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FOOD SCORING GUIDE
D.Other books by Joel Fuhrman. 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 . M.
M. Nutritional Excellence.D. LLC .tm FOOD SCORING GUIDE JOEL FUHRMAN.
M. Book design: Lennon Media. For information. Inc.D. nor any other book. the names of patients have been changed. stop. or change medication without professional medical advice. . except by a reviewer who may quote brief passages in a review. contact: Nutritional Excellence. Some people have a medical history and/or condition that may warrant individualized recommendation and. Do not start. For reasons of privacy.Copyright 2008 by Joel Fuhrman. is intended to take the place of personalized medical care or treatment. in some cases. LLC (877) 372-4872 www. Neither this. without permission in writing from the copyright holder. drugs and even surgery.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.EatRightAmerica. including information storage and retrieval systems. All Rights Reserved No part of this book may be reproduced in any form or by any electronic or mechanical means. except under the supervision of a competent physician. and do not change your diet if you are ill or on medication. Inc. Cover design: Creative Syndicate.
Dedicated to Americans who are taking steps to improve our nation’s health .
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. . . . . . . 4. . . . . . . . . . . . . . . . . . . 127 A Message from the Publisher . . . . . . . . . . . . . . . . . . 85 References. . . . . . 83 Nutrient Density Scores.Contents Foreword . . . 3 Dramatic Results Without Drugs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Your Commitment to Health . 41 You Are What You Eat! . . . . . . . 7. . . America’s Health Crisis and You . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131 About the Author . . . . . . . . . . . . . . . . . 8. . . . . ix Introduction . . . . 3. . . . . . . . . . 79 Dr. . . . . . . . 55 High-Nutrient Recipes . . . . . . . . . 2. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Measuring Nutrient Density . . . . . . . . . . 1 1. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132 vii . . . 6. Fuhrman’s Top 30 Super Foods . . . . . . . . . .
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Foreword M odern America is in the midst of an all-you-can-eat food fest that has us literally bursting at the seams. Clearly. Eating the wrong foods leads us to consume far too many calories. most Americans are significantly undernourished. we eat too much and too often. The most healthful foods—fruits and vegetables—make up only 7% of our national diet. The average American consumes 3600 calories per day. because all of these excess calories come from low-nutrient foods. However. When you factor in the sedentary lifestyle most Americans have adopted (three out ix . 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. but we also eat all the wrong foods. nearly twice as many as we need.
and we need to make them fast. I urge you to adopt the eating principles described in this book. The World Health Organization now ranks the United States as the fattest nation on earth—including children. In spite of our spending more on healthcare than any other nation. and one thing has become crystal clear—nutrition is powerful medicine. we need to make fundamental changes in our eating habits. allergies. asthma. He has spent the past 20 years analyzing over 20. hypertension. you have the perfect recipe for the obesity and chronic illness epidemics that are sweeping the nation. the current generation of children will not live as long as their parents. Dr. Fortunately. Fuhrman is one of the world’s authorities on the effects of optimal nutrition on health.000 scientific studies and devising dietary . America’s children are developing “adult” chronic illnesses such as heart disease. type 2 diabetes. I have studied epidemiology for more than 30 years. and even some cancers at much earlier ages. But to restore health to America. you can make the vitally necessary changes today. you don’t need to wait until everybody else changes. We don’t have to be a sickly nation with illnesses and medical costs spiraling out of control. The CDC now estimates that one-half of all children will be overweight by 2010.x Eat Right America • Food Scoring Guide of ten American adults did not exercise even once last year). and that for the first time in our nation’s history.
ANDI is presented in this book to help you understand the differences between high-nutrient foods and those lacking in important nutrients. They also kept the weight off through the two-year follow-up. Fuhrman’s high-nutrient diet. diseases such as heart disease. Dr. and obesity simply disappear as a result of patients adopting the dietary principles described in this book. of Cornell University found that the people who followed his dietary recommendations lost more weight than in any other study in medical history.Foreword xi programs that take advantage of his findings. diabetes. To take advantage of Dr. Ph. a study on Dr.. In most cases. T. 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. I have witnessed firsthand the results of his remarkable efforts. But how do you know which ones are which? One of the most powerful and revealing elements of Dr.. This food rating system also shows you caloric den- . you need to increase your intake of high-nutrient foods and decrease your intake of low-nutrient foods. of the University of Southern California and Dr. Fuhrman’s approach. high blood pressure. done in association with Barbara Sarter.D. In fact. Ph. Colin Campbell. Fuhrman has put his scientific knowledge into action in the kitchen.D. Fuhrman’s work is his food rating system—Aggregate Nutrient Density Index (ANDI).
Eat For Health). If you are tired of taking cholesterol-lowering medications. or other prescriptions that do nothing but treat symptoms without addressing the underlying cause of your ailment. The information in this book may save your life. Fuhrman takes the best of the world’s nutritional research. Now you can control your weight and health destiny like never before.. blood pressure medications.D. this book offers tremendous benefits for you and your children. and shows you how to put it to work in your everyday life. M.. In this book (and more extensively in his comprehensive two-book set. A.xii Eat Right America • Food Scoring Guide sity. Not only will you and your family benefit greatly through enhanced health and longevity. If you have tried to lose weight but failed using traditional or fad diets. this book is for you. William Menzin. which helps you avoid high-calorie.Sc. M.H. Clinical Psychiatry. Dr. makes it understandable. Nutritional Epidemiology. low-nutrient foods. this book is for you. M. your medical bills will go down as well. Follow Dr. and you will lose weight and keep it off. and International Health Harvard Medical School (1974-2006) . Fuhrman’s advice.P. You will be amazed at what optimal nutrition can do for you. It will change the way you think about foods. If you are raising a family.
unnecessarily. You have an unprecedented opportunity in human history to live healthier and longer than ever before. But lots of people die from these conditions every day. Nutritional science has made dramatic advances in recent years.. But living healthier and longer comes at a price. 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 . or develop cancer. 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.. Using the information gleaned from scientific studies. The overwhelming accumulation of scientific knowledge points to a dramatic conclusion—the majority of diseases plaguing Americans are preventable.Introduction N o one wants to have a heart attack.
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. Still. Everything in this book is carefully referenced to recent scientific studies. Although the research is readily available for all to see. . the facts and guidelines contained herein will astound most physicians. most physicians still have no idea that food can be your most powerful artillery in the fight against the major illnesses that plague Americans. the expenditure is infinitely affordable—little more than the effort needed to establish new.
Most people in America are overweight. The ever increasing waistline of America is not merely a cosmetic issue. the average weight of an 3 Chapter One A . Last year alone. are overweight or obese. Over the past thirty years. We literally are eating ourselves to death. At present. This march toward national obesity is taking a dramatic toll on our health and the economy. 400.America’s Health Crisis and You mericans are digging their graves with their knives and forks. two-thirds (67%) of American adults.000 Americans died from obesity and the weight-related chronic illnesses that develop as a result of being overweight. and nearly one-third (31%) of our children. The poor diet that Americans eat also has resulted in an epidemic of heart attacks and cancer never before seen in human history. and is causing medical and financial tragedies for more and more families. and about half of us are taking drugs for chronic illnesses.
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. the U. including heart disease and cancer.4 Eat Right America • Food Scoring Guide American male has increased 27 pounds (from 164 pounds to 191 pounds). Food.virtually everywhere—that America is fast becoming . the movies.. Childhood obesity has tripled over the past twenty years. the gas station. 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. the office. food everywhere Food is available and eaten in so many places—the car. Because of America’s eating habits.S. the TV room.. the ball game.
And we are almost always selecting the wrong foods. Composition of the American Diet 7% Fruits & Vegetables 51% Refined & Processed Foods 42% Dairy & Animal Products American diet designed for disease The U. and only 7% of the calories we consume come from healthful fruits and vegetables. Americans have access to a greater abundance of affordable high-nutrient. 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 . Sweets. desserts. and dairy products.America’s Health Crisis and You 5 an all-you-can-eat buffet. low-calorie fruits and vegetables than any other people on the face of the earth. high-calorie processed foods. animal foods. But a shocking 93% of the typical American diet consists of low-nutrient.S. and soft drinks now comprise 25% of all calories consumed in America.
it affects almost all Americans as cardiovascularrelated deaths have climbed to over 50%. Today. 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. More than 1. The tragedy of this is enormous. • 58% of deaths are related to cardiovascular disease. strokes. shapes.6 Eat Right America • Food Scoring Guide economy than terrorism or bird flu. Heart disease is caused by inadequate nutrition. and when you . and cancer that are plaguing the country. Impact of heart disease on America • 40% of all Americans die of heart attacks. heart disease only affected 5% of the population. Broken hearts We are losing the war against heart disease. They are causing the record-high rates of heart disease. diabetes. People of all weights. One hundred years ago. and sizes are dying needlessly from nutritional ignorance.3 million Americans will suffer a heart attack this year. • 10% die of strokes. Modern medical techniques and drugs cannot win this war because the true cause of disease is overlooked. Heart disease (cardiovascular disease) kills more people than the next four leading causes of death combined.
The disability. it is even more of a tragedy. suffering. The average age has gone up. .America’s Health Crisis and You 7 consider that nobody really has to die from a heart. and years of life lost are almost totally the result of dietary ignorance. It is not impossible or even difficult to protect yourself. Infant and childhood mortality has fallen dramatically. This is not entirely true. Nothing else can protect you.or circulatory system-related death. but people who reach adulthood are not living longer than at other times in human history. you simply must eat properly. 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.
the diseases that afflict today’s Americans are not the result of luck or genetics. those living in rural China have less than a 2% heart disease risk. their children develop the same rates of heart disease as other Americans.8 Eat Right America • Food Scoring Guide Unlike in previous times. Diet and disease Diets of all description flood the market. Obviously. the reality is that nutrition. However. The number of overweight and obese individuals is at an all-time high and still climbing. but when these same individuals move to America. it is very rare today that a woman dies during or soon after childbirth. For example. They are a recent phenomenon in human history and directly parallel unhealthful . The typical adult living today has almost no chance of reaching their genetic potential. but fewer than 3 people out of 100 are successful at losing weight and keeping it off permanently. and heart disease have negated these advances in public health. adults do not have a longer healthy-life-expectancy than centuries ago because increases in the incidence of cancer. Modern plumbing and refrigeration methods have greatly lowered the rates of infectious diseases. and environment overwhelmingly overshadow genetic considerations. exercise. Although many people accept the notion that disease is the result of genetics or luck. stroke.
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
forget about macronutrient percentages. Without micronutrients. to rid itself of waste. and to repair damage. The three main micronutrients are vitamins.12 Eat Right America • Food Scoring Guide experience excess weight gain. (Some researchers consider fiber and water to be micronutrients.) Micronutrients are extremely important for your health. and trace amounts . minerals. and we would live longer if we ate more. and phytochemicals. and the importance of the adequate intake of them for overall health cannot be overstated. There are 13 vitamins and 25 minerals known to be important for human health. various chronic diseases. and premature death. too. The human body requires large amounts of some of them. and focus on providing yourself with the highest quality diet. Nutritional excellence is achieved by eating foods that have the highest levels of micronutrients. To lose weight and improve health. you quickly would get sick and die soon afterwards. Micronutrients are needed for your body to manufacture the materials it needs for normal function. Their impact on overall health is broad and vast. Americans eat too few micronutrients. the effects of deficiencies are devastating. Micronutrients Micronutrients are essential nutritional substances that do not contain calories.
and beta-carotene. natural foods is wonderful. For example. the fruits and vegetables that primates eat in the wild are loaded with micronutrients. Differences on that order also were found for intakes of other micronutrients.America’s Health Crisis and You 13 of others. But we no longer get our foods in natural form from the wild. such as fiber. The monkey’s diet is amazingly rich in nutrients. for instance. that the average 15-pound wild monkey takes in 600 milligrams per day of vitamin C. Most of the food we eat is concocted in factories. giving these primates a diet far richer in many essential vitamins and minerals than the diets consumed by any humans in the modern world. 10 times more than the 60-milligram recommended daily allowance (RDA) for the average 150-pound human. magnesium. The foods . Berkeley. by anthropologist Katharine Milton found. These processed foods do not contain the level and diversity of the vitamins and minerals we get in natural foods. Natural foods have been shown to contain the right types of them in the right proportions for human survival and good health. potassium. Unnatural foods Knowing that the right micronutrients in the right proportions are easily available to us in whole. A study of monkey diets carried out at the University of California.
similar to meat. Despite consuming almost twice as many calories (macronutrients) as we need.14 Eat Right America • Food Scoring Guide that primates in the wild eat include green leaves of many kinds and fruits such as figs. plums. The study also reported that the dark green vegetables the monkeys eat contain the complete array of essential amino acids. most people don’t even take in the very low levels recommended in the RDAs.” The modern diet. is too low in minerals and not even close to what we should be consuming for optimal health. The RDAs set by the government were determined by investigating the foods modern humans eat. fewer than 18% of adults and 2% of children consume the minimum daily requirement of micronutrients recommended. humans have suffered from all sorts of diet-related diseases. The researchers in the monkey study concluded that “throughout history. If we paid more attention to what our wild. and they should not be considered representative of the amount of nutrients that would be found in an ideal diet. especially the one most Americans eat. and grapes. . berries. perhaps we could learn new things about our own dietary needs that would help reduce health problems throughout the world. Unfortunately. primate relatives are eating today.
For example. which are very low in micronutrients and contain no phytochemicals. and if you already are sick. deaths due to diabetes have in- . and cookies. soda. it can help you recover. phytochemicals are present in foods that also are naturally high in vitamins and minerals (i. it should be clear why these and other diseases have become so prevalent. there is an even more serious one—deficiencies of phytochemicals. We eat plenty of meat.000 important phytochemicals. There are over 1. cheese. and fruit are naturally high in micronutrients. Vegetables. you need lots of phytochemicals in your diet.America’s Health Crisis and You 15 Phytochemicals As serious as deficiencies in vitamins and minerals have become. and they are necessary for your cells to remove waste and to maintain normal immune function. pasta. cancer. Phytochemicals are the most recently found class of micronutrients. chicken. For optimal health. natural plant foods). Fortunately.e. and dementia. Poor nutrition and disease Poor nutrition is the primary cause of common diseases. Since micronutrients are critical for the prevention of diseases such as heart disease. Consuming abundant amounts of micronutrients will help protect you against disease. white bread. beans. oils.. but Americans don’t eat much of them.
These discoveries led to the creation of the vitamin industry. The cancer rate in America rose every year for seventy-five years straight (1930-2005). arthritis. bowel problems. body aches. which today supplies both synthetic vitamins and natural vitamins isolated from their original sources to food manufacturers and many other outlets. headaches.16 Eat Right America • Food Scoring Guide creased 45% since 1987. and emotional disorders. kidney diseases. Unfortunately. About seventy-five years ago. . scientists discovered vitamins and minerals and noted that diseases occurred when vitamin deficiencies occurred. Diabetes is fueled by excess body fat and low nutrient levels in the body’s tissues. 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. fatigue. They discovered that colorful plant foods in their natural state were also rich in thousands of compounds with important health properties for humans—phytochemicals. researchers found the missing link. About twenty years ago. 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. It also was noted that low vitamin intake could lead to cancer. allergies. The micronutrient deficiencies also leave the body prone to infections.
As you can see. eating large amounts of micronutrient-deficient animal foods and . With this newfound knowledge.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. 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. we have seen the power of nutritional excellence to prevent and even reverse disease. 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.
High saturated fat intake increases the risk of certain cancers and promotes high cholesterol. a man-made fat that is linked to cancer and heart disease. U. To add insult to injury. Neither animal products nor processed foods contain antioxidants.Per Capita Cheese Consumption 1915-2000 30 25 20 15 10 5 0 1915 1935 1955 1975 1995 2000 (in pounds) . leading to heart disease. are exceptionally high in saturated fat. or those thousands of phytochemicals that are essential for cellular normalcy. many of the processed foods we eat are high in trans fat. such as cheese and red meat. That is why the standard American diet (SAD) results in the diseases Americans get. carotenoids.18 Eat Right America • Food Scoring Guide processed foods leaves you very susceptible to disease. bioflavonoids. Many of the animal products consumed. folate. vitamin C.S.
lean (6 oz.) Turkey.3% fat (1 cup) Plain yogurt Two eggs Chicken breast (6 oz. no skin. large double patty T-bone steak (6 oz.6 negligible negligible negligible . part skim (4 oz. semisweet (4 oz.) Milk. white.) Cheeseburger. no skin (6 oz. part skim (1 cup) Beef. whole.) American processed cheese (4 oz.) Butter (2 Tbsp. 3. ground.) Mozzarella. (6 oz.) Ricotta cheese (1 cup) Swiss cheese (4 oz.) Salmon (6 oz.) Chocolate candy.) Milk.) Ricotta cheese.) Fruits Vegetables Beans/legumes 24 24 20 20 20 18 18 14. vanilla (1 cup) Chicken fillet sandwich Chicken thigh.America’s Health Crisis and You 19 Saturated Fat Content of Various Foods Food Fat content in grams Cheddar cheese (4 oz. 2% fat (1 cup) Tuna (6 oz.) Flounder or sole (6 oz. shoulder (6 oz.) Pork.) Ice cream.6 2 0.5 14 12 12 11 10 9 5 5 5 4 3 3 3 2.
Processed foods are made mostly of sugar. these fats become more dangerous when accompanied by lots of processed foods. our country is suffering from extremely high instances of chronic illnesses. 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. which contain almost no micronutrients. Even worse. This disease process of decreased blood flow and the resulting . white flour. The disease-building process is not the by-product of aging. 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. and oil. and salt and an inadequate intake of unrefined. Americans are eating too much saturated fat and trans fat. highnutrient plant foods lead to a potent disease-promoting synergy that is the primary cause of most life-shortening diseases in America. Because of the poor food choices being made by most Americans. Micronutrient deficiencies caused by excess intake of saturated fat. animal protein. rather it is the by-product of a diet that is poorly designed for human primates.20 Eat Right America • Food Scoring Guide A needless tragedy Clearly. The micronutrient deficiencies gradually lead to more and more damage as time goes on.
S. one that can be remedied by removing the original cause—poor 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). 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.America’s Health Crisis and You 21 Annual Soft Drink Consumption in the U. for example. heart attacks and angina (diseased blood vessels in the heart). diminished nutrient delivery should be understood as a single disease process. Thus. (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. impotence (diseased blood vessels leading to and in the penis). Unfortunately.
disease prevention. in many cases. healthy you. when in fact they are merely different manifestations of the same disease. commit yourself to a new. Most diseases are effectively treated through nutritional means and.2 The “secret” is to eat large quantities of high-nutrient foods. slim waistline. In fact. to live longer than ever before. to disease-proof our bodies. fatbinding pills.22 Eat Right America • Food Scoring Guide legs) are treated as individual diseases. and to add many quality years to our lives. and the damaged blood vessels can become unclogged. . Nutritional excellence is the secret to optimal health. and those cancer-causing high-protein diets. and maintaining a healthy. such as magic drinks. is doomed to failure. are completely reversed through aggressive nutritional intervention. it is the only way to lose weight healthfully and permanently. Instead of looking for magic. Everything else. herbal picker-uppers. Scientific studies have demonstrated that the damage to diseased blood vessels can be gradually reversed. energy boosters. Unprecedented opportunity Advances in nutritional and health sciences have given us an unprecedented opportunity to be healthier.
For example. then nutritional excellence is the most effective approach. I have studied the results of nutritional intervention on thousands of my own patients. one day recently I saw four patients who dropped their LDL cholesterol below 100 mg/dl. Peggy suffered from chronic ane23 . high blood pressure.Dramatic Results Without Drugs Chapter Two I f you desire to throw away your medications and recover from chronic illnesses such as heart disease. 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. and the results have been dramatic. Just as an example. Remember. this was just one day in my practice! Not only did each of these patients previously have dangerously high cholesterols. but each also had reported numerous additional health problems. 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. They all returned to my office between 6 and 8 weeks after their first visit.5 . These four patients needed help. and they realized that prescription drugs were risky and not the answer. and this is what we found. 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 43.24 Eat Right America • Food Scoring Guide mia.
Peggy’s anemia went away. and his allergies started to improve. you will likely find your digestion improves. constipation. He stopped his antacids and acid-blocking medication. diabetes. strokes. There have been cases where a patient has had to overcome some discomforting dietary hurdles after switching . For example. and cancer—will decrease.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. Keith never had heartburn again. When you adopt a program of nutritional excellence to reverse or prevent heart disease. hemorrhoids. Maria recovered from her severe illness from the statin drug. you experience a tremendously beneficial side effect—you will prevent and reverse almost all other diseases simultaneously. but many of their other problems also began to clear. and headaches will disappear. and your risk of other serious diseases—especially dementia. age more slowly. too. You’ll gain more energy. They all became enthusiastic about life again. Eugene was no longer fatigued. and your heartburn.
However. Fuhrman. and it motivates them to take steps to enjoy healthier and more fulfilling lives. I have been following your program since November 2002 with spectacular results. Dear Dr. and Maria are not limited only to patients who live near enough to come see me in my office.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. Also. and I am one happy 68-year-old. I told him that I had recently bought your tape and book. Great results like those achieved by Peggy. All of the patients who make the switch enjoy eating this new way. I saw my cardiologist yester- . he placed me on Accupril. Keith. But those symptoms are temporary. Eat to Live. My cardiologist visit last October resulted in his increasing my Lipitor from 10mg/day to 20mg/day. They learn to enjoy the new tastes and aromas and their newfound energy. 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 that I was going to make a major diet change and follow your recommendations instead. I have generally enjoyed relatively good health over the years. Eugene. and I have been able to stop all medications. This letter from Joe in Connecticut is typical. My name is Joe Lavaler.
etc. beans. My cardiologist. spinach. Sincerely yours. 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. He copied your web address and said he was planning on reading your book. mustard greens. Dr.Dramatic Results Without Drugs 27 day. I want to thank you for my greatly improved health. I brought a copy of your book with me. said I made a remarkable turnaround and should be proud of myself. Connecticut. It worked where all other diets failed. My wife and I cook most days in a Crock-Pot. He said that he had heard of your program. 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). Joseph Lavaler . Kunkes. of Fairfield. and feel better than I have in a long time. We make a lot of soups with collard greens. I tell everyone who will listen that there is no “free lunch” and that you have to stay focused and committed. I currently weigh 211 lbs.
The potential reduction in disease rates shows no threshold effect in the scientific studies. osteoarthritis. and eliminating them when possible. and a long. disease reversal. Adopting a better diet could dramatically increase your health. In addition to reducing the occurrence of cancer and heart disease. it helps control overeating. When you eat foods that are naturally rich in micronutrients. productivity.28 Eat Right America • Food Scoring Guide Removing causes. and the lower caloric intake enables your body to more effectively undertake its selfhealing tasks. Countless studies have shown that the combination of high-nutrient intake and lower caloric intake promotes disease-resistance and longevity. disease rates fall in a dose-dependent manner—the more the diet is comprised of these foods.3 The recommendations presented in this book will help . That means that as high-nutrient vegetables and high-nutrient fruits increase as a major portion of caloric intake. kidney stones. always results in a more favorable outcome than simply covering up symptoms with medications. not symptoms Uncovering the causes of a health problem. diabetes. healthy life. the better your health will be. and depression. and life span. Increasing your consumption of high-nutrient fruits and vegetables is the key to disease resistance. dementia. back pain. highmicronutrient diets reduce the occurrence of cataracts. gout.
you must Eat To Live. 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. It is not based on narrow or obscure scientific principles. 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. In a nutshell. unprecedented in human history. There are distinct advantages to choosing healthful. The science and logic behind Eat to Live and my twobook set. free of the chronic diseases that plague so many Americans. H = N/C . you are what you eat.Dramatic Results Without Drugs 29 you if you are looking to stay well and maintain your youthful vigor. to achieve superior health with a comprehensive program based on the nutrient density of foods. rather it is based on the preponderance of evidence from thousands of scientific studies. is easy to understand. The result is an opportunity. But to live longer and more healthfully. Eat For Health. Dr.
Health benefits only occur when the weight loss is maintained forever. There is no health benefit to losing weight and then putting it back on again soon afterwards. Another way of saying that is your health is dependent on the nutrient-to-calorie ratio of your diet. If you want those advantages. Permanently maintaining healthy weight Temporary weight-loss techniques (what we all call “dieting”) serve no purpose. That means that the only dietary change that . nutrient-poor ones. 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. The Health Equation: H = N/C illustrates the concept that to be in excellent health. Using it helps you make food choices that can help you to maintain youthful vigor and mental capacity as you age.30 Eat Right America • Food Scoring Guide nutrient-rich foods over unhealthful. and you must not overeat on calories. 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. 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. I urge you to become familiar with my simple Health Equation: H = N/C.
* Diabetes Care 2007. By the time BMI reaches 35. .30(6):1562-66.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%. Diabetes is a good example of how the incidence of serious disease goes up as your weight increases. Similar increases occur with other chronic diseases. Weight and Diabetes * Incidence Body Mass Index (BMI) As you can see on the chart. the ratio between weight and height. cancer. as BMI index rises above 25. Researchers base their definition of obesity on body mass index (BMI). diabetes risk is 15%. the incidence of diabetes increases rapidly. and diabetes. At a BMI of 25. At a BMI of 30. including heart disease. risk increases to 50%.
Fortunately. Because of poor diet and health habits.32 Eat Right America • Food Scoring Guide can work is one that you stick with permanently. and it will never go out of style. many people experience uncomfortable symptoms a few hours after eating. and neurotransmitters. you are not on a diet. making it easier to reach your ideal weight. It is controlled by a system of messengers—hormones. and eating more nutrients leads to permanent improvements in your health. How nutrients control your appetite Hunger is a complicated thing. nerves. This leads them to eat too often—and too much—as a way of preventing the discomfort. you can be driven to eat more calories than you need for optimal health. The symptoms are similar . High-nutrient eating is the way of the future. When your body’s micronutrient needs are not met. This knowledge can guide you for the rest of your life. Eating more high-nutrient food is the only way to lose weight permanently. It is not a fad. Knowing these important facts and putting them into practice is your key to health and longevity. eating more high-nutrient foods helps control food cravings and overeating behaviors. It can be your fountain of youth. but you can enjoy it now. you merely have changed your eating habits. If the change you make to your diet is permanent.
When you stop drinking coffee or discontinue other harmful habits. However. Symptoms of toxic hunger • • • • • • Shakes Headaches Lightheadedness Stomach fluttering Abdominal cramping Mental confusion Be forewarned. Since eating again (akin to taking another “fix”) makes the discomfort go away. You quickly will become comfortable eating less. I call these symptoms “toxic hunger.” Toxic hunger goes away when you establish the habit of eating a high-nutrient diet. people with food addictions feel poorly after digestion because their bodies are experiencing withdrawal symptoms.” Like drug addicts. Eating healthfully may make the symptoms of toxic hunger feel worse temporarily. in a short time these long-standing symptoms will disappear. and you will not be driven to overeat anymore. . you may experience withdrawal or detox symptoms for a week or so. these detoxification symptoms are mistaken for hunger. and you will no longer desire the extra calories you used to crave to palliate unpleasant symptoms.Dramatic Results Without Drugs 33 to those drug addicts feel when they are too long without their “fix.
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. You will become more in touch with your body’s natural instinctive signals. These natural. carbohydrates. and other sensations that drive people to overeat.34 Eat Right America • Food Scoring Guide After a period of time eating a diet much higher in micronutrients. phytochemicals. It can direct you to the appropriate amount of calories—not too many and not too few. and how much to eat. H = N/C is not only the secret formula for health. and you will know when. fat. you eventually will experience what I call true hunger. which is felt mostly in the throat. it also is the best formula for weight loss. One of the huge benefits of high-nutrient eating is that you lose the food cravings. minerals. Eat fewer macronutrients: protein. fiber. See page 83 to learn about Dr. Fuhrman’s Top 30 Super Foods with the highest nutrient density. hypoglycemic symptoms. what. You will know when food is really needed. Eat more micronutrients: vitamins. true hunger signals will help direct you to your ideal body weight. . You will be able to step off the dieting merry-go-round.
we blame it on aging. Let me illustrate my point with one of my patients. There is only one best way to eat for better health and a thinner you. invisible damage We continually are being told that heart disease. But these diseases are not the consequence of aging. are beyond our control. John Pawlokoski. Children. high cholesterol. We don’t see the harm as we hurt our bodies in tiny increments. Then. by eating a low-nutrient diet. But after enough time goes by. day after day. We also are told that they are primarily the result of genetics and. high blood pressure. Eating for nutritional excellence is the only sensible way to diet. Over 90% percent of elderly Americans require medications for high blood pressure or other heart conditions. teenagers. and even dementia are the inevitable consequences of aging. Silent. you will find yourself effortlessly losing weight without dieting. . So it is not surprising that most people assume that we have to expect these things as they are. The statistics seemingly bear this out.Dramatic Results Without Drugs 35 nutrient chart and take in high levels of phytochemicals. they are the consequence of consuming a low-nutrient diet over time. therefore. When John first came to me as a patient in 1994. and young adults “seem” to get away with years of poor nutrition. the damage is easily seen. and that is to eat a diet rich in micronutrients.
and he was given medications. John in 1994 at age 69 Weight Blood pressure Cholesterol LDL cholesterol Glucose Medications 180 160/90 240 156 98 2 blood pressure medications. Within two months he had lost 14 pounds. and he had no further angina (chest pain) symptoms. 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. his total cholesterol dropped to 168. nitroglycerin Following his evaluation with me. John decided to follow my nutritional advice 100%. The cardiologist agreed . He did not need to use nitroglycerin any longer and was able to be active and exercise without symptoms.36 Eat Right America • Food Scoring Guide he was age 69. Angioplasty was recommended. including calcium channel blockers and nitroglycerin. He reported that he first experienced pain in his chest and arms while exerting himself working in his backyard. to relieve his symptoms. He soon began to get uncomfortable with minimal activity. He saw his cardiologist again.
His own body provided the “cure” when it was supplied with the right raw materials to work with. no matter what your age! . They get healthier the longer they stay on the healthful diet. He ate himself to wellness. too. and his cholesterol dropped further and further. high cholesterol. there was no need to go forward with the angioplasty. As John got older. he got healthier. His blood pressure became lower and lower with each passing month on the high-nutrient diet. and their diseases slowly melt away with time. John’s disease parameters got lower and lower with time. High blood pressure. until he reached his ideal weight and his ideal blood pressure and cholesterol. You can get well. He was able to discontinue all drugs.Dramatic Results Without Drugs 37 that since John was using an effective dietary approach that was working so well. John never had a heart or health problem again. 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.
senility. At this point. By now. you should be beginning to understand why those diets failed and why they became too difficult to stick with. The real fountain of youth Most Americans have given up hope of ever achieving their optimal weight and health. They think they can’t lose weight. They have failed with diets in the past. You can protect yourself not just from heart disease. You can get healthier and healthier every day. here are a few more things you may not have considered. I enjoy unhealthful food too much. and you begin to relish the new foods once you get used to eat- . and I would rather die young than not enjoy my food. such as diabetes. I know eating vegetables and fruits is healthy. you can control your health destiny. strokes. but also from many other diseases. Like John. and dementia.38 Eat Right America • Food Scoring Guide Your body is a miraculous self-healing machine when your nutritional needs are met. and they don’t think they can change. If you are one of them. you have a choice to make. So they just throw in the towel. 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. The first is that your taste adjusts. but I don’t want to eat like that. cancer.
Eat For Health. .EatRightAmerica. you soon will enjoy eating more—not less—than you do now. but have no fear—great tasting healthful recipes abound. Visit www. one volume of which is devoted entirely to recipes. let’s take a look at high-nutrient eating in action. I guarantee you that if you learn more and follow this program faithfully. Learn the foods that are richest in micronutrients. 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.com for information on how to purchase my comprehensive two-book set. 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). Now you can enjoy great tasting food and add 20 or more healthful years to your life.Dramatic Results Without Drugs 39 ing them. Now that you know you can control your health destiny through high-nutrient eating.
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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. 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. 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. Phytochemicals are necessary to enable your body’s defenses against cancer and cardiovascular disease. High-nutrient eating has the opposite effect. When you ingest a broader assortment and amount of these phytochemicals. your body functions better and resists the effects of “aging. Our modern American.” Nutritional excellence also helps minimize any genetic weaknesses you may have.
logic. visit: www.42 Eat Right America • Food Scoring Guide causes of death in the modern world. the foods * Patent Pending . The rankings in this book can supplement the high-nutrient hierarchy explained in my book. Fuhrman’s Aggregate Nutrient Density Index* (ANDI). which is described on page 85. Eat For Health. To be able to eat more of the foods that are high in nutrients and fewer of the foods that are low in nutrients. you will be able to make better choices as you shop and eat.EatRightAmerica. In addition. The nutrient density rankings of foods in this book are derived from Dr.com). they will give you many valuable tips and strategies designed to make eating right pleasurable and delicious. I encourage you to use these additional resources to further understand the science. and also to get a deeper understanding of the benefits of eating a diet that is higher in nutrient density. and in my comprehensive two-book set. Once you know the nutrient scores of foods. you will see dramatic health benefits. Because phytochemicals are largely unnamed and unmeasured. Fortunately. (For more information. these rankings underestimate the healthful properties of colorful natural plant foods compared to processed foods and animal products. Eat to Live. you must learn which foods are which. As you eat more high-nutrient foods and minimize your consumption of low-nutrient foods. and application of my approach.
Measuring Nutrient Density 43 that contain the highest amounts of known nutrients also are the same foods that contain the most unknown nutrients. For example. These are not recommended foods and are included simply to help people make choices as they make the transition to nutritional excellence. When eating foods from lower-nutrient categories. Try to avoid foods with more salt than calories. Foods that contain more sodium (in milligrams) than the number . all natural foods contain less than half a mg of sodium per calorie. and restaurant foods in your diet that excess sodium becomes an issue (because of the risk of high blood pressure and strokes). trans fat. they are still reasonable measurements of nutrient content. you need not give these unhealthful food factors much thought once you start choosing foods that have the highest nutrient density. cholesterol. including some high in saturated fat. processed foods. cholesterol. Smart choices In chapter 8. or added salt. It is only when you include prepared foods. Since the foods with the higher nutrient scores are low in calories and do not contain saturated fat. there are nutrient scores for a wide range of commonly eaten foods. the sodium levels need to be considered. So even though these rankings may result in lower ratings for the highest-nutrient foods. trans fat. and added salt.
Sample scores Below is a sample list of nutrient scores for some familiar foods. the food becomes more dangerous to include in your diet. the better the food.44 Eat Right America • Food Scoring Guide of calories cannot be considered healthful. Ideally. The higher the number. As the sodium number gets higher and higher. 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 . as well as a comprehensive list of nutrient scores for foods commonly eaten in America. the better the food. Sample Nutrient/Calorie Density Scores Dr. your total daily intake of sodium should be under 1000 mg. There are additional comparisons that appear later in this book.
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 .
“Dieting” is not needed to maintain a healthful weight. if you only ate foods with the very highest nutrient density score. and you should eat some of your diet from lower-nutrient categories. some categories of foods are lower in . the thinner you get. and so satiated from the micronutrient fulfillment. As you will see. that it could keep her from meeting her caloric (macronutrient) needs. your diet could be too low in calories or too low in fat. she would become too full from all of the food volume and fiber. The percentage of fat intake can vary from 15-40% on a healthful diet. gives you a hint at the secret to permanent weight control. depending on the percentage of higher-fat fare such as avocados and raw nuts and seeds eaten as a percentage of total calories. You only need to eat more high-nutrient food and less low-nutrient food.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. Eating more of these highercalorie. She could become too thin. The most healthful way to lose weight is to increase the overall nutrient density of your diet. This. or growing child. The more high-nutrient foods you eat. For example. higher-fat foods is necessary for an active. athlete. of course. thin person. If an avid (or professional) athlete ate only the very highest-nutrient foods.
It is an old myth that a diet needs to contain lots of animal products to provide enough protein and be nutritionally sound. Another common misconception is the notion that you need to maintain a fixed. blood type. exact ratio (percentage) of fat. some recommend very low-fat diets. 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. When selecting foods from those categories. and short on animal products. carbohydrate. or the spelling of your mother’s maiden name. and protein. Misconceptions about protein The most common question people are asked when they switch to a nutrient-rich diet is. eye color. But it isn’t. others recommend much higher levels of fat. Some recommend high-protein. it might seem like a reasonable question. But regulating the macronutrient content of a diet is not the critical factor you . others lowprotein. pick from the higher-nutrient foods in each category. “Where do you get your protein?” In a diet that is chock-full of vegetables and fruits.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.
Therefore. Is protein bad for us? No. Micromanaging the percent of fat.4 Most Americans simply don’t need to increase eating any macronutrients. If you are overweight. Don’t worry about not consuming enough of any of these. protein. The fact is. These are the source of all calories. unless your diet is significantly deficient in overall calories. protein. you have consumed more calories than you have utilized. or carbohydrate isn’t going to change the amount of calories very much. too. less fat. protein deficiency is not a concern for anyone in the developed world. Hundreds of studies show that as protein consumption goes up. Increasing . and less carbohydrate. and here’s why.48 Eat Right America • Food Scoring Guide should be concerned with. 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. There is protein in all foods. or carbohydrates. You need to consume fewer calories. it is very rare to find an American who is deficient in fat. If it is. so does the incidence of chronic diseases. not just in animal products. It is almost impossible to consume too little protein. no matter what you eat. especially vegetables. Unless you are anorexic. incidence of chronic diseases goes up when you increase the consumption of carbohydrates and fat. you’ll be deficient in other nutrients as well. almost all overweight individuals need to consume less of all the macronutrients—less protein.
from the fewest calories. in both amount and diversity. diabetes. Key to superior health and your ideal weight When you eat to maximize micronutrients in relation to calories. and high cholesterol melt away.5 The problem is that people in modern societies like the United States eat diets that are deficient in micronutrients. and it is hurting us. chronic illnesses such as high blood pressure. Americans already get too much protein. like a starving person in a troubled area of the world.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. not macronutrients. But it is bad if you are already getting too much. But in the here and now. and you maintain your youthful vigor into old age. Heart disease and cancer would fade away and become exceedingly rare if people adopted a lifestyle of nutritional excellence. what is exciting to so many people is that when your diet is high enough in micronutrients. excess weight drops off at a rela- . Simply put. the goal of a high-level diet is to get the most micronutrients. the excess is harmful. If any of these nutrients exceed our basic requirements. The focus of this book is to promote the consumption of high-micronutrient food. your body functions will normalize.
The myth that plant proteins are “incomplete” and need to be “complemented” for adequate protein is still alive. By favoring a dairyand meat-heavy diet. Amino acids are the building blocks that make proteins. In fact. . it becomes too difficult to overeat when you eat your fill of high-micronutrient food. it is easy to accept it as true. You simply don’t crave to overeat anymore. This miscalculation has cost us dearly. 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. It’s like you had your stomach stapled. 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. vegetables. For too long. we have brought forth an epidemic of heart attacks and cancers. Complete protein When you hear something over and over from the time you were a young child. instead of one rich in fruits.50 Eat Right America • Food Scoring Guide tively fast rate. too. and beans.
the average American consumes 100-120 grams of protein per day.8 Plant protein and micronutrients Eating more plant protein is the key to increasing our micronutrient intake. It is interesting to note that foods such as peas. Today’s nutritional science has deemphasized the importance of protein because we now know that it is easy to get enough. a sufficient amount of all essential amino acids is provided. green vegetables. as well. but to higher rates of cancer. This high level of animal product consumption has been linked to not just heart disease and strokes.7 We simply don’t need all this protein. and beans have lots of pro- . Scientific studies on human protein requirements demonstrate that adults require 20-35 grams of protein per day. have been found to consume 60-80 grams of protein per day.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). Even people who eat a total vegetarian (vegan) diet. when eaten in amounts to satisfy your caloric needs. which contains no animal products. and that too much is not good. mostly in the form of animal products. While some vegetables have higher or lower proportion of certain amino acids than others. well above the minimum requirement.6 Today.
) Whole wheat bread (2 slices) 10 1.52 Eat Right America • Food Scoring Guide tein—even more protein per calorie than meat.) Banana Broccoli (two cups) Brown rice (one cup) Chickpeas (one cup) Corn (one cup) Lentils (one cup) Peas. and our bodies get flooded with protective micronutrients simultaneously. plant protein does. Plus. 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 18 9 7 11 5 . low-calorie foods. frozen (one cup) Spinach. Animal protein does not contain antioxidants and phytochemicals. Excesses of saturated fat are not favorable for good health. By eating more of these high-nutrient.2 10 5 15 4. we get plenty of protein. Protein content of selected plant foods Foods Grams Almonds (3 oz. frozen (one cup) Tofu (4 oz.
vegetable-heavy diet was tested in a scientific investigation. and as you consume more calories to meet the demands of exercise.Measuring Nutrient Density 53 No complicated formulas or protein supplements are needed for you to get sufficient protein for growth. Vegetables not only contain adequate protein. In fact.9 As you eat more vegetables and fewer animal products. the nutrient density of your diet will go up automatically. your cholesterol lowers somewhat. You can achieve your ideal weight and slow the aging process with a high phytochemical intake. when a high-fiber. they contain an assortment of additional heart diseasefighting nutrients independent of their ability to lower cho- . it was found to lower cholesterol even more than most cholesterol-lowering drugs. Weight loss and cholesterol When you drop body fat. even if you are a serious athlete. However. your cholesterol lowers dramatically. Exercise drives an increased hunger. But when you reduce animal protein intake and increase vegetable protein intake. they have no saturated fat or cholesterol. So eat more vegetables! The cholesterol-lowering effects of vegetables and beans (high-protein foods) are without question. and they are higher in nutrients per calorie than any other food. high-nutrient. you will naturally get the extra protein you need.
54 Eat Right America • Food Scoring Guide lesterol. make it taste great. At minimum. add them to a dish in small amounts like condiments so that the total amount you consume each week will be even less. Eat fewer animal products and fewer processed foods. when you use animal products. Design a food plan that uses large quantities of the most powerful anticancer. Cancer incidence worldwide has an inverse relation with fruit and vegetable intake. Better yet. the risk of getting cancer drops 80%. too. I can tell you now that the results will astound you! . nuts. Eat vegetarian dinners frequently. Make this dietary transition an exciting adventure where you learn new great-tasting recipes with high-nutrient plant foods. disease-fighting foods on the planet.11 If you increase your intake 80%. vegetables. and replace these calories with more fruits.10 They fight cancer. seeds. Choose health I urge you to start eating a diet that contains more highnutrient plant foods today. and then test it to see what kinds of results you get. I recommend that you cut back on animal-product consumption from three servings a day to one serving a day. and beans.
I am advocating that you eat primarily high-nutrient foods from now on. you will be eating hearty portions of (low-calorie) food. First of all. high-nutrient foods are so nutritionally satisfying that you simply will have less desire for the high-calorie.You Are What You Eat! Chapter Four I f you need to lose weight. and fiber) blunts the drive to consume calories. But most importantly. minerals. grasp the concept that being overweight has mostly to do with what you eat. low-nutrient foods that put the weight on in the first place. phytochemicals. The common practice of losing weight for a tempo55 . 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. not how much you eat. This is because micronutrient fulfillment (getting your fill of vitamins. Eating primarily high-nutrient foods is nothing like being on a “diet” (where you try to eat less).
EatRightAmerica. To show that even small changes can make a big difference. The complete Eat For Health program includes four phases of dietary excellence and 30 days of gourmet recipes. What you should do is learn to eat a nutrient-rich diet. the higher the nutrient density level. Good health is dependent on maintaining a stable lighter weight for the rest of your life. I've listed nutritionally excellent meals beside meals that are typical of the standard American diet. Each menu is followed by an analysis of its nutrient content and its total nutrient score. To purchase the complete two-book set. the more benefits you receive. These three menus are merely a sample of the comprehensive nutritional makeover program described in my twobook set—Eat For Health. That means you should not diet. . Eat For Health.com or call: (877) ERA-4-USA. 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. visit: www. The differences are quite dramatic. Nutritional excellence brings substantial benefits. I've given examples of three progressively higher levels of nutritional excellence in the following menu comparisons. High-nutrient menus Let's compare three days of menus.
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. 63. beginning on p. 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.You Are What You Eat! 57 Menu I Comparison Standard American Diet vs. * See recipes in Chapter 5. .
339 2782 1310 3532 55 .58 Eat Right America • Food Scoring Guide Menu I Nutritional Analysis Standard American Diet vs.8 1. 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 8.7 2.5 10. thiamine (mg) B6.7 89 3.2 120 15 300 0 26 1942 71 382 29 20 4 54 1582 603 2.3 23 409 148 890 8.9 122 7. 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.
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.You Are What You Eat! 59 Menu II Comparison Standard American Diet vs. beginning on p. * See recipes in Chapter 5. 63. .
7 59 4.0 255 215 746 7.5 26.8 1.055 2373 85 . 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 .302 4420 64. thiamine (mg) B6.1 3.9 786 253 1257 795 19 2086 103 271 79 148 13 47 894 607 2. Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.60 Eat Right America • Food Scoring Guide Menu II Nutritional Analysis Standard American Diet vs.4 88 5.8 21 717 632 735 12.4 9.
beginning on p. . 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. * See recipes in Chapter 5.You Are What You Eat! 61 Menu III Comparison Standard American Diet vs. Fuhrman’s Famous Anti-Cancer Soup* • Yummy. 63. Eat For Health Diet Standard American Diet Breakfast • Bagel w/ cream cheese • Orange juice Eat For Health Diet Breakfast • Lettuce. 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.
1 23 916 642 824 10. Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.2 474 129 625 5.2 129 9.55 12.2 62 2.62 Eat Right America • Food Scoring Guide Menu III Nutritional Analysis 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 2026 67 212 105 283 32 11 6832 167 1.165 6089 64.25 10 62 1123 495 1.9 1557 17 385 0 19 1985 70 335 56 .7 36.395 3167 91 .9 3. thiamine (mg) B6.4 .
Breakfasts Blueberry Orange Smoothie 1 cup frozen blueberries 3 dates. Serves: 2 63 . Enjoy them. peeled 1 banana 1 Tbsp. pitted 2 oranges.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. create variations. ground flaxseed Blend in blender until smooth. and start on the road to your optimal weight and health.
chopped Place fruit on a plate and sprinkle with walnuts.64 Eat Right America • Food Scoring Guide Lettuce. thinly sliced Spread cashew butter on lettuce leaf. sliced 8 walnuts. per leaf 12 romaine lettuce leaves 2 bananas. Fuhrman’s Raw Cashew Butter. . sliced 1/2 green apple. Banana & Cashew Wrap 2 tsp. A delicious and healthful treat! Serves: 2 Fruit & Nut Plate 1 cup blueberries 1 cup strawberries. lay banana slices on cashew butter. Dr. 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. and wrap lettuce around. Feel free to use any variety of fruit and nuts.
mashed 1/4 cup unsweetened applesauce. slice into squares or bars and serve. Mix ingredients together in a large bowl. date sugar. optional 1 Tbsp. When cool. Serves: 8 . optional Preheat oven to 350 degrees. Press dough in a 9x9 inch baking pan. 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.High-Nutrient Recipes 65 Yummy. add the applesauce and date sugar. If you’d like a sweeter. Bake for 30 minutes. moister version of these bars. Cool on wire rack.
Cover and simmer over low heat until onions.66 Eat Right America • Food Scoring Guide Soups Dr. Blend/puree the onions. zucchini. or oyster). chopped Set cashews and mushrooms aside. 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. chopped (stems and center ribs cut off and discarded) 4-5 cups fresh carrot juice 2 cups fresh organic celery juice 2 Tbsp. Dr. zucchini. or until beans are soft. cremini. Return the blended. Put all other ingredients into a very large pot. collards. and leeks from the pot along with some of the soup liquid. creamy mixture back to the pot. zucchini and leeks are soft (about 20 minutes). Serves 6-8 . and leeks in a high-powered blender or food processor. mushrooms (shiitake. Add more soup liquid and the cashews to the mixture and blend/puree. being careful to leave the beans and some of the kale in the pot. Remove the onions. or other greens. Fuhrman’s VegiZest or other no-salt seasoning 1 cup raw cashews 8 oz. Add the mushrooms and simmer another 30 minutes.
green onions. and pumpkin seeds. Serves 5 . Serve topped with avocado. or to taste 1 cup chopped fresh tomatoes 1 avocado. Stir in fresh tomatoes and heat through. chopped or mashed 1/2 cup chopped green onions 1/4 cup raw pumpkin seeds (lightly toasted.High-Nutrient Recipes 67 Fast Black Bean Soup 2 15-oz. 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. Bring to a boil and simmer on low heat for 30 minutes. chili powder. if you like) Combine first 9 ingredients in a soup pot.
and simmer for another 10 minutes. Serves 5 . Add the chard. Fuhrman’s VegiZest 1 tsp. and simmer for another 15 minutes. place all ingredients—except for the sweet potatoes.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. cover. finely chopped 2 carrots. minced or pressed 3 Tbsp. Swiss chard. ground cumin 1/8 tsp. Dr. ground allspice 2 sweet potatoes. Bring to a boil. and parsley—in a soup pot. finely chopped 1 onion. ground coriander 1/2 tsp. Serve topped with chopped parsley. chopped 1 red bell pepper. Add the potatoes. chopped 1/2 cup chopped fresh parsley In order listed. grated fresh ginger root 3 Tbsp. finely chopped 6 cloves garlic. and simmer for 40 minutes. peeled and cut into 1 inch cubes 2 bunches Swiss chard leaves and stems.
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. balsamic vinegar 1 Tbsp. lemon juice (optional) Blend all ingredients in a high-powered blender until smooth and creamy (add orange juice if mixture gets too thick). Serves 4 . 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 Spicy Pecan Vinegar Blend all ingredients in a high-powered blender until smooth and creamy. raw cashew butter 2 Tbsp. Dr. Serves 2 Orange Cashew Dressing 2 oranges. Fuhrman’s Almond Butter 2 Tbsp. Fuhrman’s Blood Orange Vinegar 1/2 tsp. Dr. peeled and quartered 1/2 cup raw cashews (or 1/4 cup raw cashew butter) 2 Tbsp. no-salt or low-salt pasta sauce 3 Tbsp.
chopped 1 tsp. Vegetable Bean Burritos 1 head broccoli florets. Worcestershire sauce. Put half the mixture aside and pour the rest over chicken. Dijon mustard Trim all fat from chicken breasts. fresh lime juice 2 cloves garlic. chopped 1 zucchini. vegan Worcestershire sauce 4 tsp. and it is a step in a healthier direction. chopped 1 medium onion.70 Eat Right America • Food Scoring Guide Main Dishes Chicken Dijon 2 boneless and skinless chicken breasts 4 Tbsp. Mix lime juice. minced 2 Tbsp. chopped 2 red peppers. chopped 2 carrots. but it is much better than fried chicken. basil . garlic. Marinate for 1/2 hour. chopped 1/2 head cauliflower florets. and Dijon mustard into a marinade. Serves: 2 Note: This is not a high-nutrient recipe. Serve with rest of marinade spooned over top. Broil on low or grill for 7 minutes per side or until thoroughly cooked.
optional 1/2 cup shredded soy mozzarella cheese. Serves: 8 . optional Wraps 8 whole wheat tortilla wraps or large romaine lettuce leaves Chop vegetables into small pieces by hand or in a food processor. allspice (optional) 1-1/2 Tbsp. place cashews in food processor and chop until very fine. Spread mixture on tortilla or lettuce leaf and roll up to form burrito. Add cashew/soy milk mixture and beans to the veggies and mix thoroughly.High-Nutrient Recipes 71 1 tsp. to taste 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. In the meantime. sauté vegetables with herbs and spices in 1/8 cup water for 15 minutes or until tender. Dr. cumin 1/2 tsp. Top with pasta sauce and shredded soy mozzarella cheese if desired. drained Topping 1/2 cup low-sodium pasta sauce. In a large covered pot. parsley 1 tsp. red pepper flakes or more. oregano 1 tsp. can pinto beans (no salt added). Add soy milk to the chopped cashews and blend until smooth.
yellow squash.72 Eat Right America • Food Scoring Guide Pasta with Roasted Vegetables. Combine red bell peppers. Combine pasta. cut into 1/2 inch pieces 1 large yellow crookneck squash. olive oil. Lightly coat roasting pan with 1/2 tsp. balsamic vinegar or 1 Tbsp. penne pasta. Tomatoes & Basil 2 red bell peppers. olive oil and toss to coat. Meanwhile. about 25 minutes. eggplant. preferably whole wheat 2 medium tomatoes. cook pasta and drain. Roast until vegetables are tender and beginning to brown. and butternut squash in prepared pan. and garlic. reserving 1/2 cup cooking liquid. fresh lemon juice 2 cloves garlic. peeled. cored. tomatoes. and basil in large bowl. divided 1 lb. cut into 1/2 inch pieces 2 Tbsp. dried 2 Tbsp. Toss to combine. stirring occasionally. olive oil. vinegar. cut into 1/2 inch pieces 1-1/2 cup butternut squash. roasted vegetables. if desired. Add cooking liquid by tablespoon to moisten. cut into 1/2 inch pieces 1 medium eggplant. Drizzle with 1 Tbsp. Add remaining tablespoon of oil. minced Preheat oven to 450 degrees. unpeeled. diced 1/2 cup chopped fresh basil or 1-1/2 Tbsp. seeded. Serves: 6 .
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.
Dr.76 Eat Right America • Food Scoring Guide Saucy Collards and Carrots 4 bunches collard greens (stems removed and discarded). Add currants and sauce to collards/carrots mixture and toss. chopped 4 carrots. nutritional yeast Set currants aside. Blend all sauce ingredients in a high-powered blender until smooth. grated 1/2 cup currants Sauce: 1 medium cucumber 1/2 cup raisins 1/4 cup raw almond butter 2 tsp. Steam collard greens for 15 minutes. Serves 4 . Add grated carrots and steam another 5 minutes. Fuhrman’s Riesling Raisin Vinegar (optional) 1 tsp.
cut in thirds. unsweetened and unsulfured Reserve 1 Tbsp. Blend rest of ingredients in a high-powered blender. lemon or lime juice 1 10-oz. Garnish with reserved coconut. Fuhrman’s Black Fig Vinegar (optional) Blend all ingredients in a high-powered blender until creamy.High-Nutrient Recipes 77 Desserts Mango Coconut Sorbet 1/2 cup unsweetened shredded coconut 1/8 cup water 1/4 tsp. before making recipe. unsweetened soy milk 2 tsp. bag frozen mangos 3 slices dried mango. stems removed 4 frozen bananas 5 Tbsp. wrap tightly in plastic wrap. and freeze at least 24 hrs. Serves 4 Note: To freeze ripe bananas: Peel. coconut for garnish. Dr. . Serves 4 Creamy Banana Fig Ice Cream 5 dried figs.
chopped 1 cup currants or raisins 3/4 cup water 1/2 tsp. Fuhrman’s Wild Apple Crunch 6 apples. stirring occasionally. Cover and bake at 375 degrees for about one hour until all ingredients are soft. stirring occasionally. nutmeg Juice of 1 orange Preheat oven to 375 degrees. Serves 8 Note: You also can simmer this for 30 minutes on top of the stove in a covered pot.78 Eat Right America • Food Scoring Guide Dr. peeled and sliced 3/4 cup chopped walnuts 8 dates. Combine all ingredients except the orange juice. . Place in a baking pan and sprinkle the juice of the orange on top. cinnamon 1/4 tsp.
and if you start in time.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. virtually everyone can improve their health. you actually can make yourself heart-attack proof. diabetes. joint pain. we quickly would win the war against heart disease. 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. Educating yourself with the latest scientific findings and eating a diet of delicious. By following the recommendations in this book. There is no magic to it. Allergies. and cancers. but profound. strokes. fatigue. headaches. I believe all people should be informed that they have this opportunity to protect themselves. If an army of Americans made the few simple. men79 .
Join the growing army of Americans who are choosing nutritional excellence. but if you want more information and are ready to take it to the next level.80 Eat Right America • Food Scoring Guide tal clarity. Proper selfcare is more effective and overwhelmingly less expensive than conventional care. without expensive and risky prescription drugs. Learn and encourage others.EatRightAmerica. visit www. Those who truly desire to protect themselves can do so. and save our economy that is slowly being destroyed by out-of-control healthcare costs. It is not an exaggeration to say that you are in a fight for your life. save lives. Fight back against junk food and food addiction. Don’t let food manufacturers and fast food establishments take your health away. and reclaim your right to a long life of health and happiness. Working together. Eat For Health. Good information is the most powerful artillery you have to save your life and the lives of loved ones. Be a fighter. The complete Eat For Health approach offers you . we can change the nutritional landscape of America.com or call (877) ERA4-USA to get my comprehensive two-book set. and digestive problems all can dramatically resolve through nutritional excellence. Getting started This book will get you started in the right direction.
It also teaches you the science behind nutritional excellence.Your Commitment to Health 81 motivational tools. menu plans. Then come the comprehensive lists of all of the foods by category. and great tasting recipes for superior health. 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. . First is the list of my Top 30 Super Foods—the most wholesome foods with the highest nutrient ratings in the best categories. This four-step body makeover and disease-reversal program will help you overcome your addictions and achieve your ideal weight and health. Use these scores regularly until you are confident that your diet is as nutrient-rich as it can be.
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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).Dr. I’ve listed my Top 30 Super Foods below. 6. it’s time to start putting it into practice. 3. Dr. Collard. Fuhrman’s Top 30 Super Foods Nutrient Score 1. But to make it easy for you to find the very best foods. There are comprehensive lists of nutrient density scores in the next chapter. 4. These are the best foods in the best categories. 5. include as many of these foods in your diet as you possibly can. mustard. For weight loss and improved health. & turnip greens Kale Watercress Bok choy Spinach Brussels sprouts 83 1000 1000 1000 824 739 672 .
21. 19. 30. 28. 27. 15. 23. 11. sunflower. 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. 22. 20. 9. 14. 10. 18. 8. 17. 13. sesame 45 Walnuts 29 . 26. 25. 24. 29.84 Eat Right America • Food Scoring Guide 7. 16. 12.
including vitamins.Nutrient Density Scores Chapter Eight I n this chapter. and antioxidant capacities. and eat as many foods with high ANDI scores as possible. ANDI Scores ANDI scores are calculated by evaluating an extensive range of food factors. phytochemicals. based on an equal number of calories for each food. minerals. I suggest you consume an appropriate number of calories to meet your needs. keep your sodium intake below 1000 mg per day. After completing the calculations. 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. For optimal health. you will find extensive lists of nutrient/calorie-density scores grouped by category based on my “Aggregate Nutrient Density Index”* (ANDI). * Patent Pending 85 .
Simply take the information you’ve learned from this book.86 Eat Right America • Food Scoring Guide foods are ranked on a numerical scale of 1 to 1000. A complete description of how ANDI scores are calculated appears in my two-book set.com or call (877) ERA-4-USA. Eat For Health. put it into practice. Easy-to-get benefits While nutrient scores are calculated using sophisticated scientific considerations. with the highest nutrient foods given a score of 1000. you don’t have to be a scientist to get the many benefits of high-nutrient food. and start on the road to a thinner. and menus. To order. visit www. recipes. healthier you—today! .EatRightAmerica.
) Beverages 139 80 80 14 6 6 7 3 3 .) Wine. canned (222g) Chili w/ beans. boiled (1 cup) Refried beans. canned (1 cup) Baked beans w/ pork in tomato sauce. boiled (1 cup) Split peas. boiled (1 cup) Great Northern beans. canned (1 cup) Westbrae Organic Kidney Beans (1 cup) Lentils. canned (1 cup) Chile con carne w/ beans.) Wine. boiled (1 cup) Chickpeas. red (4 fluid oz. boiled (1 cup) Baked beans w/ pork. boiled (1 cup) Kidney beans. canned (1 cup) Black beans. 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. canned (1 cup) Soybeans.Nutrient Density Scores Food item Description / portion size Calo ries 87 Sod A NDI ium score Beans/Legumes Adzuki beans. boiled (1 cup) Pinto beans. boiled (1 cup) Eden Foods Organic No Salt Added Black Beans (1 cup) Black-eyed peas. white (4 fluid oz. canned (1 cup) Edamame (1 cup) Fava beans. boiled (1 cup) White beans. boiled (1 cup) Chickpeas. boiled (1 cup) Lima beans. boiled (1 cup) Kidney beans. boiled (1 cup) Navy beans.
whole (8 fluid oz.) Chocolate milk.) Fruit punch. low-fat 1% (8 fluid oz.) Half & Half cream (2 Tbsp.) Evaporated milk (2 Tbsp. reduced-fat 2% (8 fluid oz.) Milk shake.) Apricot nectar (8 fluid oz.) Milk.) Carrot. prepared w/ milk (8 fluid oz.88 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Cocoa Hot cocoa. bottled (8 fluid oz. low-fat (8 fluid oz.) Milk. whole 3. from frozen concentrate (8 fluid oz. chocolate (8 fluid oz.) Sweetened condensed milk (2 Tbsp.) Eggnog (8 fluid oz.) 117 141 98 7 8 71 16 23 344 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) Hot cocoa. Tropical Punch (210g) Lemonade.) Kool Aid Burst.) Milk.) Heavy whipping cream (2 Tbsp. low-fat (8 fluid oz. non-fat skim (8 fluid oz.) Milk shake.) Milk. added vitamin C (8 fluid oz. . unsweetened (8 fluid oz. from dry mix (8 fluid oz. no added nutrients (8 fluid oz.) 192 113 110 146 18 10 Dairy Buttermilk.) 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.) Lemonade. Fruit Punch (210g) Fruit punch.) 99 117 109 90 103 131 21 94 23 29 11 7 1 30 * 4 0 6 7 Juices Apple juice. vanilla (8 fluid oz. prepared w/ water (8 fluid oz.) Chocolate milk.3% (8 fluid oz.
) Tomato.) Sprite (8 fluid oz.) 60 96 1 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) Diet Sprite (8 fluid oz.) Tonic water (8 fluid oz.) 211 120 125 14 86 132 19 10 33 Soda Cola (8 fluid oz.) Vegetable.) 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.) Root beer (8 fluid oz.) Grapefruit.) Tomato (8 fluid oz. low-sodium (8 fluid oz.) Rice milk (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.) Vegetable.) Pineapple (8 fluid oz. unsweetened (8 fluid oz. low-sodium (8 fluid oz. regular (8 fluid oz.Nutrient Density Scores Food item Description / portion size Calo ries 89 Sod A NDI ium score Cranberry juice cocktail (8 fluid oz.) Orange (8 fluid oz.) Diet cola (8 fluid oz.) Soy milk (8 fluid oz. .) Seltzer (8 fluid oz.) Pomegranate juice (8 fluid oz.
90 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Bread/Grain Products Bagels Bagel. white (2 slices) Bread crumbs. 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. plain (1 pita) Pita. whole wheat (2 rolls) Dinner roll. commercially prepared (2 bread sticks) Dinner roll. plain (1 biscuit) 212 348 11 * Bread Bread. plain. whole-grain (1 bagel) 195 181 379 360 18 * 18 * Biscuits Biscuit. . 100% whole wheat (2 slices) Bread. sprouted-grain (Manna type) 1 slice (56g) Bread. 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. commercially prepared (1/4 cup) Bread sticks. plain (1 bagel) Bagel.
whole grain (1 cup. pearled (1 cup.1 oz. cooked) Barley.) (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. cooked) 240 193 143 13 5 5 23 32 22 * Artificially inflated nutrient score due to fortification with vitamins and minerals. 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. 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. frozen (2 slices) 134 134 251 264 420 584 13 * 28 22 * Grains Amaranth (1 cup. whole wheat (1 muffin) French toast.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. . unsalted (3 slices) Nabisco Ritz Crackers (5 crackers) (16g) Nabisco Snackwell’s Wheat Crackers (5 crackers) (15g) Nabisco Snackwell’s Zesty Cheese Crackers (1. enriched (1 muffin) English muffin.
(Rice a Roni type) (1 cup. cooked) Rice. 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. canned (209g) Pasta. spinach. wild brown (1 cup. w/ meatballs. cooked) Rice. cooked) Rice. white w/ pasta. frozen (3 pancakes) Kelloggs Eggo Buttermilk Pancakes (3 pancakes) Pancakes. brown (1 cup. 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. 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. . (1 cup. cooked) Millet (1 cup. cooked (2 cups) Pasta. white (1 cup. prepared (3 pancakes) 247 270 259 550 615 500 17 * 14 * 13 * Pasta Macaroni & cheese.92 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Couscous. in tomato sauce. cooked (2 cups) Pasta. cooked (2 cups) Pasta. whole wheat. cooked) Quinoa (1 cup. cooked) Rice.
fortified (1 cup) Shredded wheat. 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. 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. prepared (1 cup) Puffed rice cereal. presweetened (1 cup) Cocoa rice cereal (1 cup) Corn flakes cereal. sweetened (1 cup) Crisp rice cereal (1 cup) Frosted oat cereal w/ marshmallows (1 cup) Granola cereal. . 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. mix. fortified (1 cup) Puffed wheat 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.
instant (137g) 93 Quaker Instant Oatmeal w/Apples & Cinnamon (149g) 130 Quaker Instant Oatmeal w/Raisins.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.
) Muenster cheese (2 oz.) Ricotta cheese.) Brie cheese (2 oz.) Goat cheese (2 oz. fat-free (4 Tbsp. part skim (1/2 cup) Ricotta. whole milk (1/2 cup) Swiss cheese (2 oz. non-fat (2 oz.) Mozzarella cheese.) Monterey Jack 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.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.) Cream cheese.) Cheddar.) Feta cheese (2 oz.) Cheddar cheese (2 oz.) Parmesan (2 Tbsp. low-fat (2 oz.) Swiss cheese.) Mozzarella cheese. .) Swiss cheese. low-fat (2 oz. low-fat (1 cup) Cream cheese (4 Tbsp.) Mozzarella cheese.) Gruyere cheese (2 oz.) Blue cheese (2 oz. part skim (2 oz. whole milk (2 oz.) Cottage cheese (1 cup) Cottage cheese.
) Sour cream (2 Tbsp.) 127 51 24 33 24 54 61 13 45 17 45 21 17 5 16 9 16 8 Eggs Egg (1 egg) Egg substitute. liquid (1/2 cup) Egg substitute. whole milk (1 cup) Vanilla yogurt. reduced fat (2 Tbsp. non-fat (1 cup) Plain yogurt.) 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. low-fat (1 cup) Vanilla yogurt. powder (1 oz. light (2 Tbsp.) Sour cream. . non-fat (2 Tbsp.) Sour cream.) Sour cream. 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. low-fat (1 cup) Fruit yogurt. ready to eat (1 slice) Chocolate cake w/ frosting (1 slice) * Artificially inflated nutrient score due to fortification with vitamins and minerals. fat-free (2 Tbsp. ready to eat (1 slice) Butter pound cake. ready to eat (1 slice) Carrot cake w/ cream cheese frosting (1 slice) Cheesecake. non-fat (1 cup) Plain yogurt.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. low-fat (1 cup) Plain yogurt.) Sour cream.
creme filled w/frosting (1 cake) Chocolate snack cake. 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. 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. ready to eat (1 piece) Pound cake. prepared (1 slice) Blueberry pie. 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. prepared (1 slice) Chocolate snack cake. ready to eat (1 slice) Shortcake. prepared (1 slice) Pumpkin pie. low-fat w/ frosting (1 cake) Cinnamon coffee cake w/ crumb topping (1 slice) Devil’s food cake w/ chocolate frosting (1 slice) Fruitcake. prepared (1 biscuit) Sponge cake.) 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.98 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Chocolate cake. fat-free. . prepared (1 slice) Boston cream pie. biscuit type.
) Balsamic vinegar (2 Tbsp. light (1 cup) Vanilla ice cream w/ cone. wafer (1 cone) 40 17 32 6 11 10 Sherbet Fruit ice. sugar (1 cone) Ice cream cone.) Blue cheese. fat-free (3 Tbsp. low-calorie (3 Tbsp.) Blue cheese (3 Tbsp.) Maple Grove Farms Caesar (3 Tbsp. reduced-calorie (1 fruit ice) Italian ice.) 68 4 231 45 233 15 214 63 300 0 502 540 475 90 391 384 3 17 4 8 2 4 4 4 . 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.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.) Caesar (3 Tbsp. restaurant-prepared (1 cup) Pineapple coconut ice (1 cup) Sherbet.) French. 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.) French (3 Tbsp.
prepared (1 Tbsp.) Horseradish.) Beef gravy.) Sunflower oil (1 Tbsp.) Sesame oil (1 Tbsp. low-calorie (2 Tbsp. fat-free (3 Tbsp.) Mayonnaise.) Italian (3 Tbsp.) Walden Farms Classic French (3 Tbsp.) Soybean oil (1 Tbsp.) Olive oil (1 Tbsp.) Hoisin sauce (1 Tbsp.) 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. canned (1/4 cup) Cheese (1/4 cup) Chicken gravy.) Ranch (3 Tbsp.) Oil & vinegar dressing (3 Tbsp. reduced-calorie (3 Tbsp.) Ranch.) Russian (3 Tbsp.) 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.) Mayonnaise (2 Tbsp. reduced-fat (3 Tbsp. low-fat (3 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.) 23 255 31 325 121 578 47 346 105 20 6 1390 35 258 7 47 19 12 7 7 3 88 7 52 .) Safflower oil (1 Tbsp.) Italian.) Peanut oil (1 Tbsp.) Ranch.) Corn oil (1 Tbsp. fat-free (3 Tbsp.
pressurized (2 Tbsp.) Soy sauce.) Whipped cream topping.) Whipped topping.) Margarine butter blend (1 Tbsp.) Chocolate hazelnut spread (2 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.) Marshmallow topping (1 oz. low-fat.) Marinara sauce.) 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. canned (1/2 cup) Mustard (1 tsp.) Ketchup.Nutrient Density Scores Food item Description / portion size Calo ries 101 Sod A NDI ium score Ketchup (1 Tbsp. low-sodium (1 Tbsp. canned.) Tomato sauce.) Hummus (1/2 cup) Jam or preserves (1 Tbsp. frozen (1/2 cup) 103 91 19 82 143 23 10 27 2 0 3 3 . low-sodium (1 Tbsp.) Teriyaki sauce (1 Tbsp.) Oyster sauce (1 Tbsp.) Tahini (2 Tbsp.) Jelly (1 Tbsp. canned (1/4 cup) Tomato sauce.) Salsa (2 Tbsp.) Margarine (1 Tbsp.) Soy sauce (1 Tbsp.
. plain (1) 457 635 Cheeseburger. plain (1) 544 554 Hamburger. w/condiments & vegetables (1) 576 742 Hamburger. cheese & ham (1) Croissant w/ egg. double patty. cheese & sausage (1) Burgers Cheeseburger. double patty w/condiments & vegetables (1) 417 1051 Cheeseburger. cheese & bacon (1) Biscuit w/ ham (1) Croissant w/ egg. w/ condiments & vegetables (1) 359 976 Composite fast-food hamburger/cheeseburger (1) 287 495 Hamburger. double patty. double patty. cheese & sausage (1) English muffin w/ cheese & sausage (1) English muffin w/ egg. plain (1) 274 387 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. triple patty. plain (1) 632 1238 515 957 12 * 11 * * Artificially inflated nutrient score due to fortification with vitamins and minerals. cheese & bacon (1) Croissant w/ egg. 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.
) 211 256 184 161 188 136 12 10 11 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) Strawberry milk shake (8 fluid oz.) 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. 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. beans. 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. ground beef & peppers (255g) Taco. cheese & beef (2) Burrito w/ fruit (apple or cherry).
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. cheese & vegetables (1) Submarine w/ roast beef. no dressing (1-1/2 cups) Salad w/pasta & seafood. plain (1) Submarine w/ cold cuts. 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/chicken. 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. .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. fried in vegetable oil (2-1/2 oz.) 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.
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.
canned (1/4 cup) 25 105 1 20 234 3 Currants Currants (1/4 cup) 102 3 21 Dates Dates. unsweetened (1-1/2 cups) 338 123 279 119 12 2 3 2 8 130 9 140 Cantaloupe Cantaloupe. frozen. fresh (3 figs) 124 111 5 2 25 62 . frozen (1-1/2 cups) 315 137 346 11 0 4 9 68 46 Cranberries Cranberries. fresh (1-1/2 cups) 82 38 100 Cherries Cherries. medjool (2 dates) 125 133 1 0 19 19 Figs Figs. dried (1/4 cup) Figs. in heavy syrup (1-1/2 cups) Cherries. fresh (1/2 cup) Cranberry sauce. domestic (1/4 cup) Dates. unsweetened.108 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Blackberries Blackberries. sweetened. frozen. canned in heavy syrup (1-1/2 cups) Blueberries. fresh (1-1/2 cups) Blueberries. fresh (1-1/2 cups) Cherries. canned. sweetened. frozen (1-1/2 cups) 93 145 2 2 178 110 Blueberries Blueberries. fresh (1-1/2 cups) Blackberries. sweetened (1-1/2 cups) Blueberries.
juice (1 tsp. fresh (1 lime) Lime. fresh (1-1/2 cups) 91 0 41 . canned in heavy syrup (1-1/2 cups) Fruit cocktail. canned in light syrup (1-1/2 cups) 272 164 207 22 14 22 8 14 11 Grapefruit Grapefruit. fresh (2 kiwis) 93 5 97 Lemon Lemon. juice (1 tsp.) 20 1 1 0 94 99 Mango Mango.) 22 1 3 0 280 141 Lime Lime.Nutrient Density Scores Food item Description / portion size Calo ries 109 Sod A NDI ium score Fruit Cocktail Fruit cocktail. fresh (1 lemon) Lemon. fresh (1 mango) 135 4 51 Nectarine Nectarine. canned in juice (1-1/2 cups) Fruit cocktail. fresh (1-1/2 cups) 92 3 31 Honeydew Honeydew. fresh (1-1/2 cups) 96 48 45 Kiwi Kiwi. fresh (1-1/2 cups) 144 0 102 Grapes Grapes.
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. in own juice (1-1/2 cups) Pineapple. canned. in light syrup (1-1/2 cups) Pears. canned in light syrup (1-1/2 cups) 62 138 231 0 19 23 109 67 29 Papaya Papaya. canned. canned in heavy syrup (1-1/2 cups) Peaches. Mandarin. canned. Mandarin. fresh (1-1/2 cups) 82 6 118 Peaches Peaches.110 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Oranges Orange. canned in own juice (1-1/2 cups) Peaches. in heavy syrup (1-1/2 cups) Pears. fresh (1-1/2 cups) 114 0 157 . halves. fresh (1-1/2 cups) 297 224 112 4 4 2 18 24 64 Plums Plums. halves. slices. dried (1/4 cup) Peaches. fresh (1 peach) Peaches. in juice (1-1/2 cups) Pears. canned. canned in juice (1-1/2 cups) Orange. fresh (1 pear) 295 186 215 96 20 15 19 2 12 19 15 46 Pineapple Pineapple. canned. frozen. halves. in heavy syrup (1-1/2 cups) Pineapple. fresh (1 orange) Orange. canned in light syrup (1-1/2 cups) Peaches.
fresh (1-1/2 cups) Raspberries.Nutrient Density Scores Food item Description / portion size Calo ries 111 Sod A NDI ium score Prunes Prunes. frozen. frozen.5 cups) 114 4 91 . unsweetened (1-1/2 cups) 69 298 78 2 4 4 212 29 174 Tangerine Tangerine. sweetened. frozen (1-1/2 cups) 96 386 2 4 145 18 Strawberries Strawberries. fresh (1-1/2 cups) Strawberries. fresh (2. dried (1/4 cup) 102 1 47 Raisins Raisins (1/4 cup) 108 4 16 Raspberries Raspberries. fresh (2 tangerines) 89 3 72 Watermelon Watermelon. sweetened (1-1/2 cups) Strawberries.
) Cold Cuts Bologna. 1/8" fat. beef & pork (2 slices) Chicken roll.) Beef.) Corned beef brisket. short loin. 1/8" fat. turkey (1 hot dog) Italian sausage. 1/8" fat. braised (3 oz. beef (1 hot dog) Hot dog. 11% fat (2 slices) Salami. top round.) Beef. turkey (4 oz.) Beef. chuck.) 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 . beef & pork (4 oz. deli cut (2 oz. pork (4 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. rotisserie. cooked (4 oz. bottom round. separable lean only.) Beef.) Bratwurst. tenderloin.) Italian sausage. 1/4" fat. broiled (4 oz. braised (3 oz. broiled (4 oz.) Beef. 1/8" fat.) Beef.) Hot dog. light meat (2 slices) Ham.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. tofu (1 hot dog) Hot dog. broiled (4 oz. broiled (3 oz. flank. porterhouse. ground. prime rib. broiled (4 oz. pot roast. light meat (2 slices) Turkey. beef & pork (2 slices) Turkey roll.) Beef. 0" fat. 0" fat. pork (1 hot dog) Hot dog.) Pastrami (3 oz.) Kielbasa. London broil. jerky (2 oz. 85% lean meat.) Beef. roasted (4 oz. white. beef & pork (4 oz.
broiled (4 oz.) Ham.) Pepperoni. beef & pork (2 oz. 5% fat.) Ham. cured. meat only. roasted (4 oz. center cut.) 337 Lamb. honey. smoked (4 oz. roasted (3 oz.) Smoked meat stick (2 sticks) 166 362 168 385 309 1042 218 586 19 42 5 7 Pork Bacon (2 slices) Bacon. beef & pork (4 oz. roasted (4 oz. meat only.) 206 Lamb.) Pork chops. loin chops.) 348 1055 264 1014 363 1033 9 10 6 Lamb Lamb.) 195 84 101 108 27 14 20 . panfried (4 oz. lean. fried (4 oz. drumstick.) 321 57 88 92 21 16 18 Misc. ground (4 oz.) 187 Chicken. lean.) 278 Chicken. broiled (4 oz. whole. lean. boneless.Nutrient Density Scores Food item Description / portion size Calo ries 113 Sod A NDI ium score Knockwurst. drumstick. roasted (4 oz.) 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. lean. roasted (4 oz.) Pork chops.) Ham. 1/8" fat.) Pork loin.) Smoked sausage.) Pork loin. roasted (4 oz. Meat Liver pâté (4 Tbsp. flour coated. beef & pork (4 oz. separable lean & fat. meat & skin.) Ground pork (4 oz. 11% fat. separable lean & fat. roasted (4 oz. fried (2 oz. leg. center cut. roasted (4 oz.) Country Style Ribs. separable lean & fat. extra lean. 1/4" fat.) Liverwurst spread (1/4 cup) Pork rinds. breast. tenderloin. Canadian (2 oz. cured.
blanched (1/4 cup) Almonds. ground (4 oz.114 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Chicken. no salt (1/4 cup) Macadamia. meat only. salted (1/4 cup) Brazil (1/4 cup) Cashews. wing.25g) Cashews.) Cashew (2 Tbsp. roasted (4 oz. fried (4 oz.) Duck. wing. dry roasted. 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 . no salt (1/4 cup) Almonds. raw (34. dry roasted.) 203 188 188 178 4 5 147 34 20 13 18 32 Nuts Almonds.) Turkey.) Turkey.44 oz. roasted (4 oz. dry roasted. fryer roaster. meat & skin. roasted (4 oz.) Chicken. flour coated. meat only.) Peanut (2 Tbsp. dry roasted. roasted (4 oz. meat only. salted (1/4 cup) Macadamia.) Duck. dry roasted. raw (1/4 cup) Peanuts. no salt (1/4 cup) Cashews.) Cornish game hen.) 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. liver (4 oz. roasted (4 oz. salted (1/4 cup) Hazelnuts (filberts) (1/4 cup) Macadamia.) Turkey.) Chicken. bacon (0. meat & skin.) Tahini (sesame butter) (2 Tbsp. all types. dry roasted.
chocolate coated.) Sunflower (1/4 cup) 118 187 102 186 8 6 2 1 44 36 41 45 Bars. soft (1 bar) Granola bar. Honey Oat (1 bar) . plain. fruits & nuts (1 bar) Granola bar. 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. dry roasted. peanut butter. hard (1 bar) Granola bar. 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. oats. hard (1 bar) Granola bar. salted (1/4 cup) Peanuts. oil roasted.) Pistachio.) Pumpkin (1/4 cup) Sesame (2 Tbsp. hard (1 bar) Granola bar. dry roasted. soft (1 bar) Granola bar. raisin. salted (1/4 cup) Pecans (1/4 cup) Pine nuts (pignolia) (1 Tbsp. dry roasted. chocolate chip. no salt (1/4 cup) Pistachio. chocolate chip. almond. hard (1 bar) Granola bar. peanut butter. 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. chocolate chip. chocolate coated. all types.Nutrient Density Scores Food item Description / portion size Calo ries 115 Sod A NDI ium score Peanuts. soft (1 bar) Granola bar. all types.
Fuhrman’s Date Nut Pop ‘Ems.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.) 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. Non-Chocolate Butterscotch candy (5 pieces) Caramel candy (3 pieces) Chewing gum.13 oz. . chocolate (3 balls) Kit Kat Wafer Bar (1 bar) Kudos Whole Grain Bars. Cinnamon (3 balls) Dr. Fuhrman’s Date Nut Pop ‘Ems. 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. Brown Sugar Cinnamon (1 Pop Tart) Kellogg’s Rice Krispies Treats Squares (1 bar) (1. Fuhrman’s Date Nut Pop ‘Ems. stick (1 stick) Dr. Chocolate 3 Musketeers Bar(1 bar) Dr.) Pop Tarts Toaster Pastry (1 pastry) 136 219 133 219 110 214 112 214 30 * 8* 20 * 8* Candy.
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. ready to eat (6 cookies) 140 Chocolate chip cookies (3 cookies) 147 Chocolate chip 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.) 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. 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.25 oz.
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. 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. ready to eat (2 cookies) Shortbread cookie. ready to eat (2 cookies) Pecan shortbread cookie. fat-free (1 cup) (294g) Gelatin mix. prepared w/ 2% milk (1 cup) Vanilla pudding. ready to eat (4 cookies) Sugar cookie.) Betty Crocker Fruit by the Foot (1 strip) Betty Crocker Fruit Gushers (. prepared w/ water (1 cup) Rice 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.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. ready to eat (2 cookies) Peanut butter sandwich cookie. prepared w/ 2% milk (1 cup) Tapioca pudding.
air popped. baked w/ no fat (1 oz. light. cheese flavored (1 oz. soft (1 pretzel) Pretzels. no salt (4 cups) (4 cups) Popcorn. unsalted (60g) (10 pretzels) Pretzels. fat-free. unsalted (1 oz. salted (60g) (10 pretzels) Pretzels. nacho (1 oz. no salt (4 cups) (44g) 122 229 1 1 16 8 Pretzels Pretzels.) Potato chips. barbecue (1 oz.) Corn puffs.Nutrient Density Scores Food item Description / portion size Calo ries 119 Sod A NDI ium score Chips Corn chips. baked w/ less oil (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. sour cream & onion flavor (1 oz.) Tortilla chips. low-fat.) Potato chips.) (16 chips) Tortilla chips. hard.) Potato chips.) Potato chips. salted (2 cakes) 70 126 157 77 70 59 156 298 58 30 12 8 8 12 11 * Popcorn Popcorn. oil popped. chocolate-covered (5 pretzels) Pretzels. . hard. plain (1 oz. salted (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. unsalted (1 oz. plain (1 oz.) Popcorn cakes (2 items) Quaker Plain Rice Cakes.) Tortilla chips.) Tortilla chips.) Potato chips.) Tortilla chips. salted (1 oz.
canned (2 cups) 156 Chicken broth. Peas. cube (1 cube) 10 Chicken broth. condensed.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) 234 Campbell’s Healthy Request Cream of Chicken (2 cups) 263 Clam chowder. condensed. condensed (2 cups) 112 Chicken noodle. Chicken. canned (2 cups) 166 Vegetable beef. condensed. condensed. & Lentils Black bean. condensed. condensed. condensed. canned (2 cups) 232 2396 260 50 240 780 220 900 330 1835 36 90 94 97 32 Beef. canned (2 cups) 149 Chicken vegetable. condensed. all prepared with water) Beans. dehydrated (43g) 187 Beef mushroom. 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. & Seafood Beef broth of bouillon. canned (2 cups) 34 Beef broth of bouillon. 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) 156 Clam chowder. condensed. canned (2 cups) 149 Cream of chicken. condensed. canned (2 cups) 146 Beef noodle. New England. canned (2 cups) 78 Campbell’s Healthy Request Chicken Broth (2 cups) 34 Chicken-flavor Ramen noodle (43g) 188 Chicken gumbo. powder (1 cube) 14 Beef flavor Ramen noodle. canned (2 cups) 240 740 181 1898 83 11 . Manhattan.
canned. canned (2 cups) Cream of mushroom. canned (2 cups) Mushroom barley. condensed. condensed. ready to eat (2 cups) Minestrone.) Soybean curd cheese (1/2 cup) Soy burgers (1burger) 68 1282 170 22 125 385 15 27 45 Tofu Products Tofu (4 oz. condensed. condensed. canned (2 cups) Vegetarian vegetable. canned (2 cups) Onion.) Tofu hot dog (1 hot dog) Tofu yogurt (1 cup) 69 163 246 9 330 92 86 23 17 . condensed. 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.Nutrient Density Scores Food item Description / portion size Calo ries 121 Sod A NDI ium score Gazpacho. canned (2 cups) Tomato. canned (2 cups) Health Valley No Salt Added Organic Tomato (2 cups) Imagine Organic Creamy Tomato (2 cups) Vegetable broth. condensed.
) Molasses. . Baking Items Cocoa Cocoa.) 12 1 518 Chocolate Syrup Chocolate syrup (2 Tbsp. dry (1 Tbsp. prepared.122 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Syrups.) Coconut water (8 fluid oz.) White granulated sugar (1 tsp. ready to eat (38g) 151 160 70 70 2 3 Pie Crust Pie crust. unsweetened.) Molasses (1 Tbsp. blackstrap (1 Tbsp. sweetened (1/4 cup) Coconut milk (8 fluid oz.) Maple syrup (1/4 cup) 105 209 27 7 5 4 * Artificially inflated nutrient score due to fortification with vitamins and minerals. ready to eat (38g) Vanilla frosting.) 88 552 46 47 36 252 5 7 38 Frosting Chocolate frosting.) Corn syrup (2 Tbsp.) 105 27 5 Coconut Coconut flakes. Sweeteners.) Honey (1 Tbsp. baked (1 slice) 121 125 7* Sweeteners Brown sugar (1 tsp.) 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) Carrots. reduced-calorie (1/4 cup) 187 98 66 120 1 0 Vegetables Alfalfa sprouts (1 cup) Artichoke. boiled (1-1/2 cups) Broccoli. canned (1 cup) Bean sprouts (1 cup) Beets. boiled (1-1/2 cups) Bok choy (1-1/2 cups) Broccoli. raw (1-1/2 cups) Cabbage. cooked (1-1/2 cups) Bamboo shoots. uncooked (1-1/2 cups) Chili peppers. boiled (1-1/2 cups) Cauliflower. raw (1-1/2 cups) Celery (2 stalks) Chicory greens. boiled (1/2 cup) Carrots. boiled (1-1/2 cups) Cabbage. cooked (1-1/2 cups) Cabbage. uncooked (1-1/2 cups) Brussels sprouts. hot (1 item) Chinese or Napa cabbage. boiled. raw (1-1/2 cups) Cabbage. green. raw (1-1/2 cups) Cauliflower. red. savoy.Nutrient Density Scores Food item Description / portion size Calo ries 123 Sod A NDI ium score Pancake syrup (1/4 cup) Pancake syrup. raw (1-1/2 cups) Collard greens. cooked (1-1/2 cups) Chinese or Napa cabbage. red. drained (1 artichoke) Arugula (5 cups) Asparagus. boiled (1-1/2 cups) Cabbage. 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 .
boiled (1/3 cup) Onions. green (or sweet). boiled (1-1/2 cups) Olives. boiled (1-1/2 cups) Mushrooms. romaine (5 cups) Mushrooms (1-1/2 cups) Mushrooms. uncooked (1-1/2 cups) Kohlrabi (1-1/2 cups) Leeks (2 cups) Lettuce. red. mashed. boiled (2 cups) Green peas (1-1/2 cups) Jalapeno peppers (1/8 cup) Kale. iceberg (5 cups) Lettuce. boiled (1-1/2 cups) Kale. baked (1-1/2 cups) Potatoes. green (or sweet). black. raw (1-1/2 cups) Pepper.) Parsnips (1-1/2 cups) Peppers. boiled (1-1/2 cups) Okra. canned (3 olives) Onions. red (sweet) (1-1/2 cups) Potato. flesh & skin (1 potato) Potatoes. flesh & skin (184g) Potatoes.124 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Corn. cooked (1-1/2 cups) Mustard greens. boiled (1-1/2 cups) Cucumber (1 cucumber) Dandelion greens. cooked (1-1/2 cups) Escarole (3 cups) Garlic clove (1 clove) Green beans. cooked (1-1/2 cups) Peppers. flesh only. white. sweet. 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 . shitake. raw (1/2 cup) Parsley (1 Tbsp. boiled (1-1/2 cups) Eggplant.
no salt added (1 cup) Turnip greens.) Tomato. boiled (1-1/2 cups) Squash. canned (1/2 cup) Radicchio (2 cups) Radish (6 radishes) Rhubarb (1 cup) Sauerkraut. no salt (2 Tbsp. sun-dried (1/2 cup) Tomato. whole. canned (1/8 cup) Scallions (1 Tbsp. cooked (1 cup) Tomato. (2 Tbsp.Nutrient Density Scores Food item Description / portion size Calo ries 125 Sod A NDI ium score Pumpkin. uncooked (5 cups) Squash. boiled (1-1/2 cups) Spinach. 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) Tomatillo (2 tomatillos) Tomato. butternut (winter). uncooked (1 item) Tomato. all varieties.) Snow or sugar peas (1-1/2 cups) Snow or sugar peas. boiled (1-1/2 cups) Spinach. acorn (winter). whole. paste. paste. canned (1 cup) Tomato. baked (1-1/2 cups) String beans.) Tomato. boiled (1-1/2 cups) Sweet potato (1-1/2 cups) Swiss chard. spaghetti (winter) (1-1/2 cups) Squash (winter). baked (1-1/2 cups) Squash (summer) (2 cups) Squash. canned.
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and cardiovascular disease mortality in a community-dwelling population in Washington County. Hercberg S. “Fruit and vegetable consumption and risk of coronary heart disease: a meta-analysis of cohort studies. vegetable. “Fruit. “Vegetable and fruit 127 . Nagano J.References 1. Allen N. et al. 3. Esselstyn CB. Tucker KL. Hallfrisch J. Qiao N. Kodama K. 2.135(3):55661. cancer. Platz EA. “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. et al. Sauvaget C. et al.” Am J Cardiol 1999. Bazzano LA. and antioxidant intake and all-cause. Genkinger JM. Ogden LG.” Am J Clin Nutr 2002. Hoffman SC.84(3):339-41. Dallongeville J.76(1):93-9. “Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Followup Study. He J. Maryland.136(10):2588-93. Dauchet L.” J Nutr 2006.” J Nutr 2005.” Am J Epidemiol 2004. “Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). Amouyel P.160(12): 1223-33.
Cerhan JR. Jacobs DR. intake and stroke mortality in the Hiroshima/Nagasaki Life Span Study.” Eur J Clin Nutr 2000.30(1):26-31. “The potential contribution of increased vegetable and fruit consumption to health gain in the European Union. et al.” Stroke 2003. Jacobs DR. et al.” Aust N Z J Public Health 2006.4(4):893-901. “Vegetable and fruit intake and mortality from chronic disease in New Zealand. Virtanen JK. “Low intake of fruits. Tobias M. Cerhan JR.” Am J Clin Nutr 2003:78(3Suppl):517S-520S. Rose W. Roth GS.133(1):199-204.” Nutritional Abstracts and Reviews 1957. Robertson A. Liu RH.27:631. et al. 5. Wolk A.161(3):239-49. Andres-Lacueva C. Kelemen LE. “Associations of dietary protein with disease and mortality in a prospective study of postmenopausal women. Joffe M.” J Nutr 2003. Kushi LH.” Am J Epidemiol 2005. berries and vegetables is associated with excess mortality in men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. “Effects of fruits and vegetables on levels of vitamins E and C in the brain and their association with cognitive performance. 6. Rissanen TH.128 Eat Right America • Food Scoring Guide 4. Turley M. Michels KB. Martin A.” Int J Epidemiol 2002. Ingram DK. “Associations of dietary protein with disease and mortality in a prospective study . “The amino acid requirements of adult man. Kushi LH. Kelemen LE.34(10):2355-60. “Effects of reduced energy intake on the biology of aging: the primate model. Lane MA.31(4):84754. Stefanogiannis N. “A prospective study of variety of healthy foods and mortality in women.” Public Health Nutr 2001.” J Nutr Health Aging 2002. “Health benefits of fruits and vegetables are from additive and synergistic combinations of phytochemicals. Cherubini A.54 Suppl 3:S15-20. 7. Voutilainen S. Black A.6(6):392-404.
Graubard BI. Schairer C. Popovich DG.48:25. et al.928:226-35. Hardage M. Mai V.” Metabolism 2001:50(4). “Cardiovascular disease: optimal approaches to risk factor modification of diet and lifestyle. exercise. 11. “Nutritional studies of vegetarians. 9.” Am J Epidemiol 2005.8(1):47-57. Forman D. “Effects of a veryhigh-fiber vegetable.” Curr Treat Options Cardiovasc Med 2006.” Ann N Y Acad Sci 2001.283(16):2109-15. Flood A.5(6):492-9. fruit and nut diet on serum lipids and colonic function. Schatzkin A. “A prospective study of diet quality and mortality in women. Liu S. “Dietary intake of fruits and vegetables and risk of cardiovascular disease.31(4):925-43.” Gastroenterol Clin North Am 2002. Meydani M. Serdula MK. 10. Kant AK.” Int J Epidemiol 2005. Bazzano LA.” Journal of the American Dietetic Association 1966. Giovannucci E.34(1):54-60. Jenkins DJ. Bulwer BE.494-503.” Curr Atheroscler Rep 2003. “Modifiable risk factors for colon cancer.166:177-211. Kant AK. . “Nutrition interventions in aging and age-associated disease. “Diet quality and subsequent cancer incidence and mortality in a prospective cohort of women.” JAMA 2000. “Primary prevention of colorectal cancer: lifestyle.161(3):239-49. et al.References 129 8. of postmenopausal women. nutrition.” Recent Results Cancer Res 2005. Kendall CW. Martínez ME.
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131 . For complete information. The total Eat For Health program provides you with a deep reservoir of knowledge and a wealth of delicious. longevity. Eat For Health. highnutrient recipes that will help ensure that you achieve your optimal weight and reclaim your health. We hope your interest will be sparked through this guide. vitality. we urge you to get the comprehensive two-book set. 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.EatRightAmerica. and freedom from the grip of chronic and devastating diseases.com or call (877) ERA-4-USA.O Eat Right America A Message from the Publisher ur mission is to make essential nutritional information available to people everywhere. and that you will begin the exhilarating journey towards optimal health. ideal weight. Please visit us at our website www.
His most recent books include Eat to Live—The Revolutionary Formula for Fast and Sustained Weight Loss.. www. As one of the country's leading experts on nutritional and natural healing. Cholesterol Protection for Life. and the Discovery Channel’s “Second Opinion with Dr.com (877) ERA-4-USA .D. New Jersey. M.” TV Food Network. Disease-Proof Your Child— Feeding Kids Right.About the Author J oel Fuhrman. is a board-certified family physician specializing in lifestyle and nutritional medicine in Flemington. and Eat For Health.” CNN.” Dr. Fuhrman has been featured in hundreds of magazines and on major radio and television shows. including: “Good Morning America. “Good Day NY.EatRightAmerica. and to reverse and prevent disease. and a graduate of the University of Pennsylvania School of Medicine. effective weight control. Dr. Fuhrman’s recommendations are designed for people who desire superior health. Oz.
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