garnish with reserved coconut. Serves 4 Creamy Banana Fig Ice Cream 5 dried figs. cut in thirds.High-Nutrient Recipes 77 Desserts Mango Coconut Sorbet 1/2 cup unsweetened shredded coconut 1/8 cup water 1/4 tsp. lemon or lime juice 1 10-oz. . unsweetened and unsulfured Reserve 1 Tbsp. Serves 4 Note: To freeze ripe bananas: Peel. before making recipe. Dr.
Cover and bake at 375 degrees for about one hour until all ingredients are soft. stirring occasionally. Serves 8 Note: You also can simmer this for 30 minutes on top of the stove in a covered pot. chopped 1 cup currants or raisins 3/4 cup water 1/2 tsp. Place in a baking pan and sprinkle the juice of the orange on top. Fuhrman’s Wild Apple Crunch 6 apples. nutmeg Juice of 1 orange Preheat oven to 375 degrees. peeled and sliced 3/4 cup chopped walnuts 8 dates. . stirring occasionally. cinnamon 1/4 tsp. Combine all ingredients except the orange juice.78 Eat Right America • Food Scoring Guide Dr.
I believe all people should be informed that they have this opportunity to protect themselves. high-nutrient food allows you to protect yourself and your family from the health tragedies you see all around you—and not just the big tragedies like heart disease. dietary and lifestyle changes I recommend. headaches. By following the recommendations in this book. fatigue. but profound. There is no magic to it. virtually everyone can improve their health.Your Commitment to Health Chapter Six M y goal in writing this book is to help you say “no” to our culture of disease and drugs and to say “yes” to lifelong health and happiness. strokes. Allergies. men79 . and if you start in time. diabetes. If an army of Americans made the few simple. you actually can make yourself heart-attack proof. and cancers. joint pain. Educating yourself with the latest scientific findings and eating a diet of delicious. we quickly would win the war against heart disease.
It is not an exaggeration to say that you are in a fight for your life. Proper selfcare is more effective and overwhelmingly less expensive than conventional care. and save our economy that is slowly being destroyed by out-of-control healthcare costs. Those who truly desire to protect themselves can do so. Don’t let food manufacturers and fast food establishments take your health away. Getting started This book will get you started in the right direction. Be a fighter. we can change the nutritional landscape of America. and reclaim your right to a long life of health and happiness. save lives.EatRightAmerica. Join the growing army of Americans who are choosing nutritional excellence. Working together.80 Eat Right America • Food Scoring Guide tal clarity. Eat For Health. and digestive problems all can dramatically resolve through nutritional excellence. Fight back against junk food and food addiction. but if you want more information and are ready to take it to the next level. The complete Eat For Health approach offers you . Good information is the most powerful artillery you have to save your life and the lives of loved ones. Learn and encourage others. without expensive and risky prescription drugs.com or call (877) ERA4-USA to get my comprehensive two-book set. visit www.
menu plans. First is the list of my Top 30 Super Foods—the most wholesome foods with the highest nutrient ratings in the best categories. High-nutrient eating The pages that follow show you the nutrient density scores of virtually all of the categories of foods typically eaten in America. This four-step body makeover and disease-reversal program will help you overcome your addictions and achieve your ideal weight and health. and great tasting recipes for superior health. . Then come the comprehensive lists of all of the foods by category. It also teaches you the science behind nutritional excellence.Your Commitment to Health 81 motivational tools. Use these scores regularly until you are confident that your diet is as nutrient-rich as it can be.
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5.Dr. There are comprehensive lists of nutrient density scores in the next chapter. Fuhrman’s Top 30 Super Foods Nutrient Score 1. include as many of these foods in your diet as you possibly can. Collard. 2. Fuhrman’s Top 30 Super Foods Chapter Seven N ow that you know the secret formula to health is H = N/C (health = nutrients/calories). 4. & turnip greens Kale Watercress Bok choy Spinach Brussels sprouts 83 1000 1000 1000 824 739 672 . 6. These are the best foods in the best categories. it’s time to start putting it into practice. I’ve listed my Top 30 Super Foods below. mustard. Dr. For weight loss and improved health. But to make it easy for you to find the very best foods. 3.
24. 12. 15. 21. 10. 26. sunflower. 28. 18. 13. 20. Swiss chard 670 Arugula 559 Radish 554 Cabbage 481 Bean sprouts 444 Red peppers 420 Romaine lettuce 389 Broccoli 376 Carrot juice 344 Tomatoes & tomato products 190-300 Cauliflower 295 Strawberries 212 Pomegranate juice 193 Blackberries 178 Plums 157 Raspberries 145 Blueberries 130 Papaya 118 Brazil nuts 116 Oranges 109 Tofu 86 Beans (all varieties) 55-70 Seeds: flaxseed. 9. 11. 27. 25. 16. sesame 45 Walnuts 29 . 8. 22. 17. 29.84 Eat Right America • Food Scoring Guide 7. 30. 23. 19. 14.
For optimal health. based on an equal number of calories for each food. you will find extensive lists of nutrient/calorie-density scores grouped by category based on my “Aggregate Nutrient Density Index”* (ANDI).Nutrient Density Scores Chapter Eight I n this chapter. keep your sodium intake below 1000 mg per day. I suggest you consume an appropriate number of calories to meet your needs. including vitamins. minerals. Knowing which foods are high in nutrient density (and which are low) will make it easier to get the dramatic health benefits of eating more high-nutrient foods. After completing the calculations. ANDI Scores ANDI scores are calculated by evaluating an extensive range of food factors. and antioxidant capacities. * Patent Pending 85 . phytochemicals. and eat as many foods with high ANDI scores as possible.
and menus. you don’t have to be a scientist to get the many benefits of high-nutrient food.EatRightAmerica. Easy-to-get benefits While nutrient scores are calculated using sophisticated scientific considerations. recipes.86 Eat Right America • Food Scoring Guide foods are ranked on a numerical scale of 1 to 1000. healthier you—today! . and start on the road to a thinner. To order. Eat For Health. put it into practice. with the highest nutrient foods given a score of 1000. visit www. Simply take the information you’ve learned from this book. A complete description of how ANDI scores are calculated appears in my two-book set.com or call (877) ERA-4-USA.
boiled (1 cup) Refried beans. canned (1 cup) Westbrae Organic Kidney Beans (1 cup) Lentils.) Beverages 139 80 80 14 6 6 7 3 3 . canned (1 cup) Soybeans. boiled (1 cup) Lima beans. canned (222g) Chili w/ beans.) Wine. canned (1 cup) Chile con carne w/ beans. boiled (1 cup) White beans.) Wine. boiled (1 cup) Great Northern beans. boiled (1 cup) Split peas. boiled (1 cup) Eden Foods Organic No Salt Added Black Beans (1 cup) Black-eyed peas. boiled (1 cup) Chickpeas. canned (1 cup) Black beans. boiled (1 cup) Chickpeas. boiled (1 cup) 294 18 268 1047 238 1106 227 2 220 30 198 7 269 11 286 718 269 941 287 1336 254 25 187 8 209 4 225 2 213 770 200 280 230 4 216 4 255 0 245 2 238 756 298 2 231 4 249 11 56 20 32 58 58 67 48 55 21 27 58 61 61 56 71 71 68 60 57 57 59 48 56 51 Alcohol Beer (12 fluid oz. boiled (1 cup) Baked beans w/ pork. white (4 fluid oz. canned (1 cup) Baked beans w/ pork in tomato sauce. boiled (1 cup) Navy beans. red (4 fluid oz. canned (1 cup) Edamame (1 cup) Fava beans. boiled (1 cup) Kidney beans. boiled (1 cup) Pinto beans.Nutrient Density Scores Food item Description / portion size Calo ries 87 Sod A NDI ium score Beans/Legumes Adzuki beans. boiled (1 cup) Kidney beans.
) Half & Half cream (2 Tbsp.) Chocolate milk.) Carrot.) Hot cocoa. Fruit Punch (210g) Fruit punch. whole (8 fluid oz.) Kool Aid Burst.) Milk shake.) 99 117 109 90 103 131 21 94 23 29 11 7 1 30 * 4 0 6 7 Juices Apple juice. low-fat (8 fluid oz. whole 3. prepared w/ water (8 fluid oz.) Milk.) Heavy whipping cream (2 Tbsp.88 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Cocoa Hot cocoa.) 117 141 98 7 8 71 16 23 344 * Artificially inflated nutrient score due to fortification with vitamins and minerals. from dry mix (8 fluid oz.) Eggnog (8 fluid oz.3% (8 fluid oz.) Fruit punch.) Milk shake.) Apricot nectar (8 fluid oz.) Sweetened condensed milk (2 Tbsp.) Lemonade. vanilla (8 fluid oz.) Evaporated milk (2 Tbsp. . unsweetened (8 fluid oz. prepared w/ milk (8 fluid oz. reduced-fat 2% (8 fluid oz. Tropical Punch (210g) Lemonade.) 98 158 207 343 42 39 104 105 83 122 146 270 254 123 257 152 150 137 33 12 11 127 103 100 98 252 215 49 25 19 14 11 14 8 2 28 36 23 20 11 11 9 Fruit Drinks Capri Sun Juice Drink. added vitamin C (8 fluid oz.) Milk.) 192 113 110 146 18 10 Dairy Buttermilk. no added nutrients (8 fluid oz.) Milk. non-fat skim (8 fluid oz.) Milk. low-fat (8 fluid oz. bottled (8 fluid oz. from frozen concentrate (8 fluid oz. low-fat 1% (8 fluid oz. chocolate (8 fluid oz.) Chocolate milk.
) 211 120 125 14 86 132 19 10 33 Soda Cola (8 fluid oz.) Vegetable.) Pineapple (8 fluid oz. . unsweetened (8 fluid oz.) 119 0 0 101 0 98 83 11 38 14 32 50 27 10 1 0 0 1 0 1 1 Sports Drinks Flavored sports drink (8 fluid oz.) Grape (8 fluid oz.) 144 150 101 112 140 150 41 41 46 46 5 25 2 2 2 10 656 24 140 653 55 20 * 74 86 33 193 342 342 365 365 Non-Dairy Milk Almond milk ( 8 fluid oz.) Tonic water (8 fluid oz.) Seltzer (8 fluid oz.) Sprite (8 fluid oz.) 60 96 1 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) Pomegranate juice (8 fluid oz.) Diet Sprite (8 fluid oz.) Orange (8 fluid oz.) Soy milk (8 fluid oz.) Vegetable.) Tomato.Nutrient Density Scores Food item Description / portion size Calo ries 89 Sod A NDI ium score Cranberry juice cocktail (8 fluid oz.) Tomato (8 fluid oz. regular (8 fluid oz.) Root beer (8 fluid oz. low-sodium (8 fluid oz.) Diet cola (8 fluid oz. low-sodium (8 fluid oz.) Rice milk (8 fluid oz.) Grapefruit.
white (2 slices) Bread crumbs. whole wheat (2 rolls) Dinner roll. whole-grain (1 bagel) 195 181 379 360 18 * 18 * Biscuits Biscuit. ready to eat (2 rolls) French (2 slices) Hamburger roll (1 roll) Hard roll (1 roll) Hot dog roll (1 roll) Italian (2 slices) Mixed grain (2 slices) Mixed grain hamburger roll (1 roll) Pita. plain. commercially prepared (1/4 cup) Bread sticks. plain (1 bagel) Bagel.90 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Bread/Grain Products Bagels Bagel. sprouted-grain (Manna type) 1 slice (56g) Bread. plain (1 biscuit) 212 348 11 * Bread Bread. 100% whole wheat (2 slices) Bread. plain (1 pita) Pita. . commercially prepared (2 bread sticks) Dinner roll. whole wheat (1 pita) Pumpernickel (2 slices) Raisin (2 slices) Rye (2 slices) 130 130 133 107 82 151 170 137 120 167 120 163 130 113 165 170 160 142 166 3 265 340 198 131 272 296 304 206 310 206 350 253 197 322 340 429 203 422 39 25 18 * 18 * 15 * 22 16 * 19 * 17 * 18 * 17 * 19 * 30 21 18 * 19 19 * 16 * 20 * * Artificially inflated nutrient score due to fortification with vitamins and minerals.
frozen (2 slices) 134 134 251 264 420 584 13 * 28 22 * Grains Amaranth (1 cup. cooked) 240 193 143 13 5 5 23 32 22 * Artificially inflated nutrient score due to fortification with vitamins and minerals.1 oz. cooked) Barley. cooked) Cornmeal.) (4 crackers) Health Valley Amaranth Graham Cracker (8 crackers) Health Valley Low-Fat Whole Wheat Cracker (6 crackers) Kashi TLC Original 7 Grain Cracker (15 crackers) Low-salt whole wheat crackers (7 crackers) Matzo crackers (1 cracker) Melba toast (3 slices) Melba toast. pearled (1 cup. unsalted (3 slices) Nabisco Ritz Crackers (5 crackers) (16g) Nabisco Snackwell’s Wheat Crackers (5 crackers) (15g) Nabisco Snackwell’s Zesty Cheese Crackers (1.Nutrient Density Scores Food item Description / portion size Calo ries 91 Sod A NDI ium score Crackers Cheese cracker sandwich w/ cheese (4 crackers) Cheese cracker sandwich w/ peanut butter (4 crackers) Cheese crackers (30 crackers) Graham crackers (2-1/2” sq.) (30g) Nabisco Wheat Thins Crackers (16 crackers) (29g) Rice cake cracker (7 crackers) Rye crispbread (Finn Crisp or Wasa brands) (1 cracker) Saltines (5 crackers) Saltines. low-salt (5 crackers) Soda crackers (5 crackers) Triscuit wafers (7 crackers) 127 139 151 118 100 60 130 124 112 58 58 79 62 129 136 115 37 64 65 64 140 228 199 298 169 30 140 160 69 1 124 3 124 150 315 168 21 26 161 95 161 230 10 * 10 * 13 * 8* 11 * 15 13 14 11 * 15 * 12 * 7* 10 * 7* 7* 12 20 11 * 13 * 11 * 17 English Muffins English muffin. whole wheat (1 muffin) French toast. . whole grain (1 cup. enriched (1 muffin) English muffin.
crackers (1 cracker) 111 112 6 1 13 * 11 * Muffins/Quick Bread Banana bread (1 slice) Blueberry (1 muffin) Bran (1 muffin) Corn (1 muffin) 196 158 161 174 181 255 335 297 8* 10 * 19 * 13 * Pancakes Pancakes. cooked (2 cups) Pasta. cooked (2 cups) Pasta. wild brown (1 cup. (Rice a Roni type) (1 cup. cooked (2 cups) Pasta. white (1 cup. canned (209g) Pasta. white w/ pasta. prepared (3 pancakes) 247 270 259 550 615 500 17 * 14 * 13 * Pasta Macaroni & cheese. cooked) Rice. . frozen (3 pancakes) Kelloggs Eggo Buttermilk Pancakes (3 pancakes) Pancakes. w/ meatballs. canned (250g) Tortellini (1-1/2 cups) 171 880 395 3 333 15 347 8 258 1045 497 557 16 18 * 15 19 18 13 * * Artificially inflated nutrient score due to fortification with vitamins and minerals. cooked) Rice. cooked) Quinoa (1 cup. cooked) Rice. (1 cup. commercially prepared (1 sheet) Matzo. cooked) 176 8 250 3 210 12 216 10 205 2 246 1147 166 5 15 19 21 41 12 * 15 * 43 Matzo Matzo. in tomato sauce. brown (1 cup. whole wheat. cooked) Rice. spinach. cooked) Millet (1 cup.92 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Couscous.
prepared (1/2 cup) 178 543 20 * Tacos Taco shell (2 tacos) 124 98 11 * Tortillas Corn (2 tortillas) Flour (2 tortillas) 113 200 23 407 12 * 15 * Waffles (frozen) Plain waffle. mix. large biscuit (2 biscuits) Hot Cereals Cream of rice (1 cup) Cream of wheat (1 cup) 127 149 3 9 6 82 * * Artificially inflated nutrient score due to fortification with vitamins and minerals. fortified (1 cup) Puffed wheat cereal. presweetened (1 cup) Cocoa rice cereal (1 cup) Corn flakes cereal. fortified (1 cup) Shredded wheat. prepared (1 cup) Puffed rice cereal. . frozen (2 waffles) Kelloggs Eggo Lowfat Blueberry Nutri Grain (2 waffles) Kellogg’s Eggo Lowfat Homestyle (2 waffles) 176 146 165 524 414 309 28 * 24 * 28 * Cold Cereals Cereals 134 150 122 149 111 109 598 57 44 159 14 171 203 247 206 158 27 1 1 3 20 42 * 68 * 42 * 46 * 54 * 22 42 * 61 * 26 Amaranth flakes (1 cup) Chocolate flavored rings.Nutrient Density Scores Food item Description / portion size Calo ries 93 Sod A NDI ium score Stuffing Bread stuffing. sweetened (1 cup) Crisp rice cereal (1 cup) Frosted oat cereal w/ marshmallows (1 cup) Granola cereal.
cooked w/ water (1 cup) 147 Roman meal w/ oats (1 cup) 171 109 248 2 9 66 * 74 * 53 51 Alpen Cereal Alpen Cereal (1 cup) Cereals (by brand) 398 240 22 Familia Cereal Familia Cereal (1 cup) 474 61 22 General Mills Basic 4 (1 cup) Cheerios (1 cup) Chex (1 cup) Cinnamon Toast Crunch (1 cup) Cocoa Puffs (1 cup) Fiber One (1 cup) Honey Nut Cheerios (1 cup) Kix (1 cup) Lucky Charms (1 cup) Reese’s Puffs (1 cup) Total (1 cup) Trix (1 cup) Wheaties (1 cup) 202 111 112 169 117 118 112 85 114 170 84 118 107 316 214 288 275 172 258 270 201 204 222 158 194 218 32 * 84 * 62 * 45 * 49 * 135 * 61 * 67 * 58 * 45 * 249 * 49 * 106 * Kashi Go Lean (1 cup) Good Friends (1 cup) Heart to Heart (1 cup) 148 168 147 86 130 120 28 27 129 * * Artificially inflated nutrient score due to fortification with vitamins and minerals. .94 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Farina cereal (1 cup) 94 Instant oatmeal w/raisins & spice. fortified (1 package) 158 Oats.
Nutrient Density Scores Food item Description / portion size Calo ries 95 Sod A NDI ium score Kelloggs All-Bran (1 cup) Apple Jacks (1 cup) Complete Oat Bran Flakes (1 cup) Corn Flakes (1 cup) Corn Pops (1 cup) Frosted Flakes (1 cup) Frosted Mini-Wheats (1 cup) Fruit Loops (1 cup) Meuslix (1 cup) Rice Krispies (1 cup) Shredded Wheat (1 cup) Smart Start (1 cup) Special K (1 cup) 115 129 140 101 118 152 174 118 293 95 103 182 118 285 157 280 203 120 198 5 151 254 255 5 275 224 236 * 46 * 257 * 75 * 39 * 43 * 47 * 71 * 70 * 62 * 64 * 136 * 118 * Post 100% Bran (1 cup) Cocoa Pebbles (1 cup) Frosted Alpha-Bits (1 cup) Grape Nuts (1 cup) Honey Bunches of Oats (1 cup) 252 154 130 417 158 367 209 212 708 257 82 * 38 * 36 * 39 * 44 * Quaker Quaker Corn Grits. . Dates & Walnuts (100g) 116 Cap’n Crunch (1 cup) 145 Oatmeal Squares (1 cup) 212 Quaker Oat Cinnamon Life (1 cup) 160 288 165 207 270 269 204 29 * 57 * 48 * 66 * 48 * 68 * Ralston Ralston Cereal (1 cup) 134 476 60 * Artificially inflated nutrient score due to fortification with vitamins and minerals. instant (137g) 93 Quaker Instant Oatmeal w/Apples & Cinnamon (149g) 130 Quaker Instant Oatmeal w/Raisins.
) Cottage cheese (1 cup) Cottage cheese.) Brie cheese (2 oz.) Feta cheese (2 oz. fat-free (4 Tbsp. part skim (2 oz.) Cheddar.) Blue cheese (2 oz.) Muenster cheese (2 oz.) Cream cheese.) Swiss cheese.) Mozzarella cheese.) Parmesan (2 Tbsp.) Gruyere cheese (2 oz.) Monterey Jack cheese (2 oz.96 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Wheatena Wheatena (1 cup) 136 5 52 * Dairy Products & Eggs Cheese American (2 oz.) Goat cheese (2 oz. low-fat (2 oz.) Mozzarella cheese. low-fat (1 cup) Cream cheese (4 Tbsp. non-fat (2 oz. .) Ricotta cheese. low-fat (2 oz.) Mozzarella cheese. whole milk (2 oz. part skim (1/2 cup) Ricotta.) Swiss cheese. whole milk (1/2 cup) Swiss cheese (2 oz. low-sodium (2 slices) 213 200 189 229 98 216 163 202 58 150 206 234 211 84 144 170 209 43 170 214 215 101 213 369 791 357 352 347 850 918 172 327 633 292 191 304 420 351 356 356 153 154 103 109 147 8 10 12 12 11 16 13 18 4 18 21 8 13 12 35 16 14 12 15 16 11 15 29 14 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) Cheddar cheese (2 oz.
) Sour cream (2 Tbsp.) Sour cream. non-fat (1 cup) Plain yogurt. non-fat (1 cup) 250 230 154 137 149 208 98 142 142 172 189 113 162 134 14 16 26 32 18 19 30 Cakes Desserts 73 291 484 385 235 213 298 273 248 214 9* 5* 4* 4* 5* Angel food cake.) Sour cream. light (2 Tbsp. fat-free (2 Tbsp. powder (1 oz. low-fat (1 cup) Fruit yogurt. non-fat (1 cup) Plain yogurt. ready to eat (1 slice) Butter pound cake. whole milk (1 cup) Vanilla yogurt. ready to eat (1 slice) Chocolate cake w/ frosting (1 slice) * Artificially inflated nutrient score due to fortification with vitamins and minerals. liquid (1/2 cup) Egg substitute.) Sour cream.) 127 51 24 33 24 54 61 13 45 17 45 21 17 5 16 9 16 8 Eggs Egg (1 egg) Egg substitute.Nutrient Density Scores Food item Description / portion size Calo ries 97 Sod A NDI ium score Cream Products Reddi Whip Fat-Free Whipped Topping (3 oz.) Egg white (1 egg white) Egg yolk (1 egg yolk) 74 106 126 17 53 70 222 227 55 8 27 31 27 30 23 Yogurt Fruit yogurt.) Sour cream. low-fat (1 cup) Vanilla yogurt. . non-fat (2 Tbsp. low-fat (1 cup) Plain yogurt. reduced fat (2 Tbsp. ready to eat (1 slice) Carrot cake w/ cream cheese frosting (1 slice) Cheesecake.
ready to eat (1 piece) Pound cake. biscuit type. fat-free. prepared (1 slice) Chocolate snack cake. prepared (1 slice) Boston cream pie.) Frozen Yogurt Chocolate frozen yogurt (1 cup) Vanilla frozen yogurt (1 cup) 221 235 110 125 13 9 * Artificially inflated nutrient score due to fortification with vitamins and minerals. prepared (1 slice) Butter croissant (1 croissant) Cheese croissant (1 croissant) Cinnamon Danish pastry (1 pastry) Cinnamon sweet roll w/ frosting (1 roll) Pecan pie. prepared (1 biscuit) Sponge cake. creme filled w/frosting (1 cake) Chocolate snack cake. . prepared (1 slice) 411 360 398 231 236 262 223 452 316 327 272 355 424 316 241 230 479 349 6* 5* 9* 9* 11 * 5* 11 * 5* 18 * Frozen Bars Desserts (Frozen) 75 42 105 4 7 54 9 0 8 Frozen fruit & juice bar (1 bar) Ice pop or Popsicle (1 pop) Sundae ice cream novelty (2 oz. ready to eat (1 slice) Shortcake. prepared (1 slice) Pumpkin pie.98 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Chocolate cake. low-fat w/ frosting (1 cake) Cinnamon coffee cake w/ crumb topping (1 slice) Devil’s food cake w/ chocolate frosting (1 slice) Fruitcake. ready to eat (1 slice) Yellow cake w/frosting (1 slice) 340 188 131 237 235 139 160 225 110 239 299 212 178 199 214 116 193 329 93 220 7* 8* 5* 8* 5* 5* 6* 9* 9* 3* Pastry & Pie Apple pie. prepared (1 slice) Blueberry pie.
restaurant-prepared (1 cup) Pineapple coconut ice (1 cup) Sherbet. fat-free (3 Tbsp.) French.) Blue cheese.) Balsamic vinegar (2 Tbsp.) Blue cheese (3 Tbsp. reduced-calorie (1 fruit ice) Italian ice. wafer (1 cone) 40 17 32 6 11 10 Sherbet Fruit ice. sugar (1 cone) Ice cream cone.) 68 4 231 45 233 15 214 63 300 0 502 540 475 90 391 384 3 17 4 8 2 4 4 4 .) French (3 Tbsp.Nutrient Density Scores Food item Description / portion size Calo ries 99 Sod A NDI ium score Ice Cream Chocolate ice cream (1 cup) Chocolate ice cream. low-calorie (3 Tbsp.) Caesar (3 Tbsp. all flavors (1 cup) 12 123 217 213 3 9 67 68 3 4 11 9 Dressings/Sauces/Dips/Spreads Dressings Annie’s Natural Lowfat Mustard Vinaigrette (3 Tbsp. soft-serve (1 ice cream cone) 377 271 284 253 268 289 218 164 84 97 182 79 92 115 98 92 6 6 9 9 8 9 10 10 Ice Cream Cones (without ice cream) Ice cream cone. light (1 cup) (136g) Hot fudge sundae (1 sundae) Strawberry ice cream (1 cup) Strawberry sundae (1 sundae) Vanilla ice cream (1 cup) Vanilla ice cream.) Maple Grove Farms Caesar (3 Tbsp. light (1 cup) Vanilla ice cream w/ cone.
) Ranch. canned (1/4 cup) Cheese (1/4 cup) Chicken gravy.) Peanut oil (1 Tbsp.) Mayonnaise.) Russian (3 Tbsp. reduced-fat (3 Tbsp.) Italian (3 Tbsp.) Corn oil (1 Tbsp.) Sunflower oil (1 Tbsp. prepared (1 Tbsp. canned (1/4 cup) Cranberry (1/4 cup) Fish sauce (1 Tbsp.) Italian.100 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size French.) Italian.) Beef gravy.) 113 0 128 20 84 115 76 210 203 50 92 227 393 285 729 474 597 209 200 0 343 317 391 398 8 3 6 18 2 2 3 3 4 5 5 5 Oils Canola oil (1 Tbsp.) 23 255 31 325 121 578 47 346 105 20 6 1390 35 258 7 47 19 12 7 7 3 88 7 52 .) 120 120 119 119 120 120 120 120 0 0 0 0 0 0 0 0 3 3 2 2 6 1 3 8 Sauces Barbecue (2 Tbsp. fat-free (3 Tbsp. low-calorie (2 Tbsp.) Safflower oil (1 Tbsp.) Olive oil (1 Tbsp.) Oil & vinegar dressing (3 Tbsp.) Ranch. reduced-calorie (3 Tbsp.) Hoisin sauce (1 Tbsp.) Horseradish.) Mayonnaise (2 Tbsp. fat-free (3 Tbsp.) Sesame oil (1 Tbsp.) Soybean oil (1 Tbsp.) Walden Farms Classic French (3 Tbsp.) Ranch (3 Tbsp. low-fat (3 Tbsp.
) Whipped topping.) Salsa (2 Tbsp. low-sodium (1 Tbsp. low-fat.) Soy sauce. low-sodium (1 Tbsp.) Tahini (2 Tbsp. canned.Nutrient Density Scores Food item Description / portion size Calo ries 101 Sod A NDI ium score Ketchup (1 Tbsp. canned (1/2 cup) Mustard (1 tsp.) Oyster sauce (1 Tbsp.) Margarine (1 Tbsp.) Chocolate hazelnut spread (2 Tbsp.) Jelly (1 Tbsp. canned (1/4 cup) Tomato sauce.) Whipped cream topping.) Soy sauce (1 Tbsp.) Hummus (1/2 cup) Jam or preserves (1 Tbsp.) Marshmallow topping (1 oz. frozen (1/2 cup) 103 91 19 82 143 23 10 27 2 0 3 3 .) Ketchup. pressurized (2 Tbsp.) 102 173 218 56 51 101 102 4 178 82 13 298 6 6 133 127 96 10 1 7 70 3 1 3 2 236 30 Toppings Caramel topping (2 Tbsp.) Marinara sauce.) Margarine butter blend (1 Tbsp. low-sodium (1/4 cup) Walnut Acres Low-Sodium Tomato & Basil Sauce (1/2 cup) 15 166 16 3 92 601 3 56 8 437 10 1029 10 600 15 690 20 321 20 20 40 20 91 92 119 47 20 30 32 15 248 247 119 Spreads/Dips Butter (1 Tbsp.) Tomato sauce.) Teriyaki sauce (1 Tbsp.
plain (1) 544 554 Hamburger. large w/ condiments & pickles (1) 692 712 McDonald’s Big Mac (1) 495 737 McDonald’s Big Mac w/ cheese (1) 572 1062 McDonald’s Cheeseburger (1) 326 739 McDonald’s Hamburger (1) 270 502 McDonald’s Quarter Pounder (1) 438 640 McDonald’s Quarter Pounder w/ cheese (1) 535 1176 14 * 15 * 14 * 11 * 14 * 14 * 14 * 17 * 16 * 16 * 15 * 16 * 17 * 16 * Chicken Chicken fillet sandwich w/ cheese (1) Chicken fillet sandwich. w/condiments & vegetables (1) 576 742 Hamburger.102 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Breakfast Fast Foods 457 442 410 477 386 413 474 523 393 487 999 1382 888 1260 1433 889 1081 1115 1036 1135 11 * 16 * 14 * 10 * 11 * 10 * 11 * 10 * 13 * 14 * Biscuit w/ egg & bacon (1) Biscuit w/ egg & ham (1) Biscuit w/ egg & sausage (1) Biscuit w/ egg. cheese & sausage (1) Burgers Cheeseburger. cheese & bacon (1) Croissant w/ egg. double patty. cheese & bacon (1) Biscuit w/ ham (1) Croissant w/ egg. plain (1) 274 387 Hamburger. cheese & sausage (1) English muffin w/ cheese & sausage (1) English muffin w/ egg. double patty. plain (1) 457 635 Cheeseburger. w/ condiments & vegetables (1) 359 976 Composite fast-food hamburger/cheeseburger (1) 287 495 Hamburger. cheese & ham (1) Croissant w/ egg. triple patty. . plain (1) 632 1238 515 957 12 * 11 * * Artificially inflated nutrient score due to fortification with vitamins and minerals. double patty w/condiments & vegetables (1) 417 1051 Cheeseburger. double patty.
) 211 256 184 161 188 136 12 10 11 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) Vanilla milk shake (8 fluid oz.Nutrient Density Scores Food item Description / portion size Calo ries 103 Sod A NDI ium score McDonald’s Chicken McGrill Sandwich (1) McDonald’s Crispy Chicken Sandwich (1) 422 1240 537 1424 17 * 13 * Fish Fish sandwich w/ tartar sauce & cheese (1) Fish sandwich w/ tartar sauce (1) McDonald’s Filet-O-Fish Sandwich (1) 523 431 415 939 615 663 15 * 15 * 11 * Mexican Burrito w/ beans & meat (2) Burrito w/ beans. ground beef & peppers (255g) Taco. cheese & beef (2) Burrito w/ fruit (apple or cherry).) Strawberry milk shake (8 fluid oz. . beans. prepared (1) Tostada w/ guacamole (1) Tostada w/ beans & cheese (1) Tostada w/ beef & cheese (1) 508 331 231 447 256 443 323 346 608 592 569 369 181 223 315 1335 991 212 985 1007 957 1319 816 1736 439 1800 802 401 543 897 16 * 17 * 8* 14 * 26 15 * 14 * 11 * 10 * 6* 11 * 16 * 18 * 14 * 17 * Milk Shakes Chocolate milk shake (8 fluid oz. fast food (1) Burrito w/ beans (2) Chili con carne (1 cup) Chimichanga w/ beef & cheese (1) Enchilada w/ beef & cheese (1) Nachos (113g) Nachos w/ cheese & jalapeno peppers (204g) Nachos w/ cinnamon & sugar (109g) Nachos w/cheese.
fried in vegetable oil (2-1/2 oz. plain (1) Submarine w/ cold cuts. cheese & vegetables (1) Submarine w/ roast beef.) Hashed brown potatoes (1/2 cup) McDonald’s French Fries (medium bag) Potato salad (1/2 cup) 195 242 151 412 164 356 140 290 195 472 8 7 7 7 9 Tossed Vegetable Salads Salad w/cheese & egg. . no dressing (1-1/2 cups) 102 119 105 209 379 1572 106 489 26 38 21 50 * Artificially inflated nutrient score due to fortification with vitamins and minerals. w/ meat & vegetables (2 slices) Pepperoni pizza (2 slices) 281 368 362 672 765 534 17 * 15 * 13 * Sandwiches Roast beef sandwich w/ cheese (1) Roast beef sandwich. no dressing (1-1/2 cups) Salad w/pasta & seafood. no dressing (1-1/2 cups) Salad w/chicken. mayonnaise & vegetables (1) Submarine w/ tuna salad (1) 473 1633 346 792 456 1651 410 845 584 1293 16 * 16 * 18 * 16 * 14 * Side Orders Coleslaw (1 cup) French fried potatoes. no dressing (1-1/2 cups) Salad w/ shrimp.104 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Pizza Cheese pizza (2 slices) Combination pizza.
Nutrient Density Scores
Food item Description / portion size Calo ries
Sod A NDI ium score
34 168 158 100 211 145 587 127 628 242 449 428 43 338 42 42 32 36
Anchovies, canned in oil (4 anchovies) Clams, drained (4 oz.) Salmon (4 oz.) Sardines, canned in oil (4 sardines) Tuna, in oil (4 oz.) Tuna, in water (4 oz.)
Bass, freshwater, cooked, dry heat (4 oz.) Bluefish, cooked, dry heat (4 oz.) Catfish, wild, cooked, dry heat (4 oz.) Cod, cooked, dry heat (4 oz.) Flounder, cooked, dry heat (4 oz.) Grouper, cooked, dry heat (4 oz.) Haddock, cooked, dry heat (4 oz.) Herring, cooked, dry heat (4 oz.) Mackerel, cooked, dry heat (4 oz.) Mahi-Mahi, cooked, dry heat (4 oz.) Monkfish, cooked, dry heat (4 oz.) Orange roughy, cooked, dry heat (4 oz.) Perch, cooked, dry heat (4 oz.) Salmon, pink, cooked, dry heat (4 oz.) Smelt, rainbow, cooked, dry heat (4 oz.) Snapper, cooked, dry heat (4 oz.) Sole, cooked, dry heat (4 oz.) Swordfish, cooked, dry heat (4 oz.) Tilapia, cooked, dry heat (4 oz.) Trout, rainbow, farmed, cooked, dry heat (4 oz.) Trout, rainbow, wild, cooked, dry heat (4 oz.) Tuna, yellowfin, cooked, dry heat (4 oz.) 166 180 119 119 133 134 127 230 297 124 110 101 133 169 141 145 133 176 195 192 170 158 102 87 57 88 119 60 99 130 94 128 26 92 90 98 87 65 119 130 74 48 64 53 22 41 29 31 41 27 35 48 50 39 34 51 27 39 40 35 41 38 18 33 36 46
Eat Right America • Food Scoring Guide
Calo ries Sod A NDI ium score
Food item Description / portion size
Fish fillet, batter-coated, fried (4 oz.) Fish sticks, frozen, heated (4 sticks) 263 305 603 652 10 12
Clams, breaded, fried (4 oz.) Clams, cooked, moist heat (4 oz.) Clams, raw (4 oz.) Crab, Alaska king, cooked, moist heat (4 oz.) Crab, blue, cooked, moist heat (4 oz.) Crayfish, farmed, cooked, moist heat (4 oz.) Lobster, cooked, moist heat (4 oz.) Mussels, cooked, moist heat (4 oz.) Oysters, farmed, raw (4 oz.) Scallops, breaded, fried (6 scallops) Scallops, steamed (4 oz.) Shrimp, breaded, fried (4 oz.) Shrimp, cooked, moist heat (4 oz.) Squid, fried (4 oz.) Squid, raw (4 oz.) 229 413 168 127 84 64 110 1216 116 316 99 110 111 431 195 418 67 202 200 432 120 478 274 390 112 254 198 347 104 50 107 341 341 97 71 45 43 102 292 15 24 17 38 26 45
251 411 176 584 399 524 22 * 10 * 28 *
French toast (2 slices) French toast sticks (4 slices) Waffle (2 waffles)
Chicken pot pie (217g) 484 857 7
* Artificially inflated nutrient score due to fortification with vitamins and minerals.
Nutrient Density Scores
Food item Description / portion size Calo ries
Sod A NDI ium score
Cheese lasagna (240g) Healthy Choice Beef Macaroni (240g) Lasagna w/ meat & sauce (240g) 298 211 305 660 444 672 26 * 33 * 25 *
Cheese pizza, regular crust (162g) Sausage & pepperoni pizza (146g) 434 385 724 854 14 * 12 *
French fried potatoes, frozen (14 fries) Hashed brown potatoes, frozen (1-1/2 cups) Onion rings, breaded (11 rings) Potato puffs, frozen (1-1/2 cups) 140 21 510 80 318 293 426 1432 11 7 6 10
Applesauce (1 cup) Apple, dried (1/2 cup) Apple, fresh (1 apple) 194 104 72 8 37 1 31 22 76
Apricots, dried, unsweetened (1/3 cup) Apricots, fresh (4 apricots) 104 67 4 1 21 64
Avocado, fresh (half ) 182 3 37
Banana, fresh (1 banana) 105 1 30
* Artificially inflated nutrient score due to fortification with vitamins and minerals.
sweetened (1-1/2 cups) Blueberries. fresh (3 figs) 124 111 5 2 25 62 . fresh (1-1/2 cups) Blueberries. fresh (1-1/2 cups) Cherries. frozen. frozen (1-1/2 cups) 315 137 346 11 0 4 9 68 46 Cranberries Cranberries. fresh (1-1/2 cups) Blackberries. sweetened. dried (1/4 cup) Figs.108 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Blackberries Blackberries. unsweetened (1-1/2 cups) 338 123 279 119 12 2 3 2 8 130 9 140 Cantaloupe Cantaloupe. fresh (1-1/2 cups) 82 38 100 Cherries Cherries. frozen. in heavy syrup (1-1/2 cups) Cherries. frozen (1-1/2 cups) 93 145 2 2 178 110 Blueberries Blueberries. unsweetened. domestic (1/4 cup) Dates. canned. canned (1/4 cup) 25 105 1 20 234 3 Currants Currants (1/4 cup) 102 3 21 Dates Dates. canned in heavy syrup (1-1/2 cups) Blueberries. sweetened. fresh (1/2 cup) Cranberry sauce. medjool (2 dates) 125 133 1 0 19 19 Figs Figs.
juice (1 tsp.) 22 1 3 0 280 141 Lime Lime. fresh (1 lemon) Lemon. canned in light syrup (1-1/2 cups) 272 164 207 22 14 22 8 14 11 Grapefruit Grapefruit. fresh (1-1/2 cups) 96 48 45 Kiwi Kiwi. fresh (1-1/2 cups) 91 0 41 . fresh (2 kiwis) 93 5 97 Lemon Lemon. fresh (1 lime) Lime.) 20 1 1 0 94 99 Mango Mango. fresh (1-1/2 cups) 92 3 31 Honeydew Honeydew. juice (1 tsp. fresh (1-1/2 cups) 144 0 102 Grapes Grapes.Nutrient Density Scores Food item Description / portion size Calo ries 109 Sod A NDI ium score Fruit Cocktail Fruit cocktail. canned in heavy syrup (1-1/2 cups) Fruit cocktail. fresh (1 mango) 135 4 51 Nectarine Nectarine. canned in juice (1-1/2 cups) Fruit cocktail.
canned in heavy syrup (1-1/2 cups) Peaches. fresh (1 orange) Orange. canned in own juice (1-1/2 cups) Peaches. Mandarin. halves. sweetened (1-1/2 cups) 96 38 291 203 164 353 3 0 24 19 15 23 24 73 16 21 29 49 Pears Pears. fresh (1 peach) Peaches. canned. slices. canned. in light syrup (1-1/2 cups) Pears. in heavy syrup (1-1/2 cups) Pears. fresh (1-1/2 cups) 114 0 157 . in juice (1-1/2 cups) Pears. canned in light syrup (1-1/2 cups) 62 138 231 0 19 23 109 67 29 Papaya Papaya.110 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Oranges Orange. halves. dried (1/4 cup) Peaches. canned. canned in light syrup (1-1/2 cups) Peaches. fresh (1-1/2 cups) 82 6 118 Peaches Peaches. fresh (1-1/2 cups) 297 224 112 4 4 2 18 24 64 Plums Plums. canned. fresh (1 pear) 295 186 215 96 20 15 19 2 12 19 15 46 Pineapple Pineapple. frozen. in own juice (1-1/2 cups) Pineapple. in heavy syrup (1-1/2 cups) Pineapple. halves. canned. Mandarin. canned in juice (1-1/2 cups) Orange.
sweetened. fresh (1-1/2 cups) Raspberries. fresh (1-1/2 cups) Strawberries.Nutrient Density Scores Food item Description / portion size Calo ries 111 Sod A NDI ium score Prunes Prunes. unsweetened (1-1/2 cups) 69 298 78 2 4 4 212 29 174 Tangerine Tangerine.5 cups) 114 4 91 . fresh (2 tangerines) 89 3 72 Watermelon Watermelon. dried (1/4 cup) 102 1 47 Raisins Raisins (1/4 cup) 108 4 16 Raspberries Raspberries. frozen (1-1/2 cups) 96 386 2 4 145 18 Strawberries Strawberries. frozen. sweetened (1-1/2 cups) Strawberries. frozen. fresh (2.
cooked (4 oz. prime rib. broiled (4 oz. beef & pork (4 oz.) Beef. porterhouse. white.) Beef.) Corned beef brisket. pork (1 hot dog) Hot dog. pot roast. tofu (1 hot dog) Hot dog. London broil. broiled (4 oz. light meat (2 slices) Ham. ground. broiled (3 oz. chuck. turkey (4 oz.) 516 337 148 153 163 102 390 179 352 1400 962 513 631 330 642 1369 1052 1220 12 13 8 18 23 13 13 35 11 .) Cold Cuts Bologna. beef & pork (4 oz.) Pastrami (3 oz.) Beef. roasted (4 oz. 0" fat. beef & pork (2 slices) Chicken roll. separable lean only. rotisserie. 1/8" fat. broiled (4 oz. braised (3 oz.) 175 87 92 115 83 64 417 331 739 490 277 680 13 15 24 18 23 33 Hot Dogs & Sausage Beef & pork chorizo (4 oz. short loin. 1/8" fat.112 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Beef Meat 210 37 251 43 213 64 284 82 232 1255 454 74 388 69 292 47 211 46 285 1286 124 753 21 17 27 20 13 12 12 13 26 16 28 Beef. beef (1 hot dog) Hot dog.) Beef. 85% lean meat.) Beef. deli cut (2 oz. jerky (2 oz. beef & pork (2 slices) Turkey roll.) Kielbasa. flank. light meat (2 slices) Turkey. 1/8" fat. tenderloin. pork (4 oz. top round. 0" fat. braised (3 oz.) Beef.) Bratwurst. bottom round. broiled (4 oz.) Beef. turkey (1 hot dog) Italian sausage.) Italian sausage.) Beef. 1/8" fat. 11% fat (2 slices) Salami. 1/4" fat.) Hot dog.
center cut. meat & skin. boneless. center cut. cured. beef & pork (4 oz. roasted (4 oz. roasted (3 oz. 1/4" fat. honey. 11% fat. fried (4 oz. meat only. panfried (4 oz.) 206 Lamb.) 195 84 101 108 27 14 20 . beef & pork (2 oz. loin chops.) Country Style Ribs. Canadian (2 oz.) 187 Chicken. separable lean & fat. 5% fat.) 348 1055 264 1014 363 1033 9 10 6 Lamb Lamb. separable lean & fat. leg. roasted (4 oz. 1/8" fat. cured. roasted (4 oz. meat only.Nutrient Density Scores Food item Description / portion size Calo ries 113 Sod A NDI ium score Knockwurst.) 337 Lamb. drumstick. lean. beef & pork (4 oz. roasted (4 oz.) Pepperoni.) 68 291 89 799 372 59 337 83 202 1701 164 1364 138 1021 314 91 229 68 186 64 281 67 12 28 17 17 26 30 18 22 32 37 23 Poultry Chicken.) Pork loin. extra lean. separable lean & fat. ground (4 oz. lean. lean. Meat Liver pâté (4 Tbsp.) Pork loin. broiled (4 oz.) Liverwurst spread (1/4 cup) Pork rinds. lean. whole. roasted (4 oz.) Ham. broiled (4 oz.) Pork chops.) Pork chops. fried (2 oz.) 321 57 88 92 21 16 18 Misc. flour coated. roasted (4 oz. breast. roasted (4 oz.) Smoked sausage. tenderloin.) Ham. drumstick.) Smoked meat stick (2 sticks) 166 362 168 385 309 1042 218 586 19 42 5 7 Pork Bacon (2 slices) Bacon.) Ham. smoked (4 oz.) 278 Chicken.) Ground pork (4 oz.
no salt (1/4 cup) 211 206 206 230 197 189 197 212 241 240 241 214 10 0 117 1 5 4 219 0 1 89 2 2 25 25 25 116 14 16 14 29 9 9 10 19 . raw (34. meat & skin. bacon (0. dry roasted. salted (1/4 cup) Macadamia. salted (1/4 cup) Hazelnuts (filberts) (1/4 cup) Macadamia. fryer roaster.114 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Chicken.) Chicken. roasted (4 oz.) Tahini (sesame butter) (2 Tbsp. roasted (4 oz.44 oz. dry roasted.) Duck.) Turkey. no salt (1/4 cup) Almonds. meat only. meat & skin. dry roasted.) Cornish game hen. meat only. raw (1/4 cup) Peanuts. roasted (4 oz. fried (4 oz. wing. roasted (4 oz.) Turkey. roasted (4 oz. dry roasted. no salt (1/4 cup) Macadamia.) Turkey. liver (4 oz. dry roasted. ground (4 oz.) 189 364 230 152 382 228 48 159 266 86 87 104 71 67 74 285 64 121 138 10 18 23 10 21 9 28 17 Nuts & Seeds Nut Butter Almond (2 Tbsp. salted (1/4 cup) Brazil (1/4 cup) Cashews. flour coated. meat only. blanched (1/4 cup) Almonds.) Chicken.25g) Cashews. all types.) Peanut (2 Tbsp.) 203 188 188 178 4 5 147 34 20 13 18 32 Nuts Almonds.) Cashew (2 Tbsp. wing. no salt (1/4 cup) Cashews.) Duck. dry roasted.
chocolate chip. dry roasted. soft (1 bar) Granola bar. plain. salted (1/4 cup) Walnuts (1/4 cup) 214 216 187 58 183 182 196 297 115 0 0 3 130 1 19 17 34 10 29 29 29 Seeds Flaxseed (2 Tbsp.Nutrient Density Scores Food item Description / portion size Calo ries 115 Sod A NDI ium score Peanuts. hard (1 bar) Granola bar.) Pumpkin (1/4 cup) Sesame (2 Tbsp. chocolate coated. soft (1 bar) Granola bar. hard (1 bar) Granola bar. Honey Oat (1 bar) .) Sunflower (1/4 cup) 118 187 102 186 8 6 2 1 44 36 41 45 Bars. soft (1 bar) Granola bar. chocolate chip. oats. peanut butter. dry roasted. all types. chocolate coated. soft (1 bar) Halvah bar (1/4 bar) Health Valley Fat-Free Apple Bakes (1 bar) Kashi Go Lean Peanut & Chocolate Bar (1 bar) Kellogg’s All Bran Breakfast Bar.) Pistachio. Non-Candy Snacks 115 230 117 103 132 178 95 187 114 115 127 266 70 290 130 79 5 60 81 57 116 60 71 67 72 80 111 30 280 170 16 26 9 11 9 12 22 8 9 11 11 13 22 13 20 Crisped rice bar w/ chocolate chips (1 bar) Fabes Bar (1 bar) Granola bar. oil roasted. hard (1 bar) Granola bar. all types. peanut butter. raisin. chocolate chip. almond. salted (1/4 cup) Peanuts. hard (1 bar) Granola bar. salted (1/4 cup) Pecans (1/4 cup) Pine nuts (pignolia) (1 Tbsp. no salt (1/4 cup) Pistachio. dry roasted. fruits & nuts (1 bar) Granola bar.
13 oz. . stick (1 stick) Dr.116 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Kellogg’s Nutri Grain Cereal Bar (1 bar) (37g) Kellogg’s Pop Tarts.) Pop Tarts Toaster Pastry (1 pastry) 136 219 133 219 110 214 112 214 30 * 8* 20 * 8* Candy. Cinnamon (3 balls) Dr. chocolate (3 balls) Kit Kat Wafer Bar (1 bar) Kudos Whole Grain Bars. Fuhrman’s Date Nut Pop ‘Ems. Fuhrman’s Date Nut Pop ‘Ems. Brown Sugar Cinnamon (1 Pop Tart) Kellogg’s Rice Krispies Treats Squares (1 bar) (1. Plain (3 balls) Gumdrops (8 gumdrops) Jelly beans (10 jelly beans) 117 116 7 125 125 114 106 117 74 0 2 2 13 14 0 4 1 31 20 0 0 * Artificially inflated nutrient score due to fortification with vitamins and minerals. Non-Chocolate Butterscotch candy (5 pieces) Caramel candy (3 pieces) Chewing gum. Fuhrman’s Date Nut Pop ‘Ems.) M&M’s Milk Chocolate Candies (about 60 pieces) M&M’s Peanut Chocolate Candies (about 24 pieces) Milk chocolate bar w/ almonds (1 piece) Milk chocolate candy bar (44g) (1 bar) Milk chocolate coated raisins (1/4 cup) (45 pieces) Milk chocolate covered peanuts (1/4 cup) Milky Way Bar (1 bar) Mounds Bar (1 bar) Nestle Baby Ruth Bar (Fun Size Bar) (1 bar) Nestle Butter Finger (Fun Size Bar) (1 bar) Reese’s Peanut Butter Cups (2 pieces) Snickers Bar (1 bar) Twix Caramel Cookie Bars (58g) 94 125 220 124 206 244 216 235 176 210 228 262 99 100 175 265 291 44 2 23 79 26 23 30 35 16 17 129 78 46 45 107 129 113 10 36 9 25 * 4 18 20 21 20 19 12 7 11 11 13 14 10 Candy. Chocolate Chip (1 bar) (1 oz. Chocolate 3 Musketeers Bar(1 bar) Dr.
) Sesame crunch candy (17 pieces) Skittles Original Bite Size Candies (30 pieces) Starburst Fruit Chews (6 pieces) Taffy (2 pieces) Toffee (1 piece) Tootsie Roll Chocolate Flavor Roll (5 pieces) 92 111 172 154 130 119 113 214 128 23 9 158 50 5 17 27 127 15 0 4 5 16 7 6 0 2 2 Cookies Animal crackers (12 crackers) 134 Arrowroot cookies (12 cookies) 134 Barbara’s Bakery Fat-Free Oatmeal Raisin Mini Cookies (6) 110 Butter cookies. . lower-fat (3 cookies) 136 Chocolate coated Graham crackers (2 cookies) 136 Chocolate covered marshmallow cookies (2 cookies) 109 Chocolate sandwich cookies w/ creme filling (3 cookies) 140 Chocolate sandwich cookies w/ extra creme filling (2) 129 Fig bars (2 bars) 111 Frookie Apple Cinnamon Oat Bran Cookies (2 cookies) 90 Fudge cake cookies (1 cookies) 73 Ginger snaps (4 cookies) 116 Health Valley Fat-Free Original Healthy Chip Cookies (3) 100 Health Valley Fat-Free Raisin Oatmeal Cookies (3) 100 Health Valley Fat-Free Raspberry Center Cookies (1 cookie) 70 Nabisco Snackwell’s Caramel Delights Cookies (36g) 138 Nabisco Snackwell’s Devil’s Food Cookie Cakes (32g) 98 Oatmeal cookies w/ raisins. ready to eat (6 cookies) 140 Chocolate chip cookies (3 cookies) 147 Chocolate chip cookies.Nutrient Density Scores Food item Description / portion size Calo ries 117 Sod A NDI ium score Marshmallows (4 marshmallows) Nougat candy (2 pieces) Peanut brittle (1.25 oz. ready to eat (2 cookies) 162 Oatmeal cookies without raisins (2 cookies) 134 118 118 105 105 89 113 81 44 145 91 112 80 40 183 90 80 20 66 56 138 179 8* 8* 9* 7* 7* 7* 10 * 5* 9* 7 8* 12 7* 9* 9* 9* 13 * 3* 5* 7* 6* * Artificially inflated nutrient score due to fortification with vitamins and minerals.
ready to eat (2 cookies) Sugar wafer cookie w/ creme filling (8 cookies) Vanilla sandwich cookie w/ creme filling (3 cookies) Vanilla wafer cookie (5 cookies) 143 134 152 161 143 143 145 142 124 103 79 146 107 41 105 92 7* 8* 5* 7* 5* 4* 6* 6* Doughnuts Chocolate coated cake doughnut (1 doughnut) Doughnut w/ creme filling (1 doughnut) Doughnut w/ jelly filling (1 doughnut) Glazed cake doughnut (1 doughnut) Glazed French cruller (1 cruller) 204 307 289 192 169 184 263 249 181 141 6 8 6 5 5 Fruit Snacks Banana chips (1-1/2 oz.118 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Peanut butter cookie. prepared w/ 2% milk (1 cup) Vanilla pudding.9 oz pouch) Betty Crocker Fruit Roll Ups (1 Roll Up) Betty Crocker Fruit Roll Ups w/ vitamin C (2 Roll Ups) Fruit leather roll (1 roll) 221 80 90 50 104 78 3 50 55 55 89 67 8 8* 7* 12 * 14 * 17 Gelatin & Pudding Chocolate pudding mix. prepared w/ 2% milk (1 cup) Chocolate pudding. prepared w/ 2% milk (1 cup) Vanilla pudding. ready to eat (2 cookies) Pecan shortbread cookie. ready to eat (4 cookies) Sugar cookie. ready to eat (2 cookies) Peanut butter sandwich cookie. prepared w/ 2% milk (1 cup) Tapioca pudding. fat-free (1 cup) (280g) 309 285 167 320 296 283 260 835 500 203 314 341 445 596 11 12 1 10 9 10 8 * Artificially inflated nutrient score due to fortification with vitamins and minerals. . ready to eat (2 cookies) Shortbread cookie.) Betty Crocker Fruit by the Foot (1 strip) Betty Crocker Fruit Gushers (. fat-free (1 cup) (294g) Gelatin mix. prepared w/ water (1 cup) Rice pudding.
) Tortilla chips. hard. unsalted (1 oz. nacho (1 oz. plain (1 oz. unsalted (1 oz.) (18 chips) 153 139 107 152 151 152 118 141 142 149 134 179 213 182 168 177 2 119 201 150 70 289 6 13 17 11 12 11 9 7 8 7 9 Miscellaneous Snacks Brown rice cakes (2 cakes) Corn nuts (1 oz.) Tortilla chips. light.) Potato chips. no salt (4 cups) (44g) 122 229 1 1 16 8 Pretzels Pretzels. barbecue (1 oz. plain (1 oz. baked w/ less oil (1 oz. no salt (4 cups) (4 cups) Popcorn.) Tortilla chips.) Potato chips.) Potato chips. baked w/ no fat (1 oz.) Tortilla chips. sour cream & onion flavor (1 oz. whole wheat (60g) (10 pretzels) 252 313 229 1029 229 173 389 1615 217 122 4* 13 * 13 * 11 * 12 * Artificially inflated nutrient score due to fortification with vitamins and minerals. low-fat. salted (2 cakes) 70 126 157 77 70 59 156 298 58 30 12 8 8 12 11 * Popcorn Popcorn. chocolate-covered (5 pretzels) Pretzels. cheese flavored (1 oz. fat-free.) (16 chips) Tortilla chips.) Potato chips. oil popped. air popped. . salted (60g) (10 pretzels) Pretzels.) Corn puffs. salted (1 oz.) Potato chips.Nutrient Density Scores Food item Description / portion size Calo ries 119 Sod A NDI ium score Chips Corn chips. unsalted (60g) (10 pretzels) Pretzels. hard. soft (1 pretzel) Pretzels. salted (1 oz.) Popcorn cakes (2 items) Quaker Plain Rice Cakes.
Peas. canned (2 cups) 156 Chicken broth. powder (1 cube) 14 Beef flavor Ramen noodle. all prepared with water) Beans. canned (2 cups) 78 Campbell’s Healthy Request Chicken Broth (2 cups) 34 Chicken-flavor Ramen noodle (43g) 188 Chicken gumbo. Manhattan.120 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Soups & Stews (all condensed soups. canned (2 cups) 166 Vegetable beef. canned (2 cups) 149 Chicken vegetable. condensed. canned (2 cups) 240 740 181 1898 83 11 . condensed. condensed. canned (2 cups) 190 1565 1019 861 1884 1903 1581 1152 1552 771 891 1908 2212 1889 1972 1619 1157 1830 37 15 14 18 40 34 20 22 70 10 41 18 29 10 12 67 50 Vegetables Imagine Creamy Butternut Squash (2 cups) Cream of celery. condensed. canned (2 cups) 146 Beef noodle. & Lentils Black bean. New England. condensed. canned (2 cups) 234 Campbell’s Healthy Request Cream of Chicken (2 cups) 263 Clam chowder. condensed. canned (2 cups) 156 Clam chowder. canned (2 cups) 149 Cream of chicken. Chicken. condensed. condensed (2 cups) 112 Chicken noodle. canned (2 cups) 232 2396 260 50 240 780 220 900 330 1835 36 90 94 97 32 Beef. canned (2 cups) 34 Beef broth of bouillon. & Seafood Beef broth of bouillon. cube (1 cube) 10 Chicken broth. canned (2 cups) Health Valley No Salt Added Organic Black Bean (2 cups) Health Valley Fat-Free Black Bean & Vegetable (2 cups) Health Valley Fat-Free Lentil & Carrot (2 cups) Green pea. dehydrated (43g) 187 Beef mushroom. condensed. condensed. condensed. condensed.
canned (2 cups) Tomato. condensed. canned (2 cups) Vegetarian vegetable. condensed.) Soybean curd cheese (1/2 cup) Soy burgers (1burger) 68 1282 170 22 125 385 15 27 45 Tofu Products Tofu (4 oz. condensed.Nutrient Density Scores Food item Description / portion size Calo ries 121 Sod A NDI ium score Gazpacho. ready to eat (2 cups) Minestrone. canned (2 cups) Mushroom barley. canned. canned (2 cups) Health Valley No Salt Added Organic Tomato (2 cups) Imagine Organic Creamy Tomato (2 cups) Vegetable broth. canned (2 cups) Onion. canned (2 cups) Campbell’s Healthy Request Vegetable (2 cups) Health Valley No Salt Added Organic Vegetable ( 2 cups) Healthy Choice Country Vegetable (2 cups) Health Valley Fat-Free 14 Garden Vegetable (2 cups) Imagine Low Sodium Vegetable Broth (2 cups) Imagine Organic Vegetable Broth (2 cups) Progresso Healthy Classics Vegetable (2 cups) Westbrae Natural Fat-Free Santa Fe Vegetable (2 cups) 93 164 259 146 116 171 160 180 30 145 200 160 200 160 40 60 241 320 1479 1822 1762 1781 2106 1391 70 1040 1880 1644 720 80 960 780 280 920 846 760 67 85 8 29 16 110 96 93 25 68 86 90 89 97 40 40 88 89 Soy Products Soybean Products Fermented soybean paste (miso) (2 Tbsp. condensed.) Tofu hot dog (1 hot dog) Tofu yogurt (1 cup) 69 163 246 9 330 92 86 23 17 . condensed. canned (2 cups) Cream of mushroom. condensed.
Sweeteners.) Molasses.) 105 27 5 Coconut Coconut flakes.122 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Syrups. unsweetened. baked (1 slice) 121 125 7* Sweeteners Brown sugar (1 tsp.) Molasses (1 Tbsp. sweetened (1/4 cup) Coconut milk (8 fluid oz.) Coconut water (8 fluid oz.) White granulated sugar (1 tsp.) 12 1 518 Chocolate Syrup Chocolate syrup (2 Tbsp.) Honey (1 Tbsp. Baking Items Cocoa Cocoa. .) Maple syrup (1/4 cup) 105 209 27 7 5 4 * Artificially inflated nutrient score due to fortification with vitamins and minerals. dry (1 Tbsp. ready to eat (38g) 151 160 70 70 2 3 Pie Crust Pie crust. ready to eat (38g) Vanilla frosting. prepared.) 88 552 46 47 36 252 5 7 38 Frosting Chocolate frosting.) Corn syrup (2 Tbsp. blackstrap (1 Tbsp.) 11 128 64 58 47 15 1 28 1 7 11 0 2 1 1 15 33 0 Syrups Chocolate syrup (2 Tbsp.
raw (1-1/2 cups) Collard greens. boiled (1/2 cup) Carrots. raw (1-1/2 cups) Cauliflower. boiled. red. hot (1 item) Chinese or Napa cabbage. red. boiled (1-1/2 cups) Cauliflower. canned (1 cup) Bean sprouts (1 cup) Beets. raw (1-1/2 cups) Celery (2 stalks) Chicory greens. uncooked (1-1/2 cups) Chili peppers. savoy. raw (1-1/2 cups) Carrots. boiled (1-1/2 cups) Broccoli. reduced-calorie (1/4 cup) 187 98 66 120 1 0 Vegetables Alfalfa sprouts (1 cup) Artichoke. cooked (1-1/2 cups) Chinese or Napa cabbage. boiled (1-1/2 cups) Bok choy (1-1/2 cups) Broccoli. raw (1-1/2 cups) Cabbage.Nutrient Density Scores Food item Description / portion size Calo ries 123 Sod A NDI ium score Pancake syrup (1/4 cup) Pancake syrup. boiled (1-1/2 cups) 10 60 25 59 25 53 112 31 82 45 84 50 32 65 33 28 27 75 43 38 11 62 18 20 18 74 2 130 114 244 27 559 38 234 9 144 11 444 196 97 87 824 96 342 44 376 49 672 18 481 24 420 18 330 28 352 29 374 45 336 126 240 28 295 45 285 64 135 122 591 3 323 18 704 10 600 46 1000 . cooked (1-1/2 cups) Bamboo shoots. drained (1 artichoke) Arugula (5 cups) Asparagus. raw (1-1/2 cups) Cabbage. cooked (1-1/2 cups) Cabbage. boiled (1-1/2 cups) Cabbage. green. boiled (1-1/2 cups) Cabbage. uncooked (1-1/2 cups) Brussels sprouts.
red.124 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Corn. raw (1-1/2 cups) Pepper. mashed. baked (1-1/2 cups) Potatoes. iceberg (5 cups) Lettuce. red (sweet) (1-1/2 cups) Potato. boiled (1-1/2 cups) Okra.) Parsnips (1-1/2 cups) Peppers. boiled (1-1/2 cups) Eggplant. boiled (1/3 cup) Onions. boiled (1-1/2 cups) Kale. cooked (1-1/2 cups) Escarole (3 cups) Garlic clove (1 clove) Green beans. flesh & skin (184g) Potatoes. boiled (1-1/2 cups) Mushrooms. shitake. boiled (1-1/2 cups) Cucumber (1 cucumber) Dandelion greens. raw (1/2 cup) Parsley (1 Tbsp. boiled (1-1/2 cups) Olives. romaine (5 cups) Mushrooms (1-1/2 cups) Mushrooms. sweet. green (or sweet). canned (3 olives) Onions. flesh only. boiled (2 cups) Green peas (1-1/2 cups) Jalapeno peppers (1/8 cup) Kale. green (or sweet). flesh & skin (1 potato) Potatoes. cooked (1-1/2 cups) Peppers. prepared w/milk & butter (1-1/2 cups) 266 45 52 50 25 4 87 202 7 55 50 54 109 38 48 23 66 120 32 53 15 31 34 1 166 57 45 58 132 142 170 306 42 25 6 50 69 329 1 149 33 322 1 58 2 74 7 70 0 164 45 1000 43 905 40 393 36 80 28 110 22 389 4 135 5 119 9 55 34 1000 14 139 115 17 2 50 2 47 2 480 23 37 4 181 7 258 4 420 11 43 11 43 9 31 517 16 . cooked (1-1/2 cups) Mustard greens. white. black. uncooked (1-1/2 cups) Kohlrabi (1-1/2 cups) Leeks (2 cups) Lettuce.
canned (1/2 cup) Radicchio (2 cups) Radish (6 radishes) Rhubarb (1 cup) Sauerkraut. whole. acorn (winter). all varieties. boiled (1-1/2 cups) Spinach.Nutrient Density Scores Food item Description / portion size Calo ries 125 Sod A NDI ium score Pumpkin. canned. boiled (1-1/2 cups) Squash. baked (1-1/2 cups) String beans. no salt (2 Tbsp. butternut (winter). spaghetti (winter) (1-1/2 cups) Squash (winter). canned (1/8 cup) Scallions (1 Tbsp. no salt added (1 cup) Turnip greens. baked (1-1/2 cups) Squash (summer) (2 cups) Squash. uncooked (5 cups) Squash. boiled (1-1/2 cups) Sweet potato (1-1/2 cups) Swiss chard. uncooked (1 item) Tomato. sun-dried (1/2 cup) Tomato. whole. paste. (2 Tbsp.) Tomato. paste.) Snow or sugar peas (1-1/2 cups) Snow or sugar peas. boiled (1-1/2 cups) Tomatillo (2 tomatillos) Tomato. cooked (1 cup) Tomato.) Tomato. canned (1 cup) Tomato. boiled (1-1/2 cups) Turnips (1 turnip) Water chestnuts (1 cup) Watercress (3 cups) Yams (1-1/2 cups) Zucchini (2-1/2 cups) 42 18 4 25 6 2 40 101 62 34 125 122 72 63 113 65 378 52 22 43 27 27 22 70 41 46 43 34 70 11 266 45 6 372 18 359 11 554 5 106 195 98 0 173 4 127 10 113 189 697 118 739 11 60 12 159 4 141 42 52 3 137 6 75 134 83 470 670 1 72 26 190 259 197 32 197 6 164 566 113 307 163 24 163 63 1000 82 337 11 19 42 1000 20 23 28 222 . boiled (1-1/2 cups) Spinach.
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“Vegetable and fruit 127 . Dauchet L. Bazzano LA. Hallfrisch J. Maryland. “Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). vegetable. Hercberg S. “The combination of high fruit and vegetable and low saturated fat intakes is more protective against mortality in aging men than is either alone: the Baltimore Longitudinal Study of Aging. Ogden LG. et al.160(12): 1223-33. Qiao N. Dallongeville J. and cardiovascular disease mortality in a community-dwelling population in Washington County. “Fruit. Tucker KL. Esselstyn CB.” Am J Cardiol 1999.” J Nutr 2006. “Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Followup Study.” Am J Epidemiol 2004. Platz EA. 3. et al. Sauvaget C. He J. 2.136(10):2588-93.” Am J Clin Nutr 2002.76(1):93-9. “Fruit and vegetable consumption and risk of coronary heart disease: a meta-analysis of cohort studies.References 1. Allen N.” J Nutr 2005. Kodama K. Amouyel P.135(3):55661. Genkinger JM. and antioxidant intake and all-cause. Nagano J. Hoffman SC. cancer. et al.84(3):339-41.
et al. Cerhan JR. intake and stroke mortality in the Hiroshima/Nagasaki Life Span Study.” Eur J Clin Nutr 2000. Stefanogiannis N. Rissanen TH. Kelemen LE. Lane MA.54 Suppl 3:S15-20.” J Nutr Health Aging 2002. 5.” Am J Clin Nutr 2003:78(3Suppl):517S-520S. Kushi LH.30(1):26-31.” Int J Epidemiol 2002.” Nutritional Abstracts and Reviews 1957. “Associations of dietary protein with disease and mortality in a prospective study of postmenopausal women. “Vegetable and fruit intake and mortality from chronic disease in New Zealand.161(3):239-49. “The amino acid requirements of adult man. Voutilainen S.34(10):2355-60. “A prospective study of variety of healthy foods and mortality in women. Wolk A. Jacobs DR.” Am J Epidemiol 2005. “Effects of reduced energy intake on the biology of aging: the primate model. “Health benefits of fruits and vegetables are from additive and synergistic combinations of phytochemicals. 6.27:631. “Effects of fruits and vegetables on levels of vitamins E and C in the brain and their association with cognitive performance. Ingram DK.128 Eat Right America • Food Scoring Guide 4. Liu RH.4(4):893-901. Rose W. “The potential contribution of increased vegetable and fruit consumption to health gain in the European Union. Martin A. Virtanen JK. Turley M. Joffe M. Cherubini A. Tobias M.133(1):199-204. Kushi LH. Michels KB. 7. Andres-Lacueva C.31(4):84754. Robertson A. Roth GS. Black A. “Associations of dietary protein with disease and mortality in a prospective study .6(6):392-404. “Low intake of fruits. berries and vegetables is associated with excess mortality in men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. et al.” Stroke 2003.” J Nutr 2003. Jacobs DR. Kelemen LE. et al.” Aust N Z J Public Health 2006. Cerhan JR.” Public Health Nutr 2001.
” Curr Treat Options Cardiovasc Med 2006. Jenkins DJ.” JAMA 2000. Liu S. Popovich DG. “A prospective study of diet quality and mortality in women. nutrition. fruit and nut diet on serum lipids and colonic function.928:226-35. Flood A.31(4):925-43.” Am J Epidemiol 2005. Forman D. “Primary prevention of colorectal cancer: lifestyle. “Effects of a veryhigh-fiber vegetable.166:177-211.” Ann N Y Acad Sci 2001. “Cardiovascular disease: optimal approaches to risk factor modification of diet and lifestyle.” Metabolism 2001:50(4). et al. Schatzkin A. Meydani M. Bazzano LA. “Nutrition interventions in aging and age-associated disease. “Nutritional studies of vegetarians. 11. Hardage M. .283(16):2109-15.48:25.” Recent Results Cancer Res 2005. Mai V. “Diet quality and subsequent cancer incidence and mortality in a prospective cohort of women. Kant AK.References 129 8. of postmenopausal women. Bulwer BE.” Journal of the American Dietetic Association 1966. Giovannucci E. Serdula MK. “Modifiable risk factors for colon cancer. 9.5(6):492-9.34(1):54-60. exercise. Kant AK. Schairer C. Graubard BI.494-503.” Curr Atheroscler Rep 2003. et al.” Int J Epidemiol 2005. “Dietary intake of fruits and vegetables and risk of cardiovascular disease.” Gastroenterol Clin North Am 2002. Martínez ME.8(1):47-57. Kendall CW.161(3):239-49. 10.
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ideal weight. highnutrient recipes that will help ensure that you achieve your optimal weight and reclaim your health. 131 . Please visit us at our website www.EatRightAmerica. and freedom from the grip of chronic and devastating diseases. We are prepared to help you with the tools you need to achieve your health goals. and we look forward to guiding you and being a vital part of your support community on your exciting journey. We hope your interest will be sparked through this guide.com or call (877) ERA-4-USA. we urge you to get the comprehensive two-book set.O Eat Right America A Message from the Publisher ur mission is to make essential nutritional information available to people everywhere. longevity. and that you will begin the exhilarating journey towards optimal health. vitality. For complete information. Eat For Health. The total Eat For Health program provides you with a deep reservoir of knowledge and a wealth of delicious.
Cholesterol Protection for Life.EatRightAmerica.com (877) ERA-4-USA .D. As one of the country's leading experts on nutritional and natural healing.About the Author J oel Fuhrman. and the Discovery Channel’s “Second Opinion with Dr. and a graduate of the University of Pennsylvania School of Medicine.” Dr. Oz. Fuhrman has been featured in hundreds of magazines and on major radio and television shows. and Eat For Health.. effective weight control. including: “Good Morning America.” CNN. “Good Day NY.” TV Food Network. His most recent books include Eat to Live—The Revolutionary Formula for Fast and Sustained Weight Loss. is a board-certified family physician specializing in lifestyle and nutritional medicine in Flemington. Dr. www. Fuhrman’s recommendations are designed for people who desire superior health. M. New Jersey. Disease-Proof Your Child— Feeding Kids Right. and to reverse and prevent disease.
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