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FOOD SCORING GUIDE
D. M. Eat to Live– The Revolutionary Formula for Fast and Sustained Weight Loss Cholesterol Protection For Life– Lower Your Cholesterol Safely and Permanently Disease-Proof Your Child– Feeding Kids Right Fasting and Eating for Health– A Medical Doctor’s Program for Conquering Disease Eat For Health– The Original High-Nutrient-Density Program to Achieve Ideal Weight and Superior Health Two-Book Set .Other books by Joel Fuhrman.
LLC . Nutritional Excellence. M.tm FOOD SCORING GUIDE JOEL FUHRMAN.D.
Book design: Lennon Media. LLC (877) 372-4872 www.Copyright 2008 by Joel Fuhrman. contact: Nutritional Excellence. without permission in writing from the copyright holder. nor any other book. the names of patients have been changed. For information. Neither this. Inc. and do not change your diet if you are ill or on medication. All Rights Reserved No part of this book may be reproduced in any form or by any electronic or mechanical means. or change medication without professional medical advice. except by a reviewer who may quote brief passages in a review. in some cases. For reasons of privacy.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. including information storage and retrieval systems. Inc.EatRightAmerica. . except under the supervision of a competent physician. Cover design: Creative Syndicate. Do not start. Some people have a medical history and/or condition that may warrant individualized recommendation and. drugs and even surgery. M. is intended to take the place of personalized medical care or treatment. stop.D.
Dedicated to Americans who are taking steps to improve our nation’s health .
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. . . . . . . . . . . . . . . . 3 Dramatic Results Without Drugs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Dr. . . . . . . . . . . . . . . . . . . . . . 23 Measuring Nutrient Density . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1. . . 7. . . . . . . . . . . . . . . . . . . . . . . . . . 132 vii . . . . . . . . . . . . . . . . 3. . . . . . 41 You Are What You Eat! . . . . . . . . . . . . . . . . . . . . . . . 83 Nutrient Density Scores. . . . 127 A Message from the Publisher . . . . 2. . 4. . . . . . . . . . . . . . . . . . . . . . . 55 High-Nutrient Recipes . . . . . . . . . . . . . America’s Health Crisis and You . . . . 5. . . . . . . . . . . . . . Fuhrman’s Top 30 Super Foods . . . . . . . . . . . . . . . . . . 131 About the Author . . 6. .Contents Foreword . . . . . . . . . . . . . . . 85 References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8. . . . . . . . 63 Your Commitment to Health . . ix Introduction .
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nearly twice as many as we need. Eating the wrong foods leads us to consume far too many calories. The most healthful foods—fruits and vegetables—make up only 7% of our national diet. because all of these excess calories come from low-nutrient foods.Foreword M odern America is in the midst of an all-you-can-eat food fest that has us literally bursting at the seams. we eat too much and too often. Clearly. The average American consumes 3600 calories per day. The standard American diet now consists of 52% processed foods and 41% meats and dairy products. When you factor in the sedentary lifestyle most Americans have adopted (three out ix . but we also eat all the wrong foods. However. most Americans are significantly undernourished. The Center for Disease Control (CDC) estimates that an astonishing 95% of all Americans fail to get the minimum daily requirement of nutrients.
allergies. The World Health Organization now ranks the United States as the fattest nation on earth—including children. I urge you to adopt the eating principles described in this book. But to restore health to America. the current generation of children will not live as long as their parents. and even some cancers at much earlier ages. type 2 diabetes. Dr. hypertension. In spite of our spending more on healthcare than any other nation. we need to make fundamental changes in our eating habits. The CDC now estimates that one-half of all children will be overweight by 2010. I have studied epidemiology for more than 30 years. America’s children are developing “adult” chronic illnesses such as heart disease. Fuhrman is one of the world’s authorities on the effects of optimal nutrition on health. We don’t have to be a sickly nation with illnesses and medical costs spiraling out of control.x Eat Right America • Food Scoring Guide of ten American adults did not exercise even once last year). and one thing has become crystal clear—nutrition is powerful medicine. asthma. you don’t need to wait until everybody else changes. and that for the first time in our nation’s history. Fortunately. He has spent the past 20 years analyzing over 20.000 scientific studies and devising dietary . you have the perfect recipe for the obesity and chronic illness epidemics that are sweeping the nation. you can make the vitally necessary changes today. and we need to make them fast.
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. To take advantage of Dr. of the University of Southern California and Dr. ANDI is presented in this book to help you understand the differences between high-nutrient foods and those lacking in important nutrients. you need to increase your intake of high-nutrient foods and decrease your intake of low-nutrient foods. T. In fact. They also kept the weight off through the two-year follow-up. high blood pressure.D. a study on Dr. Dr. done in association with Barbara Sarter.D. Fuhrman’s approach. Fuhrman’s high-nutrient diet.Foreword xi programs that take advantage of his findings. of Cornell University found that the people who followed his dietary recommendations lost more weight than in any other study in medical history. Colin Campbell.. 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- . diabetes. diseases such as heart disease. and obesity simply disappear as a result of patients adopting the dietary principles described in this book. I have witnessed firsthand the results of his remarkable efforts. Ph. Ph. In most cases. Fuhrman has put his scientific knowledge into action in the kitchen. Fuhrman’s work is his food rating system—Aggregate Nutrient Density Index (ANDI)..
Dr. It will change the way you think about foods. your medical bills will go down as well. Fuhrman’s advice. which helps you avoid high-calorie. or other prescriptions that do nothing but treat symptoms without addressing the underlying cause of your ailment. and shows you how to put it to work in your everyday life.Sc. You will be amazed at what optimal nutrition can do for you. William Menzin. and you will lose weight and keep it off. M. Follow Dr. In this book (and more extensively in his comprehensive two-book set. and International Health Harvard Medical School (1974-2006) . Now you can control your weight and health destiny like never before.H. low-nutrient foods. this book is for you. If you have tried to lose weight but failed using traditional or fad diets. If you are raising a family. A. The information in this book may save your life. M. If you are tired of taking cholesterol-lowering medications. Eat For Health). Clinical Psychiatry.. Fuhrman takes the best of the world’s nutritional research. blood pressure medications.P. makes it understandable. M.. Nutritional Epidemiology. this book offers tremendous benefits for you and your children. this book is for you. Not only will you and your family benefit greatly through enhanced health and longevity.xii Eat Right America • Food Scoring Guide sity.D.
.unnecessarily. it is now possible to formulate a few simple diet and lifestyle principles that can save you years of suffering and premature death. The overwhelming accumulation of scientific knowledge points to a dramatic conclusion—the majority of diseases plaguing Americans are preventable. or develop cancer.Introduction N o one wants to have a heart attack. suffer a debilitating stroke. Using the information gleaned from scientific studies.. But lots of people die from these conditions every day. 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 . You have an unprecedented opportunity in human history to live healthier and longer than ever before. But living healthier and longer comes at a price. Nutritional science has made dramatic advances in recent years.
the expenditure is infinitely affordable—little more than the effort needed to establish new. more healthful eating habits.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. Everything in this book is carefully referenced to recent scientific studies. 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. Although the research is readily available for all to see. . Still.
are overweight or obese. Most people in America are overweight. and about half of us are taking drugs for chronic illnesses. 400.America’s Health Crisis and You mericans are digging their graves with their knives and forks. and nearly one-third (31%) of our children. Over the past thirty years. We literally are eating ourselves to death. This march toward national obesity is taking a dramatic toll on our health and the economy. The ever increasing waistline of America is not merely a cosmetic issue. the average weight of an 3 Chapter One A . and is causing medical and financial tragedies for more and more families. The poor diet that Americans eat also has resulted in an epidemic of heart attacks and cancer never before seen in human history. two-thirds (67%) of American adults. Last year alone. At present.000 Americans died from obesity and the weight-related chronic illnesses that develop as a result of being overweight.
food everywhere Food is available and eaten in so many places—the car. 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 office. the U. the TV room. Food. Because of America’s eating habits. Childhood obesity has tripled over the past twenty years. the ball game.virtually everywhere—that America is fast becoming .S. 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 gas station. the movies. including heart disease and cancer.4 Eat Right America • Food Scoring Guide American male has increased 27 pounds (from 164 pounds to 191 pounds)..
and soft drinks now comprise 25% of all calories consumed in America. Composition of the American Diet 7% Fruits & Vegetables 51% Refined & Processed Foods 42% Dairy & Animal Products American diet designed for disease The U. low-calorie fruits and vegetables than any other people on the face of the earth. high-calorie processed foods. Sweets. 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 .America’s Health Crisis and You 5 an all-you-can-eat buffet. But a shocking 93% of the typical American diet consists of low-nutrient. And we are almost always selecting the wrong foods.S. and only 7% of the calories we consume come from healthful fruits and vegetables. and dairy products. desserts. animal foods.
Heart disease (cardiovascular disease) kills more people than the next four leading causes of death combined. Heart disease is caused by inadequate nutrition. strokes. They are causing the record-high rates of heart disease.6 Eat Right America • Food Scoring Guide economy than terrorism or bird flu. it affects almost all Americans as cardiovascularrelated deaths have climbed to over 50%. • 58% of deaths are related to cardiovascular disease. One hundred years ago. Today. Broken hearts We are losing the war against heart disease. The tragedy of this is enormous. Impact of heart disease on America • 40% of all Americans die of heart attacks. The Surgeon General’s assessment of America’s eating habits (which in all likelihood means your eating habits) is critically important because bad eating habits lead to bigger problems than just larger dress sizes. and cancer that are plaguing the country. shapes. Modern medical techniques and drugs cannot win this war because the true cause of disease is overlooked.3 million Americans will suffer a heart attack this year. and when you . • 10% die of strokes. diabetes. More than 1. heart disease only affected 5% of the population. People of all weights. and sizes are dying needlessly from nutritional ignorance.
The disability. but people who reach adulthood are not living longer than at other times in human history. 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.or circulatory system-related death. . Infant and childhood mortality has fallen dramatically. It is not impossible or even difficult to protect yourself. suffering. you simply must eat properly. and years of life lost are almost totally the result of dietary ignorance.America’s Health Crisis and You 7 consider that nobody really has to die from a heart. Nothing else can protect you. The average age has gone up. it is even more of a tragedy. This is not entirely true.
it is very rare today that a woman dies during or soon after childbirth. For example. but when these same individuals move to America. exercise. the diseases that afflict today’s Americans are not the result of luck or genetics. and heart disease have negated these advances in public health.8 Eat Right America • Food Scoring Guide Unlike in previous times. The typical adult living today has almost no chance of reaching their genetic potential. and environment overwhelmingly overshadow genetic considerations. the reality is that nutrition. their children develop the same rates of heart disease as other Americans. those living in rural China have less than a 2% heart disease risk. They are a recent phenomenon in human history and directly parallel unhealthful . The number of overweight and obese individuals is at an all-time high and still climbing. However. Diet and disease Diets of all description flood the market. Although many people accept the notion that disease is the result of genetics or luck. stroke. Obviously. adults do not have a longer healthy-life-expectancy than centuries ago because increases in the incidence of cancer. but fewer than 3 people out of 100 are successful at losing weight and keeping it off permanently. Modern plumbing and refrigeration methods have greatly lowered the rates of infectious diseases.
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
you quickly would get sick and die soon afterwards. Their impact on overall health is broad and vast. and premature death. To lose weight and improve health. There are 13 vitamins and 25 minerals known to be important for human health. to rid itself of waste. and phytochemicals.12 Eat Right America • Food Scoring Guide experience excess weight gain. Micronutrients Micronutrients are essential nutritional substances that do not contain calories. The human body requires large amounts of some of them. various chronic diseases. and to repair damage. minerals. Nutritional excellence is achieved by eating foods that have the highest levels of micronutrients. the effects of deficiencies are devastating. Americans eat too few micronutrients. forget about macronutrient percentages.) Micronutrients are extremely important for your health. too. The three main micronutrients are vitamins. Without micronutrients. and we would live longer if we ate more. Micronutrients are needed for your body to manufacture the materials it needs for normal function. (Some researchers consider fiber and water to be micronutrients. and trace amounts . and the importance of the adequate intake of them for overall health cannot be overstated. and focus on providing yourself with the highest quality diet.
But we no longer get our foods in natural form from the wild. natural foods is wonderful. These processed foods do not contain the level and diversity of the vitamins and minerals we get in natural foods. 10 times more than the 60-milligram recommended daily allowance (RDA) for the average 150-pound human. Berkeley. magnesium. that the average 15-pound wild monkey takes in 600 milligrams per day of vitamin C. giving these primates a diet far richer in many essential vitamins and minerals than the diets consumed by any humans in the modern world. by anthropologist Katharine Milton found. Unnatural foods Knowing that the right micronutrients in the right proportions are easily available to us in whole. Most of the food we eat is concocted in factories. for instance. the fruits and vegetables that primates eat in the wild are loaded with micronutrients. such as fiber. potassium. Natural foods have been shown to contain the right types of them in the right proportions for human survival and good health. Differences on that order also were found for intakes of other micronutrients. The foods .America’s Health Crisis and You 13 of others. and beta-carotene. For example. A study of monkey diets carried out at the University of California. The monkey’s diet is amazingly rich in nutrients.
similar to meat. primate relatives are eating today. and grapes. and they should not be considered representative of the amount of nutrients that would be found in an ideal diet. If we paid more attention to what our wild.14 Eat Right America • Food Scoring Guide that primates in the wild eat include green leaves of many kinds and fruits such as figs.” The modern diet. humans have suffered from all sorts of diet-related diseases. most people don’t even take in the very low levels recommended in the RDAs. . Despite consuming almost twice as many calories (macronutrients) as we need. berries. especially the one most Americans eat. is too low in minerals and not even close to what we should be consuming for optimal health. The study also reported that the dark green vegetables the monkeys eat contain the complete array of essential amino acids. plums. perhaps we could learn new things about our own dietary needs that would help reduce health problems throughout the world. Unfortunately. The researchers in the monkey study concluded that “throughout history. fewer than 18% of adults and 2% of children consume the minimum daily requirement of micronutrients recommended. The RDAs set by the government were determined by investigating the foods modern humans eat.
pasta. natural plant foods). but Americans don’t eat much of them. beans. phytochemicals are present in foods that also are naturally high in vitamins and minerals (i. Vegetables. For optimal health.. We eat plenty of meat. There are over 1. deaths due to diabetes have in- . it should be clear why these and other diseases have become so prevalent. there is an even more serious one—deficiencies of phytochemicals. cancer. and fruit are naturally high in micronutrients. Poor nutrition and disease Poor nutrition is the primary cause of common diseases.000 important phytochemicals. it can help you recover. Phytochemicals are the most recently found class of micronutrients.e. and cookies. For example. and if you already are sick. oils. Fortunately. you need lots of phytochemicals in your diet. cheese. which are very low in micronutrients and contain no phytochemicals. chicken. and they are necessary for your cells to remove waste and to maintain normal immune function. white bread. Consuming abundant amounts of micronutrients will help protect you against disease.America’s Health Crisis and You 15 Phytochemicals As serious as deficiencies in vitamins and minerals have become. soda. Since micronutrients are critical for the prevention of diseases such as heart disease. and dementia.
bowel problems. allergies. These discoveries led to the creation of the vitamin industry. . kidney diseases. The cancer rate in America rose every year for seventy-five years straight (1930-2005).16 Eat Right America • Food Scoring Guide creased 45% since 1987. Unfortunately. headaches. body aches. About twenty years ago. arthritis. 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. and emotional disorders. fatigue. Diabetes is fueled by excess body fat and low nutrient levels in the body’s tissues. It also was noted that low vitamin intake could lead to cancer. About seventy-five years ago. The micronutrient deficiencies also leave the body prone to infections. 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. 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. which today supplies both synthetic vitamins and natural vitamins isolated from their original sources to food manufacturers and many other outlets. scientists discovered vitamins and minerals and noted that diseases occurred when vitamin deficiencies occurred.
We have witnessed the power of micronutrients. we have seen the power of nutritional excellence to prevent and even reverse disease. With this newfound knowledge. 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. eating large amounts of micronutrient-deficient animal foods and . Dietary-Induced Premature Aging Effects of the typical American diet: • Excessive weight gain • Diabetes and high blood pressure • Hardening of arteries • Increased LDL cholesterol • Autoimmune diseases • Cancer Low-nutrient foods Just as eating large amounts of micronutrient-rich natural plant foods is of great benefit to your health.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. As you can see.
Many of the animal products consumed. vitamin C. High saturated fat intake increases the risk of certain cancers and promotes high cholesterol. carotenoids. or those thousands of phytochemicals that are essential for cellular normalcy. To add insult to injury.Per Capita Cheese Consumption 1915-2000 30 25 20 15 10 5 0 1915 1935 1955 1975 1995 2000 (in pounds) . a man-made fat that is linked to cancer and heart disease. U. bioflavonoids.18 Eat Right America • Food Scoring Guide processed foods leaves you very susceptible to disease. folate. are exceptionally high in saturated fat. Neither animal products nor processed foods contain antioxidants.S. leading to heart disease. such as cheese and red meat. That is why the standard American diet (SAD) results in the diseases Americans get. many of the processed foods we eat are high in trans fat.
) Salmon (6 oz.) American processed cheese (4 oz.6 2 0.) Turkey. vanilla (1 cup) Chicken fillet sandwich Chicken thigh.5 14 12 12 11 10 9 5 5 5 4 3 3 3 2.) Flounder or sole (6 oz. part skim (4 oz.) Ricotta cheese. (6 oz. no skin (6 oz.) Ricotta cheese (1 cup) Swiss cheese (4 oz. large double patty T-bone steak (6 oz. ground. no skin.America’s Health Crisis and You 19 Saturated Fat Content of Various Foods Food Fat content in grams Cheddar cheese (4 oz. whole. shoulder (6 oz.) Butter (2 Tbsp. white.6 negligible negligible negligible .) Cheeseburger.) Fruits Vegetables Beans/legumes 24 24 20 20 20 18 18 14. part skim (1 cup) Beef.) Milk. 3.) Milk.) Ice cream. semisweet (4 oz. 2% fat (1 cup) Tuna (6 oz.) Pork.) Mozzarella. lean (6 oz.) Chocolate candy.3% fat (1 cup) Plain yogurt Two eggs Chicken breast (6 oz.
20 Eat Right America • Food Scoring Guide A needless tragedy Clearly. Even worse. these fats become more dangerous when accompanied by lots of processed foods. The disease-building process is not the by-product of aging. Micronutrient deficiencies caused by excess intake of saturated fat. Processed foods are made mostly of sugar. and oil. rather it is the by-product of a diet that is poorly designed for human primates.1 You could not have designed a better environment for creating cancer and heart attacks if you scientifically planned it. and our healthcare costs are spiraling out of control. This disease process of decreased blood flow and the resulting . Because of the poor food choices being made by most Americans. and salt and an inadequate intake of unrefined. which contain almost no micronutrients. animal protein. our country is suffering from extremely high instances of chronic illnesses. 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. highnutrient plant foods lead to a potent disease-promoting synergy that is the primary cause of most life-shortening diseases in America. white flour. Americans are eating too much saturated fat and trans fat. The micronutrient deficiencies gradually lead to more and more damage as time goes on.
high blood pressure and strokes (diseased blood vessels leading to and in the brain). dementia (diseased blood vessels in the brain). one that can be remedied by removing the original cause—poor diet. 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. diminished nutrient delivery should be understood as a single disease process. for example.S. and claudication (diseased blood vessels in the .America’s Health Crisis and You 21 Annual Soft Drink Consumption in the U. this singular cause and effect is obscured by the way diseases are named—based on which organ shows the most serious (or most obvious) symptoms. Unfortunately. heart attacks and angina (diseased blood vessels in the heart). impotence (diseased blood vessels leading to and in the penis).
Scientific studies have demonstrated that the damage to diseased blood vessels can be gradually reversed. is doomed to failure. commit yourself to a new. and to add many quality years to our lives. energy boosters. such as magic drinks. in many cases. herbal picker-uppers. fatbinding pills. and maintaining a healthy. slim waistline. when in fact they are merely different manifestations of the same disease. Instead of looking for magic. Everything else. to disease-proof our bodies. and the damaged blood vessels can become unclogged.2 The “secret” is to eat large quantities of high-nutrient foods.22 Eat Right America • Food Scoring Guide legs) are treated as individual diseases. Unprecedented opportunity Advances in nutritional and health sciences have given us an unprecedented opportunity to be healthier. Nutritional excellence is the secret to optimal health. . Most diseases are effectively treated through nutritional means and. and those cancer-causing high-protein diets. to live longer than ever before. disease prevention. healthy you. it is the only way to lose weight healthfully and permanently. are completely reversed through aggressive nutritional intervention. In fact.
Remember. Peggy suffered from chronic ane23 . then nutritional excellence is the most effective approach. one day recently I saw four patients who dropped their LDL cholesterol below 100 mg/dl. high blood pressure. I have studied the results of nutritional intervention on thousands of my own patients. this was just one day in my practice! Not only did each of these patients previously have dangerously high cholesterols. Just as an example. and diabetes (all examples of common illnesses that are more effectively treated with nutritional intervention than drugs or surgery) and get slim at the same time. and the results have been dramatic. I have helped thousands of patients successfully lower their cholesterol levels without drugs. but each also had reported numerous additional health problems. For example.Dramatic Results Without Drugs Chapter Two I f you desire to throw away your medications and recover from chronic illnesses such as heart disease.
They all returned to my office between 6 and 8 weeks after their first visit.24 Eat Right America • Food Scoring Guide mia. Maria had become severely ill from a statin drug prescribed to her by her prior physician. and they realized that prescription drugs were risky and not the answer. These four patients needed help. Peggy: Total cholesterol Triglycerides LDL HDL Eugene: Total cholesterol Triglycerides LDL HDL Keith: Total cholesterol Triglycerides LDL HDL Before After 249 169 157 58 150 105 80 49 247 72 191 51 156 42 104 44 237 165 152 52 158 79 99 43. and this is what we found. Keith had chronic heartburn and allergies. Eugene was tired all the time.5 .
When you adopt a program of nutritional excellence to reverse or prevent heart disease. Peggy’s anemia went away. and his allergies started to improve. strokes. There have been cases where a patient has had to overcome some discomforting dietary hurdles after switching . hemorrhoids.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. age more slowly. constipation. 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. you will likely find your digestion improves. He stopped his antacids and acid-blocking medication. too. and headaches will disappear. but many of their other problems also began to clear. and cancer—will decrease. For example. and your heartburn. diabetes. Keith never had heartburn again. You’ll gain more energy. Eugene was no longer fatigued. and your risk of other serious diseases—especially dementia. They all became enthusiastic about life again.
I have been following your program since November 2002 with spectacular results. I told him that I had recently bought your tape and book. I have struggled with high blood pressure (160/105) and high cholesterol (275) for many years. All of the patients who make the switch enjoy eating this new way. I have generally enjoyed relatively good health over the years. Eat to Live. But those symptoms are temporary. and that I was going to make a major diet change and follow your recommendations instead. I saw my cardiologist yester- .26 Eat Right America • Food Scoring Guide from a dairy-meat-processed food diet to one that is vegetable-fruit based and rich in nutrients and phytochemicals. Keith. Dear Dr. Great results like those achieved by Peggy. Eugene. and I am one happy 68-year-old. My cardiologist visit last October resulted in his increasing my Lipitor from 10mg/day to 20mg/day. Fuhrman. and it motivates them to take steps to enjoy healthier and more fulfilling lives. They learn to enjoy the new tastes and aromas and their newfound energy. Also. and I have been able to stop all medications. he placed me on Accupril. 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 Maria are not limited only to patients who live near enough to come see me in my office. This letter from Joe in Connecticut is typical. However. My name is Joe Lavaler.
Dr. of Fairfield. I tell everyone who will listen that there is no “free lunch” and that you have to stay focused and committed. spinach.Dramatic Results Without Drugs 27 day. 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). Connecticut. etc. beans. He said that he had heard of your program. We make a lot of soups with collard greens. My wife and I cook most days in a Crock-Pot. It worked where all other diets failed. My cardiologist. 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. said I made a remarkable turnaround and should be proud of myself. Joseph Lavaler . I currently weigh 211 lbs. and feel better than I have in a long time. mustard greens. I brought a copy of your book with me. I want to thank you for my greatly improved health. Sincerely yours. Kunkes.
Countless studies have shown that the combination of high-nutrient intake and lower caloric intake promotes disease-resistance and longevity. healthy life. productivity. highmicronutrient diets reduce the occurrence of cataracts. it helps control overeating. diabetes. That means that as high-nutrient vegetables and high-nutrient fruits increase as a major portion of caloric intake. and depression. The potential reduction in disease rates shows no threshold effect in the scientific studies. the better your health will be. osteoarthritis. not symptoms Uncovering the causes of a health problem.28 Eat Right America • Food Scoring Guide Removing causes.3 The recommendations presented in this book will help . always results in a more favorable outcome than simply covering up symptoms with medications. and life span. back pain. and the lower caloric intake enables your body to more effectively undertake its selfhealing tasks. dementia. Increasing your consumption of high-nutrient fruits and vegetables is the key to disease resistance. In addition to reducing the occurrence of cancer and heart disease. disease rates fall in a dose-dependent manner—the more the diet is comprised of these foods. When you eat foods that are naturally rich in micronutrients. and a long. disease reversal. kidney stones. and eliminating them when possible. gout. Adopting a better diet could dramatically increase your health.
Eat For Health. rather it is based on the preponderance of evidence from thousands of scientific studies. But to live longer and more healthfully.Dramatic Results Without Drugs 29 you if you are looking to stay well and maintain your youthful vigor. Dr. There are distinct advantages to choosing healthful. 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. It is not based on narrow or obscure scientific principles. In a nutshell. to achieve superior health with a comprehensive program based on the nutrient density of foods. H = N/C . you are what you eat. 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. The result is an opportunity. you must Eat To Live. free of the chronic diseases that plague so many Americans. The science and logic behind Eat to Live and my twobook set. is easy to understand. unprecedented in human history.
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.30 Eat Right America • Food Scoring Guide nutrient-rich foods over unhealthful. 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. your diet must be high in nutrients (micronutrients). There is no health benefit to losing weight and then putting it back on again soon afterwards. 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. Permanently maintaining healthy weight Temporary weight-loss techniques (what we all call “dieting”) serve no purpose. That means that the only dietary change that . Using it helps you make food choices that can help you to maintain youthful vigor and mental capacity as you age. Another way of saying that is your health is dependent on the nutrient-to-calorie ratio of your diet. If you want those advantages. The Health Equation: H = N/C illustrates the concept that to be in excellent health. I urge you to become familiar with my simple Health Equation: H = N/C. Health benefits only occur when the weight loss is maintained forever. nutrient-poor ones.
At a BMI of 25. as BMI index rises above 25. the ratio between weight and height. Researchers base their definition of obesity on body mass index (BMI). Diabetes is a good example of how the incidence of serious disease goes up as your weight increases. By the time BMI reaches 35. Similar increases occur with other chronic diseases. risk is a staggering 90%.30(6):1562-66. At a BMI of 30. the incidence of diabetes increases rapidly. * Diabetes Care 2007.Dramatic Results Without Drugs 31 O Weight and Diabetes besity is closely associated with more than seventeen major chronic conditions. Weight and Diabetes * Incidence Body Mass Index (BMI) As you can see on the chart. cancer. . risk increases to 50%. diabetes risk is 15%. including heart disease. and diabetes.
This knowledge can guide you for the rest of your life. This leads them to eat too often—and too much—as a way of preventing the discomfort. and neurotransmitters. making it easier to reach your ideal weight. eating more high-nutrient foods helps control food cravings and overeating behaviors. It is controlled by a system of messengers—hormones. It can be your fountain of youth. you are not on a diet. The symptoms are similar . Eating more high-nutrient food is the only way to lose weight permanently. you merely have changed your eating habits. many people experience uncomfortable symptoms a few hours after eating. nerves. and eating more nutrients leads to permanent improvements in your health. and it will never go out of style. you can be driven to eat more calories than you need for optimal health. but you can enjoy it now. Knowing these important facts and putting them into practice is your key to health and longevity. Because of poor diet and health habits.32 Eat Right America • Food Scoring Guide can work is one that you stick with permanently. Fortunately. High-nutrient eating is the way of the future. If the change you make to your diet is permanent. It is not a fad. When your body’s micronutrient needs are not met. How nutrients control your appetite Hunger is a complicated thing.
and you will not be driven to overeat anymore. Symptoms of toxic hunger • • • • • • Shakes Headaches Lightheadedness Stomach fluttering Abdominal cramping Mental confusion Be forewarned. Eating healthfully may make the symptoms of toxic hunger feel worse temporarily. people with food addictions feel poorly after digestion because their bodies are experiencing withdrawal symptoms.” Toxic hunger goes away when you establish the habit of eating a high-nutrient diet. and you will no longer desire the extra calories you used to crave to palliate unpleasant symptoms. Since eating again (akin to taking another “fix”) makes the discomfort go away.” Like drug addicts. . these detoxification symptoms are mistaken for hunger. I call these symptoms “toxic hunger. However. You quickly will become comfortable eating less. you may experience withdrawal or detox symptoms for a week or so. in a short time these long-standing symptoms will disappear.Dramatic Results Without Drugs 33 to those drug addicts feel when they are too long without their “fix. When you stop drinking coffee or discontinue other harmful habits.
what. Fuhrman’s Top 30 Super Foods with the highest nutrient density. You will know when food is really needed. phytochemicals. See page 83 to learn about Dr. You will become more in touch with your body’s natural instinctive signals. Eat fewer macronutrients: protein. fat. and how much to eat. H = N/C is not only the secret formula for health. One of the huge benefits of high-nutrient eating is that you lose the food cravings. fiber. . hypoglycemic symptoms. and other sensations that drive people to overeat. It can direct you to the appropriate amount of calories—not too many and not too few. 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.34 Eat Right America • Food Scoring Guide After a period of time eating a diet much higher in micronutrients. minerals. and you will know when. you eventually will experience what I call true hunger. true hunger signals will help direct you to your ideal body weight. which is felt mostly in the throat. it also is the best formula for weight loss. These natural. You will be able to step off the dieting merry-go-round. Eat more micronutrients: vitamins. carbohydrates.
day after day. We don’t see the harm as we hurt our bodies in tiny increments. the damage is easily seen. and that is to eat a diet rich in micronutrients. The statistics seemingly bear this out. John Pawlokoski. Silent. and young adults “seem” to get away with years of poor nutrition. high cholesterol. are beyond our control. So it is not surprising that most people assume that we have to expect these things as they are. Eating for nutritional excellence is the only sensible way to diet. teenagers. and even dementia are the inevitable consequences of aging. you will find yourself effortlessly losing weight without dieting. Over 90% percent of elderly Americans require medications for high blood pressure or other heart conditions. We also are told that they are primarily the result of genetics and. There is only one best way to eat for better health and a thinner you. by eating a low-nutrient diet. we blame it on aging. Then.Dramatic Results Without Drugs 35 nutrient chart and take in high levels of phytochemicals. Children. invisible damage We continually are being told that heart disease. they are the consequence of consuming a low-nutrient diet over time. therefore. When John first came to me as a patient in 1994. . Let me illustrate my point with one of my patients. But these diseases are not the consequence of aging. But after enough time goes by. high blood pressure.
and he was given medications. After the first month. nitroglycerin Following his evaluation with me. John in 1994 at age 69 Weight Blood pressure Cholesterol LDL cholesterol Glucose Medications 180 160/90 240 156 98 2 blood pressure medications. Angioplasty was recommended. John decided to follow my nutritional advice 100%. He reported that he first experienced pain in his chest and arms while exerting himself working in his backyard. his total cholesterol dropped to 168. including calcium channel blockers and nitroglycerin. Within two months he had lost 14 pounds. He soon began to get uncomfortable with minimal activity. The cardiologist agreed . He did not need to use nitroglycerin any longer and was able to be active and exercise without symptoms. 1 cholesterol-lowering drug. and he had no further angina (chest pain) symptoms. He saw his cardiologist again. to relieve his symptoms.36 Eat Right America • Food Scoring Guide he was age 69. He saw a cardiologist who performed a stress thallium and a cardiac catherization that demonstrated four areas of severe narrowing.
He ate himself to wellness. until he reached his ideal weight and his ideal blood pressure and cholesterol. he got healthier. there was no need to go forward with the angioplasty. You can get well. High blood pressure. too. and their diseases slowly melt away with time. They get healthier the longer they stay on the healthful diet. John’s disease parameters got lower and lower with time. no matter what your age! . He was able to discontinue all drugs. and the resultant diseases they cause were not from aging. His own body provided the “cure” when it was supplied with the right raw materials to work with. As John got older. His blood pressure became lower and lower with each passing month on the high-nutrient diet. and his cholesterol dropped further and further. 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. John never had a heart or health problem again. high cholesterol.Dramatic Results Without Drugs 37 that since John was using an effective dietary approach that was working so well.
If you are one of them. You can protect yourself not just from heart disease. They think they can’t lose weight. cancer. and I would rather die young than not enjoy my food. I enjoy unhealthful food too much. but I don’t want to eat like that. You can get healthier and healthier every day. The first is that your taste adjusts. you should be beginning to understand why those diets failed and why they became too difficult to stick with. and dementia. By now. such as diabetes. So they just throw in the towel. senility.38 Eat Right America • Food Scoring Guide Your body is a miraculous self-healing machine when your nutritional needs are met. you have a choice to make. Like John. They have failed with diets in the past. I know eating vegetables and fruits is healthy. strokes. here are a few more things you may not have considered. The real fountain of youth Most Americans have given up hope of ever achieving their optimal weight and health. and they don’t think they can change. 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. and you begin to relish the new foods once you get used to eat- . but also from many other diseases. you can control your health destiny. At this point.
. one volume of which is devoted entirely to recipes. I guarantee you that if you learn more and follow this program faithfully. Now that you know you can control your health destiny through high-nutrient eating. but have no fear—great tasting healthful recipes abound. 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. Learn the foods that are richest in micronutrients. Visit www.EatRightAmerica.com for information on how to purchase my comprehensive two-book set. 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. you soon will enjoy eating more—not less—than you do now. and then I will show you how to plan a menu with recipes that will disease-proof your body. let’s take a look at high-nutrient eating in action. Eat For Health.
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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. 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. 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. the leading 41 . Our modern American. your body functions better and resists the effects of “aging. High-nutrient eating has the opposite effect. Phytochemicals are necessary to enable your body’s defenses against cancer and cardiovascular disease.” Nutritional excellence also helps minimize any genetic weaknesses you may have. When you ingest a broader assortment and amount of these phytochemicals.
Eat to Live. The rankings in this book can supplement the high-nutrient hierarchy explained in my book.com). you will see dramatic health benefits. the foods * Patent Pending . Fuhrman’s Aggregate Nutrient Density Index* (ANDI). In addition. these rankings underestimate the healthful properties of colorful natural plant foods compared to processed foods and animal products. you will be able to make better choices as you shop and eat. and also to get a deeper understanding of the benefits of eating a diet that is higher in nutrient density.EatRightAmerica. visit: www. which is described on page 85. and application of my approach. I encourage you to use these additional resources to further understand the science.42 Eat Right America • Food Scoring Guide causes of death in the modern world. logic. Because phytochemicals are largely unnamed and unmeasured. and in my comprehensive two-book set. (For more information. you must learn which foods are which. they will give you many valuable tips and strategies designed to make eating right pleasurable and delicious. Once you know the nutrient scores of foods. The nutrient density rankings of foods in this book are derived from Dr. Eat For Health. As you eat more high-nutrient foods and minimize your consumption of low-nutrient foods. To be able to eat more of the foods that are high in nutrients and fewer of the foods that are low in nutrients. Fortunately.
they are still reasonable measurements of nutrient content. It is only when you include prepared foods. including some high in saturated fat. all natural foods contain less than half a mg of sodium per calorie. So even though these rankings may result in lower ratings for the highest-nutrient foods. Try to avoid foods with more salt than calories. When eating foods from lower-nutrient categories. Foods that contain more sodium (in milligrams) than the number .Measuring Nutrient Density 43 that contain the highest amounts of known nutrients also are the same foods that contain the most unknown nutrients. Since the foods with the higher nutrient scores are low in calories and do not contain saturated fat. cholesterol. trans fat. and added salt. and restaurant foods in your diet that excess sodium becomes an issue (because of the risk of high blood pressure and strokes). or added salt. cholesterol. These are not recommended foods and are included simply to help people make choices as they make the transition to nutritional excellence. there are nutrient scores for a wide range of commonly eaten foods. For example. trans fat. Smart choices In chapter 8. the sodium levels need to be considered. you need not give these unhealthful food factors much thought once you start choosing foods that have the highest nutrient density. processed foods.
the better the food. the food becomes more dangerous to include in your diet. your total daily intake of sodium should be under 1000 mg.44 Eat Right America • Food Scoring Guide of calories cannot be considered healthful. 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. The higher the number. Sample Nutrient/Calorie Density Scores Dr. Fuhrman’s Aggregate Nutrient Density Index* (ANDI) The higher the number. As the sodium number gets higher and higher. Sample scores Below is a sample list of nutrient scores for some familiar foods. There are additional comparisons that appear later in this book. Ideally.
5 .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 .
athlete. depending on the percentage of higher-fat fare such as avocados and raw nuts and seeds eaten as a percentage of total calories. The most healthful way to lose weight is to increase the overall nutrient density of your diet. Eating more of these highercalorie. The percentage of fat intake can vary from 15-40% on a healthful diet. if you only ate foods with the very highest nutrient density score. and so satiated from the micronutrient fulfillment. As you will see. “Dieting” is not needed to maintain a healthful weight. gives you a hint at the secret to permanent weight control. that it could keep her from meeting her caloric (macronutrient) needs. For example. This. and you should eat some of your diet from lower-nutrient categories. thin person. she would become too full from all of the food volume and fiber.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. the thinner you get. higher-fat foods is necessary for an active. some categories of foods are lower in . She could become too thin. or growing child. of course. You only need to eat more high-nutrient food and less low-nutrient food. your diet could be too low in calories or too low in fat. The more high-nutrient foods you eat. If an avid (or professional) athlete ate only the very highest-nutrient foods.
Another common misconception is the notion that you need to maintain a fixed. Some recommend high-protein. “Where do you get your protein?” In a diet that is chock-full of vegetables and fruits. exact ratio (percentage) of fat. carbohydrate. But it isn’t. it might seem like a reasonable question. 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. There also are plenty of self-appointed experts ready to tell you that the ideal diet should be based on your heritage. pick from the higher-nutrient foods in each category. others lowprotein. or the spelling of your mother’s maiden name. others recommend much higher levels of fat. blood type. and short on animal products. eye color. some recommend very low-fat diets. skin tone. and protein. But regulating the macronutrient content of a diet is not the critical factor you .Measuring Nutrient Density 47 nutrient density than others. It is an old myth that a diet needs to contain lots of animal products to provide enough protein and be nutritionally sound. Misconceptions about protein The most common question people are asked when they switch to a nutrient-rich diet is. When selecting foods from those categories.
Increasing . unless your diet is significantly deficient in overall calories. less fat. and here’s why. These are the source of all calories. Don’t worry about not consuming enough of any of these. so does the incidence of chronic diseases. protein. especially vegetables. or carbohydrates. There is protein in all foods. Is protein bad for us? No. If it is. If you are overweight.48 Eat Right America • Food Scoring Guide should be concerned with. too. Unless you are anorexic. It is almost impossible to consume too little protein. 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. you’ll be deficient in other nutrients as well. protein. Micromanaging the percent of fat. Therefore. The fact is.4 Most Americans simply don’t need to increase eating any macronutrients. You need to consume fewer calories. you have consumed more calories than you have utilized. it is very rare to find an American who is deficient in fat. or carbohydrate isn’t going to change the amount of calories very much. no matter what you eat. protein deficiency is not a concern for anyone in the developed world. and less carbohydrate. incidence of chronic diseases goes up when you increase the consumption of carbohydrates and fat. almost all overweight individuals need to consume less of all the macronutrients—less protein. Hundreds of studies show that as protein consumption goes up. not just in animal products.
from the fewest calories. But in the here and now. the excess is harmful. diabetes. excess weight drops off at a rela- . Key to superior health and your ideal weight When you eat to maximize micronutrients in relation to calories. the goal of a high-level diet is to get the most micronutrients. chronic illnesses such as high blood pressure. and it is hurting us. The focus of this book is to promote the consumption of high-micronutrient food. your body functions will normalize.5 The problem is that people in modern societies like the United States eat diets that are deficient in micronutrients. H = N/C. and high cholesterol melt away. 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. not macronutrients. But it is bad if you are already getting too much.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. If any of these nutrients exceed our basic requirements. Simply put. like a starving person in a troubled area of the world. in both amount and diversity. Americans already get too much protein.
This miscalculation has cost us dearly. vegetables. The myth that plant proteins are “incomplete” and need to be “complemented” for adequate protein is still alive. 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. Complete protein When you hear something over and over from the time you were a young child. The mistake of focusing on the “importance” of protein in the diet is one of the major reasons Americans have been led down the path to dietary suicide. it becomes too difficult to overeat when you eat your fill of high-micronutrient food. So it should not come as a surprise that the myth that we need to consume animal products to get adequate protein is still alive and well in America. By favoring a dairyand meat-heavy diet. In fact.50 Eat Right America • Food Scoring Guide tively fast rate. You simply don’t crave to overeat anymore. Amino acids are the building blocks that make proteins. For too long. and beans. It’s like you had your stomach stapled. instead of one rich in fruits. we have brought forth an epidemic of heart attacks and cancers. it is easy to accept it as true. . too.
Even people who eat a total vegetarian (vegan) diet. the average American consumes 100-120 grams of protein per day. It is interesting to note that foods such as peas.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). as well. Today’s nutritional science has deemphasized the importance of protein because we now know that it is easy to get enough. and that too much is not good. a sufficient amount of all essential amino acids is provided.6 Today. and beans have lots of pro- . but to higher rates of cancer. Scientific studies on human protein requirements demonstrate that adults require 20-35 grams of protein per day. when eaten in amounts to satisfy your caloric needs.8 Plant protein and micronutrients Eating more plant protein is the key to increasing our micronutrient intake. mostly in the form of animal products. which contains no animal products.7 We simply don’t need all this protein. well above the minimum requirement. green vegetables. While some vegetables have higher or lower proportion of certain amino acids than others. This high level of animal product consumption has been linked to not just heart disease and strokes. have been found to consume 60-80 grams of protein per day.
Plus. 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. we get plenty of protein. By eating more of these high-nutrient.52 Eat Right America • Food Scoring Guide tein—even more protein per calorie than meat. Excesses of saturated fat are not favorable for good health. and our bodies get flooded with protective micronutrients simultaneously.2 10 5 15 4. frozen (one cup) Tofu (4 oz.2 18 9 7 11 5 . Protein content of selected plant foods Foods Grams Almonds (3 oz.) Banana Broccoli (two cups) Brown rice (one cup) Chickpeas (one cup) Corn (one cup) Lentils (one cup) Peas.) Whole wheat bread (2 slices) 10 1. plant protein does. animal protein is married to saturated fat. low-calorie foods. frozen (one cup) Spinach. Animal protein does not contain antioxidants and phytochemicals.
even if you are a serious athlete. the nutrient density of your diet will go up automatically. Exercise drives an increased hunger. and they are higher in nutrients per calorie than any other food. high-nutrient.9 As you eat more vegetables and fewer animal products. and as you consume more calories to meet the demands of exercise. You can achieve your ideal weight and slow the aging process with a high phytochemical intake. you will naturally get the extra protein you need. they contain an assortment of additional heart diseasefighting nutrients independent of their ability to lower cho- . However. when a high-fiber. vegetable-heavy diet was tested in a scientific investigation. your cholesterol lowers dramatically. Weight loss and cholesterol When you drop body fat. your cholesterol lowers somewhat. they have no saturated fat or cholesterol. it was found to lower cholesterol even more than most cholesterol-lowering drugs.Measuring Nutrient Density 53 No complicated formulas or protein supplements are needed for you to get sufficient protein for growth. In fact. Vegetables not only contain adequate protein. But when you reduce animal protein intake and increase vegetable protein intake. So eat more vegetables! The cholesterol-lowering effects of vegetables and beans (high-protein foods) are without question.
Better yet. add them to a dish in small amounts like condiments so that the total amount you consume each week will be even less. and then test it to see what kinds of results you get. make it taste great.11 If you increase your intake 80%. too. Eat fewer animal products and fewer processed foods. I can tell you now that the results will astound you! . disease-fighting foods on the planet. the risk of getting cancer drops 80%. Eat vegetarian dinners frequently. vegetables. Design a food plan that uses large quantities of the most powerful anticancer. and beans. nuts. when you use animal products. Choose health I urge you to start eating a diet that contains more highnutrient plant foods today. Cancer incidence worldwide has an inverse relation with fruit and vegetable intake.54 Eat Right America • Food Scoring Guide lesterol. and replace these calories with more fruits. seeds. At minimum. I recommend that you cut back on animal-product consumption from three servings a day to one serving a day.10 They fight cancer. Make this dietary transition an exciting adventure where you learn new great-tasting recipes with high-nutrient plant foods.
and fiber) blunts the drive to consume calories. not how much you eat. First of all. But most importantly. This is because micronutrient fulfillment (getting your fill of vitamins. phytochemicals. low-nutrient foods that put the weight on in the first place. I am advocating that you eat primarily high-nutrient foods from now on.You Are What You Eat! Chapter Four I f you need to lose weight. you will be eating hearty portions of (low-calorie) food. Eating primarily high-nutrient foods is nothing like being on a “diet” (where you try to eat less). 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. grasp the concept that being overweight has mostly to do with what you eat. high-nutrient foods are so nutritionally satisfying that you simply will have less desire for the high-calorie. minerals. The common practice of losing weight for a tempo55 .
the higher the nutrient density level. High-nutrient menus Let's compare three days of menus.EatRightAmerica. To show that even small changes can make a big difference. Good health is dependent on maintaining a stable lighter weight for the rest of your life. The differences are quite dramatic. the more benefits you receive.com or call: (877) ERA-4-USA. Nutritional excellence brings substantial benefits. which will automatically reset your weight to a lower point permanently. These three menus are merely a sample of the comprehensive nutritional makeover program described in my twobook set—Eat For Health. Each menu is followed by an analysis of its nutrient content and its total nutrient score. I've listed nutritionally excellent meals beside meals that are typical of the standard American diet. visit: www. I've given examples of three progressively higher levels of nutritional excellence in the following menu comparisons.56 Eat Right America • Food Scoring Guide rary period of time and then gaining it back is of no benefit to your health. What you should do is learn to eat a nutrient-rich diet. Eat For Health. . The complete Eat For Health program includes four phases of dietary excellence and 30 days of gourmet recipes. To purchase the complete two-book set. That means you should not diet.
* See recipes in Chapter 5. 63. 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. beginning on p. .You Are What You Eat! 57 Menu I Comparison Standard American Diet vs. 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.
339 2782 1310 3532 55 . thiamine (mg) B6.7 2.5 10.2 120 15 300 0 26 1942 71 382 29 20 4 54 1582 603 2.3 23 409 148 890 8.7 89 3.9 122 7. Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.58 Eat Right America • Food Scoring Guide Menu I Nutritional Analysis Standard American Diet vs.8 1. 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 1.8 23 802 491 681 8.
You Are What You Eat! 59 Menu II Comparison Standard American Diet vs. beginning on p. 63. * See recipes in Chapter 5. Eat For Health Diet Standard American Diet Breakfast • Blueberry muffin • Coffee/cream Lunch • Nachos w/ cheese • Cookies Dinner • Iceburg lettuce salad w/Italian dressing • Fried chicken • French fries • Corn • Cake Eat For Health Diet Breakfast • Blueberry Orange Smoothie* Lunch • Vegetable Bean Burrito* • Apple Dinner • Mixed greens w/ Orange Cashew Dressing* • Chicken Dijon* • Baked Sweet Potato Fries* • California Creamed Kale* • Mango Coconut Sorbet* See Menu II Nutrient Analysis on the next page. .
8 21 717 632 735 12.7 59 4. 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 .8 1.9 786 253 1257 795 19 2086 103 271 79 148 13 47 894 607 2.60 Eat Right America • Food Scoring Guide Menu II Nutritional Analysis Standard American Diet vs.4 9.5 26. thiamine (mg) B6. Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.0 255 215 746 7.1 3.055 2373 85 .302 4420 64.4 88 5.
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. . 63. * See recipes in Chapter 5.You Are What You Eat! 61 Menu III Comparison Standard American Diet vs. 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. Eat For Health Diet Standard American Diet Breakfast • Bagel w/ cream cheese • Orange juice Eat For Health Diet Breakfast • Lettuce. Fuhrman’s Famous Anti-Cancer Soup* • Yummy. beginning on p.
9 1557 17 385 0 19 1985 70 335 56 .4 . Eat For Health Diet SAD EFH Calories Protein Carbohydrate Fat Cholesterol (mg) Saturated fat Fiber Sodium (mg) Vitamin C (mg) B1.55 12. 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 1.395 3167 91 .2 62 2. thiamine (mg) B6.1 23 916 642 824 10.7 36.62 Eat Right America • Food Scoring Guide Menu III Nutritional Analysis Standard American Diet vs.2 129 9.25 10 62 1123 495 1.9 3.2 474 129 625 5.165 6089 64.
pitted 2 oranges. create variations. and start on the road to your optimal weight and health. Enjoy them.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. Breakfasts Blueberry Orange Smoothie 1 cup frozen blueberries 3 dates. peeled 1 banana 1 Tbsp. ground flaxseed Blend in blender until smooth. Serves: 2 63 .
64 Eat Right America • Food Scoring Guide Lettuce. 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. per leaf 12 romaine lettuce leaves 2 bananas. Dr. . Banana & Cashew Wrap 2 tsp. Feel free to use any variety of fruit and nuts. lay banana slices on cashew butter. chopped Place fruit on a plate and sprinkle with walnuts. sliced 8 walnuts. Fuhrman’s Raw Cashew Butter. A delicious and healthful treat! Serves: 2 Fruit & Nut Plate 1 cup blueberries 1 cup strawberries. thinly sliced Spread cashew butter on lettuce leaf. sliced 1/2 green apple. and wrap lettuce around.
optional Preheat oven to 350 degrees. moister version of these bars. Press dough in a 9x9 inch baking pan. When cool.High-Nutrient Recipes 65 Yummy. optional 1 Tbsp. Serves: 8 . date sugar. mashed 1/4 cup unsweetened applesauce. add the applesauce and date sugar. Mix ingredients together in a large bowl. If you’d like a sweeter. slice into squares or bars and serve. Cool on wire rack. 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. Bake for 30 minutes.
Fuhrman’s VegiZest or other no-salt seasoning 1 cup raw cashews 8 oz. Dr. chopped (stems and center ribs cut off and discarded) 4-5 cups fresh carrot juice 2 cups fresh organic celery juice 2 Tbsp. or until beans are soft. Serves 6-8 . or oyster). Add more soup liquid and the cashews to the mixture and blend/puree. mushrooms (shiitake. zucchini. Remove the onions. Cover and simmer over low heat until onions. creamy mixture back to the pot. zucchini. chopped Set cashews and mushrooms aside. and leeks in a high-powered blender or food processor. Put all other ingredients into a very large pot. and leeks from the pot along with some of the soup liquid. collards.66 Eat Right America • Food Scoring Guide Soups Dr. Blend/puree the onions. 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. zucchini and leeks are soft (about 20 minutes). or other greens. Return the blended. cremini. being careful to leave the beans and some of the kale in the pot. Add the mushrooms and simmer another 30 minutes.
High-Nutrient Recipes 67 Fast Black Bean Soup 2 15-oz. if you like) Combine first 9 ingredients in a soup pot. chili powder. Bring to a boil and simmer on low heat for 30 minutes. Stir in fresh tomatoes and heat through. 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. Serves 5 . Serve topped with avocado. chopped or mashed 1/2 cup chopped green onions 1/4 cup raw pumpkin seeds (lightly toasted. and pumpkin seeds. green onions. or to taste 1 cup chopped fresh tomatoes 1 avocado.
Swiss chard. Dr. ground allspice 2 sweet potatoes. chopped 1/2 cup chopped fresh parsley In order listed. Bring to a boil. and simmer for another 10 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. chopped 1 red bell pepper. Serve topped with chopped parsley. peeled and cut into 1 inch cubes 2 bunches Swiss chard leaves and stems. finely chopped 1 onion. and simmer for 40 minutes. minced or pressed 3 Tbsp. cover. Add the chard. grated fresh ginger root 3 Tbsp. ground cumin 1/8 tsp. and parsley—in a soup pot. finely chopped 6 cloves garlic. finely chopped 2 carrots. Fuhrman’s VegiZest 1 tsp. Add the potatoes. and simmer for another 15 minutes. ground coriander 1/2 tsp. Serves 5 .
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. Dr. Fuhrman’s Spicy Pecan Vinegar Blend all ingredients in a high-powered blender until smooth and creamy. Fuhrman’s Black Fig Vinegar Mash all ingredients together with a fork until smooth. peeled and quartered 1/2 cup raw cashews (or 1/4 cup raw cashew butter) 2 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 . no-salt or low-salt pasta sauce 3 Tbsp. Serves 2 Orange Cashew Dressing 2 oranges. Fuhrman’s Blood Orange Vinegar 1/2 tsp. Fuhrman’s Almond Butter 2 Tbsp. raw cashew butter 2 Tbsp.High-Nutrient Recipes 69 Salad Dressings Russian Fig Dressing 4 Tbsp. balsamic vinegar 1 Tbsp. Dr.
Put half the mixture aside and pour the rest over chicken. but it is much better than fried chicken. and it is a step in a healthier direction. Worcestershire sauce. and Dijon mustard into a marinade. Dijon mustard Trim all fat from chicken breasts. vegan Worcestershire sauce 4 tsp. chopped 1/2 head cauliflower florets. Serves: 2 Note: This is not a high-nutrient recipe. Serve with rest of marinade spooned over top. fresh lime juice 2 cloves garlic. chopped 1 tsp. chopped 2 red peppers. garlic. basil . minced 2 Tbsp. Vegetable Bean Burritos 1 head broccoli florets. Mix lime juice. Marinate for 1/2 hour. Broil on low or grill for 7 minutes per side or until thoroughly cooked.70 Eat Right America • Food Scoring Guide Main Dishes Chicken Dijon 2 boneless and skinless chicken breasts 4 Tbsp. chopped 1 medium onion. chopped 1 zucchini. chopped 2 carrots.
can pinto beans (no salt added). In the meantime. Top with pasta sauce and shredded soy mozzarella cheese if desired. Dr. optional 1/2 cup shredded soy mozzarella cheese. Fuhrman’s VegiZest or other no-salt seasoning 4 cloves garlic 1 cup cashews 1/2 cup unsweetened soy milk 1 15-oz. Serves: 8 . to taste 1 tsp. optional Wraps 8 whole wheat tortilla wraps or large romaine lettuce leaves Chop vegetables into small pieces by hand or in a food processor. oregano 1 tsp. sauté vegetables with herbs and spices in 1/8 cup water for 15 minutes or until tender. Add cashew/soy milk mixture and beans to the veggies and mix thoroughly. In a large covered pot. Add soy milk to the chopped cashews and blend until smooth. parsley 1 tsp. drained Topping 1/2 cup low-sodium pasta sauce. red pepper flakes or more. Spread mixture on tortilla or lettuce leaf and roll up to form burrito. cumin 1/2 tsp. allspice (optional) 1-1/2 Tbsp. place cashews in food processor and chop until very fine.High-Nutrient Recipes 71 1 tsp.
cut into 1/2 inch pieces 1-1/2 cup butternut squash. and basil in large bowl. stirring occasionally. cook pasta and drain. olive oil. fresh lemon juice 2 cloves garlic. dried 2 Tbsp. Toss to combine. Serves: 6 . Meanwhile. penne pasta.72 Eat Right America • Food Scoring Guide Pasta with Roasted Vegetables. balsamic vinegar or 1 Tbsp. cut into 1/2 inch pieces 2 Tbsp. yellow squash. vinegar. peeled. unpeeled. minced Preheat oven to 450 degrees. tomatoes. preferably whole wheat 2 medium tomatoes. cored. Add remaining tablespoon of oil. Combine red bell peppers. olive oil. if desired. divided 1 lb. Roast until vegetables are tender and beginning to brown. Lightly coat roasting pan with 1/2 tsp. and butternut squash in prepared pan. cut into 1/2 inch pieces 1 large yellow crookneck squash. and garlic. roasted vegetables. cut into 1/2 inch pieces 1 medium eggplant. Add cooking liquid by tablespoon to moisten. about 25 minutes. eggplant. diced 1/2 cup chopped fresh basil or 1-1/2 Tbsp. seeded. Combine pasta. Tomatoes & Basil 2 red bell peppers. Drizzle with 1 Tbsp. olive oil and toss to coat. reserving 1/2 cup cooking liquid.
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.
chopped 4 carrots. Dr.76 Eat Right America • Food Scoring Guide Saucy Collards and Carrots 4 bunches collard greens (stems removed and discarded). Fuhrman’s Riesling Raisin Vinegar (optional) 1 tsp. Add grated carrots and steam another 5 minutes. Steam collard greens for 15 minutes. Serves 4 . grated 1/2 cup currants Sauce: 1 medium cucumber 1/2 cup raisins 1/4 cup raw almond butter 2 tsp. Blend all sauce ingredients in a high-powered blender until smooth. Add currants and sauce to collards/carrots mixture and toss. nutritional yeast Set currants aside.
Dr. Blend rest of ingredients in a high-powered blender. . bag frozen mangos 3 slices dried mango. Garnish with reserved coconut. cut in thirds. before making recipe. coconut for garnish. Serves 4 Creamy Banana Fig Ice Cream 5 dried figs. and freeze at least 24 hrs. Serves 4 Note: To freeze ripe bananas: Peel.High-Nutrient Recipes 77 Desserts Mango Coconut Sorbet 1/2 cup unsweetened shredded coconut 1/8 cup water 1/4 tsp. unsweetened and unsulfured Reserve 1 Tbsp. wrap tightly in plastic wrap. unsweetened soy milk 2 tsp. lemon or lime juice 1 10-oz. stems removed 4 frozen bananas 5 Tbsp. Fuhrman’s Black Fig Vinegar (optional) Blend all ingredients in a high-powered blender until creamy.
Fuhrman’s Wild Apple Crunch 6 apples. Place in a baking pan and sprinkle the juice of the orange on top. stirring occasionally. Cover and bake at 375 degrees for about one hour until all ingredients are soft. Serves 8 Note: You also can simmer this for 30 minutes on top of the stove in a covered pot. chopped 1 cup currants or raisins 3/4 cup water 1/2 tsp. peeled and sliced 3/4 cup chopped walnuts 8 dates. stirring occasionally.78 Eat Right America • Food Scoring Guide Dr. . cinnamon 1/4 tsp. Combine all ingredients except the orange juice. nutmeg Juice of 1 orange Preheat oven to 375 degrees.
we quickly would win the war against heart disease. fatigue. There is no magic to it. Allergies. joint pain. and cancers. Educating yourself with the latest scientific findings and eating a diet of delicious.Your Commitment to Health Chapter Six M y goal in writing this book is to help you say “no” to our culture of disease and drugs and to say “yes” to lifelong health and happiness. strokes. dietary and lifestyle changes I recommend. you actually can make yourself heart-attack proof. diabetes. virtually everyone can improve their health. If an army of Americans made the few simple. 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. and if you start in time. but profound. headaches. By following the recommendations in this book. men79 . I believe all people should be informed that they have this opportunity to protect themselves.
Learn and encourage others. and save our economy that is slowly being destroyed by out-of-control healthcare costs. The complete Eat For Health approach offers you . Join the growing army of Americans who are choosing nutritional excellence.com or call (877) ERA4-USA to get my comprehensive two-book set. Those who truly desire to protect themselves can do so. Proper selfcare is more effective and overwhelmingly less expensive than conventional care. Good information is the most powerful artillery you have to save your life and the lives of loved ones. Eat For Health. Working together. and reclaim your right to a long life of health and happiness. visit www. Fight back against junk food and food addiction. save lives.80 Eat Right America • Food Scoring Guide tal clarity. It is not an exaggeration to say that you are in a fight for your life. and digestive problems all can dramatically resolve through nutritional excellence. but if you want more information and are ready to take it to the next level. Getting started This book will get you started in the right direction.EatRightAmerica. without expensive and risky prescription drugs. Be a fighter. we can change the nutritional landscape of America. Don’t let food manufacturers and fast food establishments take your health away.
This four-step body makeover and disease-reversal program will help you overcome your addictions and achieve your ideal weight and health. menu plans. Use these scores regularly until you are confident that your diet is as nutrient-rich as it can be.Your Commitment to Health 81 motivational tools. First is the list of my Top 30 Super Foods—the most wholesome foods with the highest nutrient ratings in the best categories. It also teaches you the science behind nutritional excellence. . 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. Then come the comprehensive lists of all of the foods by category.
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There are comprehensive lists of nutrient density scores in the next chapter. 2. it’s time to start putting it into practice. include as many of these foods in your diet as you possibly can. mustard. 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). Collard. 5. & turnip greens Kale Watercress Bok choy Spinach Brussels sprouts 83 1000 1000 1000 824 739 672 . 4. These are the best foods in the best categories. But to make it easy for you to find the very best foods. For weight loss and improved health. 3. Dr. Fuhrman’s Top 30 Super Foods Nutrient Score 1. 6.Dr. I’ve listed my Top 30 Super Foods below.
21. 11. 20. 8. 9. 18. 25. 16. 17. 15. 19. 23. 24. sesame 45 Walnuts 29 . 26. 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. sunflower. 14. 12. 22. 27.84 Eat Right America • Food Scoring Guide 7. 10. 30. 29. 13. 28.
After completing the calculations. and eat as many foods with high ANDI scores as possible. * Patent Pending 85 . based on an equal number of calories for each food. including vitamins. keep your sodium intake below 1000 mg per day. I suggest you consume an appropriate number of calories to meet your needs. phytochemicals. minerals. Knowing which foods are high in nutrient density (and which are low) will make it easier to get the dramatic health benefits of eating more high-nutrient foods. For optimal health. ANDI Scores ANDI scores are calculated by evaluating an extensive range of food factors. and antioxidant capacities.Nutrient Density Scores Chapter Eight I n this chapter. you will find extensive lists of nutrient/calorie-density scores grouped by category based on my “Aggregate Nutrient Density Index”* (ANDI).
Simply take the information you’ve learned from this book. you don’t have to be a scientist to get the many benefits of high-nutrient food. with the highest nutrient foods given a score of 1000. and menus.com or call (877) ERA-4-USA. Easy-to-get benefits While nutrient scores are calculated using sophisticated scientific considerations. and start on the road to a thinner. To order. put it into practice. healthier you—today! . A complete description of how ANDI scores are calculated appears in my two-book set. recipes.EatRightAmerica. visit www. Eat For Health.86 Eat Right America • Food Scoring Guide foods are ranked on a numerical scale of 1 to 1000.
) Wine. boiled (1 cup) Navy beans. boiled (1 cup) Eden Foods Organic No Salt Added Black Beans (1 cup) Black-eyed peas. canned (1 cup) Edamame (1 cup) Fava beans. canned (1 cup) Chile con carne w/ beans.Nutrient Density Scores Food item Description / portion size Calo ries 87 Sod A NDI ium score Beans/Legumes Adzuki beans. canned (1 cup) Westbrae Organic Kidney Beans (1 cup) Lentils. boiled (1 cup) Split peas. boiled (1 cup) Lima beans. boiled (1 cup) Chickpeas. boiled (1 cup) Kidney beans. white (4 fluid oz. boiled (1 cup) White beans. canned (1 cup) Black beans. red (4 fluid oz. boiled (1 cup) Kidney beans. canned (1 cup) Soybeans.) Beverages 139 80 80 14 6 6 7 3 3 . boiled (1 cup) Great Northern 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. boiled (1 cup) Baked beans w/ pork. boiled (1 cup) Chickpeas. canned (1 cup) Baked beans w/ pork in tomato sauce. boiled (1 cup) Pinto beans. canned (222g) Chili w/ beans. boiled (1 cup) Refried beans.) Wine.
) Kool Aid Burst.) Chocolate milk.) Eggnog (8 fluid oz. unsweetened (8 fluid oz.) Milk. Tropical Punch (210g) Lemonade. reduced-fat 2% (8 fluid oz. .) Half & Half cream (2 Tbsp. low-fat (8 fluid oz.) Fruit punch. low-fat (8 fluid oz.3% (8 fluid oz. whole 3. prepared w/ milk (8 fluid oz. from dry mix (8 fluid oz.) 99 117 109 90 103 131 21 94 23 29 11 7 1 30 * 4 0 6 7 Juices Apple juice.) Milk shake.) Hot cocoa.) Milk shake. Fruit Punch (210g) Fruit punch.) Heavy whipping cream (2 Tbsp.) Evaporated milk (2 Tbsp. bottled (8 fluid oz.) 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. non-fat skim (8 fluid oz. whole (8 fluid oz.) Sweetened condensed milk (2 Tbsp.) 117 141 98 7 8 71 16 23 344 * Artificially inflated nutrient score due to fortification with vitamins and minerals. prepared w/ water (8 fluid oz.) Chocolate milk. no added nutrients (8 fluid oz. from frozen concentrate (8 fluid oz.) Lemonade. added vitamin C (8 fluid oz.) Carrot.) Apricot nectar (8 fluid oz.) Milk.) Milk.88 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Cocoa Hot cocoa. low-fat 1% (8 fluid oz.) 192 113 110 146 18 10 Dairy Buttermilk.) Milk. vanilla (8 fluid oz. chocolate (8 fluid oz.
) Root beer (8 fluid oz.) Vegetable.) Pomegranate juice (8 fluid oz.) Orange (8 fluid oz.) Vegetable. low-sodium (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. regular (8 fluid oz.) 211 120 125 14 86 132 19 10 33 Soda Cola (8 fluid oz.) Diet Sprite (8 fluid oz.) 60 96 1 * Artificially inflated nutrient score due to fortification with vitamins and minerals. unsweetened (8 fluid oz.) Tonic water (8 fluid oz.) Grapefruit.) Rice milk (8 fluid oz.) Pineapple (8 fluid oz.) Grape (8 fluid oz.) Tomato (8 fluid oz.) Tomato.Nutrient Density Scores Food item Description / portion size Calo ries 89 Sod A NDI ium score Cranberry juice cocktail (8 fluid oz.) Soy milk (8 fluid oz.) Seltzer (8 fluid oz. low-sodium (8 fluid oz.) Sprite (8 fluid oz.) 119 0 0 101 0 98 83 11 38 14 32 50 27 10 1 0 0 1 0 1 1 Sports Drinks Flavored sports drink (8 fluid oz. .) Diet cola (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. 100% whole wheat (2 slices) Bread. commercially prepared (2 bread sticks) Dinner roll. . white (2 slices) Bread crumbs. 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. whole wheat (2 rolls) Dinner roll. plain (1 bagel) Bagel. 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. whole-grain (1 bagel) 195 181 379 360 18 * 18 * Biscuits Biscuit. plain (1 pita) Pita. plain. commercially prepared (1/4 cup) Bread sticks. sprouted-grain (Manna type) 1 slice (56g) Bread. plain (1 biscuit) 212 348 11 * Bread Bread.
cooked) 240 193 143 13 5 5 23 32 22 * Artificially inflated nutrient score due to fortification with vitamins and minerals.) (30g) Nabisco Wheat Thins Crackers (16 crackers) (29g) Rice cake cracker (7 crackers) Rye crispbread (Finn Crisp or Wasa brands) (1 cracker) Saltines (5 crackers) Saltines. low-salt (5 crackers) Soda crackers (5 crackers) Triscuit wafers (7 crackers) 127 139 151 118 100 60 130 124 112 58 58 79 62 129 136 115 37 64 65 64 140 228 199 298 169 30 140 160 69 1 124 3 124 150 315 168 21 26 161 95 161 230 10 * 10 * 13 * 8* 11 * 15 13 14 11 * 15 * 12 * 7* 10 * 7* 7* 12 20 11 * 13 * 11 * 17 English Muffins English muffin. . whole grain (1 cup. whole wheat (1 muffin) French toast.) (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. enriched (1 muffin) English muffin. cooked) Barley. pearled (1 cup.1 oz. cooked) Cornmeal.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.
crackers (1 cracker) 111 112 6 1 13 * 11 * Muffins/Quick Bread Banana bread (1 slice) Blueberry (1 muffin) Bran (1 muffin) Corn (1 muffin) 196 158 161 174 181 255 335 297 8* 10 * 19 * 13 * Pancakes Pancakes. cooked) Rice. w/ meatballs. cooked) 176 8 250 3 210 12 216 10 205 2 246 1147 166 5 15 19 21 41 12 * 15 * 43 Matzo Matzo. cooked (2 cups) Pasta. (1 cup. brown (1 cup. . commercially prepared (1 sheet) Matzo. frozen (3 pancakes) Kelloggs Eggo Buttermilk Pancakes (3 pancakes) Pancakes. whole wheat. canned (209g) Pasta. cooked) Rice. white (1 cup. (Rice a Roni type) (1 cup. cooked (2 cups) Pasta. cooked) Millet (1 cup.92 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Couscous. cooked (2 cups) Pasta. wild brown (1 cup. cooked) Rice. 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. spinach. white w/ pasta. in tomato sauce. cooked) Rice. prepared (3 pancakes) 247 270 259 550 615 500 17 * 14 * 13 * Pasta Macaroni & cheese. cooked) Quinoa (1 cup.
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. 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. presweetened (1 cup) Cocoa rice cereal (1 cup) Corn flakes cereal. prepared (1 cup) Puffed rice cereal. fortified (1 cup) Shredded wheat. mix. . large biscuit (2 biscuits) Hot Cereals Cream of rice (1 cup) Cream of wheat (1 cup) 127 149 3 9 6 82 * * Artificially inflated nutrient score due to fortification with vitamins and minerals.Nutrient Density Scores Food item Description / portion size Calo ries 93 Sod A NDI ium score Stuffing Bread stuffing. sweetened (1 cup) Crisp rice cereal (1 cup) Frosted oat cereal w/ marshmallows (1 cup) Granola cereal. fortified (1 cup) Puffed wheat cereal.
. fortified (1 package) 158 Oats.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. 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.
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.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. . instant (137g) 93 Quaker Instant Oatmeal w/Apples & Cinnamon (149g) 130 Quaker Instant Oatmeal w/Raisins.
) Mozzarella cheese.) Parmesan (2 Tbsp.) Cream cheese.) Mozzarella cheese.) Ricotta cheese. non-fat (2 oz. whole milk (2 oz.) Blue cheese (2 oz.) Muenster cheese (2 oz. whole milk (1/2 cup) Swiss cheese (2 oz.) Mozzarella cheese.) Monterey Jack cheese (2 oz. low-fat (2 oz.) Brie cheese (2 oz. part skim (2 oz. fat-free (4 Tbsp.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. 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.) Goat cheese (2 oz.) Feta cheese (2 oz.) Swiss cheese. .) Cheddar.) Gruyere cheese (2 oz.) Swiss cheese.) Cheddar cheese (2 oz. part skim (1/2 cup) Ricotta.) Cottage cheese (1 cup) Cottage cheese. low-fat (1 cup) Cream cheese (4 Tbsp. low-fat (2 oz.
ready to eat (1 slice) Butter pound cake. whole milk (1 cup) Vanilla yogurt. light (2 Tbsp.) Sour cream (2 Tbsp.) 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. ready to eat (1 slice) Carrot cake w/ cream cheese frosting (1 slice) Cheesecake. powder (1 oz.) Sour cream.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. liquid (1/2 cup) Egg substitute.) Sour cream. non-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.) 127 51 24 33 24 54 61 13 45 17 45 21 17 5 16 9 16 8 Eggs Egg (1 egg) Egg substitute. low-fat (1 cup) Plain yogurt. fat-free (2 Tbsp. . low-fat (1 cup) Vanilla yogurt. reduced fat (2 Tbsp.) Sour cream. 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. non-fat (1 cup) Plain yogurt.
ready to eat (1 slice) Shortcake. 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. prepared (1 slice) Blueberry pie. biscuit type.) 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. ready to eat (1 slice) Yellow cake w/frosting (1 slice) 340 188 131 237 235 139 160 225 110 239 299 212 178 199 214 116 193 329 93 220 7* 8* 5* 8* 5* 5* 6* 9* 9* 3* Pastry & Pie Apple pie. prepared (1 slice) Pumpkin pie. fat-free. prepared (1 slice) Boston cream pie. ready to eat (1 piece) Pound cake.98 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Chocolate 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. low-fat w/ frosting (1 cake) Cinnamon coffee cake w/ crumb topping (1 slice) Devil’s food cake w/ chocolate frosting (1 slice) Fruitcake. creme filled w/frosting (1 cake) Chocolate snack cake. . prepared (1 biscuit) Sponge cake.
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. restaurant-prepared (1 cup) Pineapple coconut ice (1 cup) Sherbet. fat-free (3 Tbsp.) French. sugar (1 cone) Ice cream cone.) Blue cheese.) Blue cheese (3 Tbsp.) Maple Grove Farms Caesar (3 Tbsp.) Caesar (3 Tbsp.) French (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. wafer (1 cone) 40 17 32 6 11 10 Sherbet Fruit ice. 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.) 68 4 231 45 233 15 214 63 300 0 502 540 475 90 391 384 3 17 4 8 2 4 4 4 . reduced-calorie (1 fruit ice) Italian ice.) Balsamic vinegar (2 Tbsp. low-calorie (3 Tbsp. light (1 cup) Vanilla ice cream w/ 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.
) Ranch.) Ranch.) Hoisin sauce (1 Tbsp.) Mayonnaise (2 Tbsp. low-calorie (2 Tbsp.) Soybean oil (1 Tbsp.) Ranch (3 Tbsp. prepared (1 Tbsp.) Oil & vinegar dressing (3 Tbsp. canned (1/4 cup) Cranberry (1/4 cup) Fish sauce (1 Tbsp. fat-free (3 Tbsp. reduced-fat (3 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.) Corn oil (1 Tbsp.) Italian.) Beef gravy.) Olive oil (1 Tbsp. canned (1/4 cup) Cheese (1/4 cup) Chicken gravy.) 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.100 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size French.) Italian (3 Tbsp.) Peanut oil (1 Tbsp. reduced-calorie (3 Tbsp.) 23 255 31 325 121 578 47 346 105 20 6 1390 35 258 7 47 19 12 7 7 3 88 7 52 . fat-free (3 Tbsp.) Walden Farms Classic French (3 Tbsp.) Mayonnaise.) Russian (3 Tbsp. low-fat (3 Tbsp.) Italian.) Sesame oil (1 Tbsp.) Horseradish.) Sunflower oil (1 Tbsp.) Safflower oil (1 Tbsp.
) Marshmallow topping (1 oz.) Oyster sauce (1 Tbsp.) Soy sauce. canned (1/4 cup) Tomato sauce.) Teriyaki sauce (1 Tbsp. low-sodium (1 Tbsp. low-sodium (1/4 cup) Walnut Acres Low-Sodium Tomato & Basil Sauce (1/2 cup) 15 166 16 3 92 601 3 56 8 437 10 1029 10 600 15 690 20 321 20 20 40 20 91 92 119 47 20 30 32 15 248 247 119 Spreads/Dips Butter (1 Tbsp.) 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.) Tahini (2 Tbsp.Nutrient Density Scores Food item Description / portion size Calo ries 101 Sod A NDI ium score Ketchup (1 Tbsp.) Tomato sauce. low-sodium (1 Tbsp.) Margarine butter blend (1 Tbsp. low-fat.) Soy sauce (1 Tbsp.) Ketchup.) Margarine (1 Tbsp.) Whipped cream topping.) Jelly (1 Tbsp. pressurized (2 Tbsp. canned (1/2 cup) Mustard (1 tsp. frozen (1/2 cup) 103 91 19 82 143 23 10 27 2 0 3 3 .) Whipped topping.) Hummus (1/2 cup) Jam or preserves (1 Tbsp. canned.) Salsa (2 Tbsp.) Marinara sauce.) Chocolate hazelnut spread (2 Tbsp.
w/condiments & vegetables (1) 576 742 Hamburger. cheese & bacon (1) Biscuit w/ ham (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. cheese & sausage (1) Burgers Cheeseburger. cheese & sausage (1) English muffin w/ cheese & sausage (1) English muffin w/ egg. triple patty. . plain (1) 274 387 Hamburger. double patty. cheese & bacon (1) Croissant w/ egg. plain (1) 544 554 Hamburger. double patty. w/ condiments & vegetables (1) 359 976 Composite fast-food hamburger/cheeseburger (1) 287 495 Hamburger. plain (1) 632 1238 515 957 12 * 11 * * Artificially inflated nutrient score due to fortification with vitamins and minerals. double patty.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. plain (1) 457 635 Cheeseburger. double patty w/condiments & vegetables (1) 417 1051 Cheeseburger. cheese & ham (1) Croissant w/ egg.
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.) Vanilla milk shake (8 fluid oz.) Strawberry milk shake (8 fluid oz. cheese & beef (2) Burrito w/ fruit (apple or cherry).) 211 256 184 161 188 136 12 10 11 * Artificially inflated nutrient score due to fortification with vitamins and minerals. . ground beef & peppers (255g) Taco.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.
w/ meat & vegetables (2 slices) Pepperoni pizza (2 slices) 281 368 362 672 765 534 17 * 15 * 13 * Sandwiches Roast beef sandwich w/ cheese (1) Roast beef sandwich. no dressing (1-1/2 cups) Salad w/pasta & seafood. 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/chicken.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. no dressing (1-1/2 cups) Salad w/ shrimp. cheese & vegetables (1) Submarine w/ roast beef. 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. plain (1) Submarine w/ cold cuts. 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. .
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. in heavy syrup (1-1/2 cups) Cherries. fresh (1-1/2 cups) Blackberries. fresh (1-1/2 cups) Cherries. fresh (3 figs) 124 111 5 2 25 62 . sweetened. medjool (2 dates) 125 133 1 0 19 19 Figs Figs. frozen (1-1/2 cups) 93 145 2 2 178 110 Blueberries Blueberries. domestic (1/4 cup) Dates. fresh (1/2 cup) Cranberry sauce. fresh (1-1/2 cups) 82 38 100 Cherries Cherries. frozen. unsweetened (1-1/2 cups) 338 123 279 119 12 2 3 2 8 130 9 140 Cantaloupe Cantaloupe. sweetened (1-1/2 cups) Blueberries. canned in heavy syrup (1-1/2 cups) Blueberries. fresh (1-1/2 cups) Blueberries. frozen. frozen (1-1/2 cups) 315 137 346 11 0 4 9 68 46 Cranberries Cranberries. sweetened. dried (1/4 cup) Figs. unsweetened.108 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Blackberries Blackberries. canned.
) 22 1 3 0 280 141 Lime Lime. fresh (1-1/2 cups) 96 48 45 Kiwi Kiwi. canned in light syrup (1-1/2 cups) 272 164 207 22 14 22 8 14 11 Grapefruit Grapefruit. juice (1 tsp. juice (1 tsp. canned in heavy syrup (1-1/2 cups) Fruit cocktail. fresh (2 kiwis) 93 5 97 Lemon Lemon. fresh (1 mango) 135 4 51 Nectarine Nectarine. fresh (1-1/2 cups) 92 3 31 Honeydew Honeydew. canned in juice (1-1/2 cups) Fruit cocktail. fresh (1-1/2 cups) 91 0 41 . fresh (1 lime) Lime.) 20 1 1 0 94 99 Mango Mango. fresh (1 lemon) Lemon. fresh (1-1/2 cups) 144 0 102 Grapes Grapes.Nutrient Density Scores Food item Description / portion size Calo ries 109 Sod A NDI ium score Fruit Cocktail Fruit cocktail.
Mandarin. fresh (1 peach) Peaches. dried (1/4 cup) Peaches. canned. halves. in light syrup (1-1/2 cups) Pears. fresh (1 orange) Orange.110 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Oranges Orange. in juice (1-1/2 cups) Pears. fresh (1-1/2 cups) 297 224 112 4 4 2 18 24 64 Plums Plums. fresh (1-1/2 cups) 114 0 157 . canned in juice (1-1/2 cups) Orange. slices. in own juice (1-1/2 cups) Pineapple. frozen. canned. Mandarin. halves. fresh (1 pear) 295 186 215 96 20 15 19 2 12 19 15 46 Pineapple Pineapple. canned. canned in own juice (1-1/2 cups) Peaches. halves. canned in light syrup (1-1/2 cups) 62 138 231 0 19 23 109 67 29 Papaya Papaya. canned in heavy syrup (1-1/2 cups) Peaches. in heavy syrup (1-1/2 cups) Pears. fresh (1-1/2 cups) 82 6 118 Peaches Peaches. canned. in heavy syrup (1-1/2 cups) Pineapple. 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. canned in light syrup (1-1/2 cups) Peaches. canned.
fresh (2 tangerines) 89 3 72 Watermelon Watermelon. unsweetened (1-1/2 cups) 69 298 78 2 4 4 212 29 174 Tangerine Tangerine.Nutrient Density Scores Food item Description / portion size Calo ries 111 Sod A NDI ium score Prunes Prunes.5 cups) 114 4 91 . fresh (2. fresh (1-1/2 cups) Raspberries. fresh (1-1/2 cups) Strawberries. sweetened. frozen (1-1/2 cups) 96 386 2 4 145 18 Strawberries Strawberries. frozen. dried (1/4 cup) 102 1 47 Raisins Raisins (1/4 cup) 108 4 16 Raspberries Raspberries. sweetened (1-1/2 cups) Strawberries. frozen.
cooked (4 oz. tenderloin. pork (4 oz.) Beef. pork (1 hot dog) Hot dog.) Beef.) Beef.) Beef. 1/8" fat.) Beef. light meat (2 slices) Turkey. beef & pork (4 oz. tofu (1 hot dog) Hot dog. braised (3 oz.) Hot dog. beef & pork (2 slices) Chicken roll. 1/8" fat.) Beef.) Italian sausage. separable lean only.) Corned beef brisket. roasted (4 oz. 11% fat (2 slices) Salami. white. 0" fat. rotisserie.) Pastrami (3 oz. light meat (2 slices) Ham. beef (1 hot dog) Hot dog. beef & pork (2 slices) Turkey roll.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. broiled (3 oz. 0" fat. ground.) Beef.) 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. broiled (4 oz. beef & pork (4 oz. broiled (4 oz. bottom round. 1/4" fat. braised (3 oz.) Cold Cuts Bologna.) 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 . deli cut (2 oz. turkey (4 oz. top round. chuck. prime rib. broiled (4 oz. flank. broiled (4 oz. jerky (2 oz. pot roast. 1/8" fat. porterhouse. London broil. 85% lean meat.) Bratwurst. 1/8" fat.) Beef. turkey (1 hot dog) Italian sausage. short loin.) Kielbasa.
) 187 Chicken.) Pork loin. roasted (4 oz. broiled (4 oz. loin chops.) Ham. boneless.) Smoked meat stick (2 sticks) 166 362 168 385 309 1042 218 586 19 42 5 7 Pork Bacon (2 slices) Bacon. roasted (4 oz. separable lean & fat. meat only. 11% fat. beef & pork (2 oz. fried (2 oz.) 321 57 88 92 21 16 18 Misc. ground (4 oz. extra lean. separable lean & fat. roasted (4 oz. meat only. roasted (4 oz. lean.) Country Style Ribs. 1/8" fat.) 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. roasted (3 oz. breast. center cut. fried (4 oz.) Ground pork (4 oz. 5% fat. honey. beef & pork (4 oz. lean. tenderloin.) Pork chops. Meat Liver pâté (4 Tbsp.) 337 Lamb. roasted (4 oz. meat & skin. center cut.) Pork chops.) 195 84 101 108 27 14 20 . lean. broiled (4 oz. roasted (4 oz. panfried (4 oz.) 348 1055 264 1014 363 1033 9 10 6 Lamb Lamb.) Pepperoni. cured.) Smoked sausage. lean. separable lean & fat. drumstick.) 278 Chicken. 1/4" fat. cured. roasted (4 oz.) Pork loin.) Ham.) Liverwurst spread (1/4 cup) Pork rinds. whole.) Ham. leg. beef & pork (4 oz. smoked (4 oz. Canadian (2 oz. flour coated.) 206 Lamb.Nutrient Density Scores Food item Description / portion size Calo ries 113 Sod A NDI ium score Knockwurst. drumstick.
dry roasted.) 203 188 188 178 4 5 147 34 20 13 18 32 Nuts Almonds.) Turkey. flour coated. blanched (1/4 cup) Almonds.) Turkey. roasted (4 oz. salted (1/4 cup) Brazil (1/4 cup) Cashews. no salt (1/4 cup) Almonds.) Chicken. roasted (4 oz. roasted (4 oz. meat & skin. raw (1/4 cup) Peanuts. roasted (4 oz. meat only. meat & skin. bacon (0.) Cornish game hen. meat only. dry roasted. wing.114 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Chicken.) Cashew (2 Tbsp. dry roasted. salted (1/4 cup) Hazelnuts (filberts) (1/4 cup) Macadamia. fried (4 oz. roasted (4 oz. no salt (1/4 cup) 211 206 206 230 197 189 197 212 241 240 241 214 10 0 117 1 5 4 219 0 1 89 2 2 25 25 25 116 14 16 14 29 9 9 10 19 . ground (4 oz.) Turkey. dry roasted. wing.) 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.) Chicken.25g) Cashews.) Duck. raw (34. salted (1/4 cup) Macadamia. no salt (1/4 cup) Macadamia.44 oz. dry roasted. all types. meat only. fryer roaster.) Duck.) Tahini (sesame butter) (2 Tbsp. dry roasted.) Peanut (2 Tbsp. no salt (1/4 cup) Cashews. liver (4 oz.
) Pumpkin (1/4 cup) Sesame (2 Tbsp. chocolate chip. hard (1 bar) Granola bar. soft (1 bar) Granola bar. all types. chocolate chip. 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. oats. hard (1 bar) Granola bar. oil roasted. dry roasted. fruits & nuts (1 bar) Granola bar. no salt (1/4 cup) Pistachio. all types. almond. salted (1/4 cup) Pecans (1/4 cup) Pine nuts (pignolia) (1 Tbsp. soft (1 bar) Granola bar. soft (1 bar) Granola bar. dry roasted. peanut butter. chocolate coated. chocolate chip. 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. salted (1/4 cup) Peanuts.Nutrient Density Scores Food item Description / portion size Calo ries 115 Sod A NDI ium score Peanuts. dry roasted. hard (1 bar) Granola bar. raisin. hard (1 bar) Granola bar.) Pistachio. chocolate coated. Honey Oat (1 bar) . plain. 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.) Sunflower (1/4 cup) 118 187 102 186 8 6 2 1 44 36 41 45 Bars. peanut butter.
Plain (3 balls) Gumdrops (8 gumdrops) Jelly beans (10 jelly beans) 117 116 7 125 125 114 106 117 74 0 2 2 13 14 0 4 1 31 20 0 0 * Artificially inflated nutrient score due to fortification with vitamins and minerals. Non-Chocolate Butterscotch candy (5 pieces) Caramel candy (3 pieces) Chewing gum. Fuhrman’s Date Nut Pop ‘Ems. Cinnamon (3 balls) Dr. Chocolate 3 Musketeers Bar(1 bar) Dr. chocolate (3 balls) Kit Kat Wafer Bar (1 bar) Kudos Whole Grain Bars. Brown Sugar Cinnamon (1 Pop Tart) Kellogg’s Rice Krispies Treats Squares (1 bar) (1. Chocolate Chip (1 bar) (1 oz. stick (1 stick) Dr.116 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Kellogg’s Nutri Grain Cereal Bar (1 bar) (37g) Kellogg’s Pop Tarts. Fuhrman’s Date Nut Pop ‘Ems.13 oz. .) Pop Tarts Toaster Pastry (1 pastry) 136 219 133 219 110 214 112 214 30 * 8* 20 * 8* Candy.) 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. Fuhrman’s Date Nut Pop ‘Ems.
. ready to eat (2 cookies) 162 Oatmeal cookies without raisins (2 cookies) 134 118 118 105 105 89 113 81 44 145 91 112 80 40 183 90 80 20 66 56 138 179 8* 8* 9* 7* 7* 7* 10 * 5* 9* 7 8* 12 7* 9* 9* 9* 13 * 3* 5* 7* 6* * Artificially inflated nutrient score due to fortification with vitamins and minerals. ready to eat (6 cookies) 140 Chocolate chip cookies (3 cookies) 147 Chocolate chip cookies.Nutrient Density Scores Food item Description / portion size Calo ries 117 Sod A NDI ium score Marshmallows (4 marshmallows) Nougat candy (2 pieces) Peanut brittle (1. 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.25 oz.) 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.
prepared w/ 2% milk (1 cup) Tapioca pudding. fat-free (1 cup) (280g) 309 285 167 320 296 283 260 835 500 203 314 341 445 596 11 12 1 10 9 10 8 * Artificially inflated nutrient score due to fortification with vitamins and minerals.118 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Peanut butter cookie.) Betty Crocker Fruit by the Foot (1 strip) Betty Crocker Fruit Gushers (. prepared w/ 2% milk (1 cup) Vanilla pudding. ready to eat (2 cookies) Pecan shortbread cookie. fat-free (1 cup) (294g) Gelatin mix. prepared w/ water (1 cup) Rice pudding.9 oz pouch) Betty Crocker Fruit Roll Ups (1 Roll Up) Betty Crocker Fruit Roll Ups w/ vitamin C (2 Roll Ups) Fruit leather roll (1 roll) 221 80 90 50 104 78 3 50 55 55 89 67 8 8* 7* 12 * 14 * 17 Gelatin & Pudding Chocolate pudding mix. ready to eat (2 cookies) Peanut butter sandwich cookie. prepared w/ 2% milk (1 cup) Vanilla 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. prepared w/ 2% milk (1 cup) Chocolate pudding. ready to eat (4 cookies) Sugar cookie. .
hard. salted (1 oz. low-fat. nacho (1 oz. unsalted (1 oz. unsalted (1 oz. no salt (4 cups) (44g) 122 229 1 1 16 8 Pretzels Pretzels. 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.) Tortilla chips.) Potato chips. hard. air popped. salted (2 cakes) 70 126 157 77 70 59 156 298 58 30 12 8 8 12 11 * Popcorn Popcorn. unsalted (60g) (10 pretzels) Pretzels. fat-free. light. no salt (4 cups) (4 cups) Popcorn. salted (1 oz.) Potato chips.Nutrient Density Scores Food item Description / portion size Calo ries 119 Sod A NDI ium score Chips Corn chips.) Potato chips. chocolate-covered (5 pretzels) Pretzels.) Tortilla chips.) Tortilla chips. cheese flavored (1 oz. salted (60g) (10 pretzels) Pretzels. oil popped. baked w/ less oil (1 oz. .) (18 chips) 153 139 107 152 151 152 118 141 142 149 134 179 213 182 168 177 2 119 201 150 70 289 6 13 17 11 12 11 9 7 8 7 9 Miscellaneous Snacks Brown rice cakes (2 cakes) Corn nuts (1 oz.) Tortilla chips.) Potato chips.) Popcorn cakes (2 items) Quaker Plain Rice Cakes.) (16 chips) Tortilla chips. barbecue (1 oz.) Corn puffs. plain (1 oz. sour cream & onion flavor (1 oz.) Potato chips. soft (1 pretzel) Pretzels. plain (1 oz. baked w/ no fat (1 oz.
all prepared with water) Beans. canned (2 cups) 166 Vegetable beef. condensed. powder (1 cube) 14 Beef flavor Ramen noodle. canned (2 cups) 156 Chicken broth. dehydrated (43g) 187 Beef mushroom. condensed. condensed. condensed. cube (1 cube) 10 Chicken broth. canned (2 cups) 78 Campbell’s Healthy Request Chicken Broth (2 cups) 34 Chicken-flavor Ramen noodle (43g) 188 Chicken gumbo. condensed. condensed. condensed. condensed (2 cups) 112 Chicken noodle. canned (2 cups) 34 Beef broth of bouillon. condensed. canned (2 cups) 234 Campbell’s Healthy Request Cream of Chicken (2 cups) 263 Clam chowder. Chicken. Manhattan. Peas. canned (2 cups) 156 Clam chowder.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) 146 Beef noodle. condensed. canned (2 cups) 240 740 181 1898 83 11 . New England. 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. canned (2 cups) 149 Cream of chicken. condensed. canned (2 cups) 232 2396 260 50 240 780 220 900 330 1835 36 90 94 97 32 Beef. 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. canned (2 cups) 149 Chicken vegetable. & Seafood Beef broth of bouillon. condensed. & Lentils Black bean.
) Soybean curd cheese (1/2 cup) Soy burgers (1burger) 68 1282 170 22 125 385 15 27 45 Tofu Products Tofu (4 oz. canned (2 cups) Campbell’s Healthy Request Vegetable (2 cups) Health Valley No Salt Added Organic Vegetable ( 2 cups) Healthy Choice Country Vegetable (2 cups) Health Valley Fat-Free 14 Garden Vegetable (2 cups) Imagine Low Sodium Vegetable Broth (2 cups) Imagine Organic Vegetable Broth (2 cups) Progresso Healthy Classics Vegetable (2 cups) Westbrae Natural Fat-Free Santa Fe Vegetable (2 cups) 93 164 259 146 116 171 160 180 30 145 200 160 200 160 40 60 241 320 1479 1822 1762 1781 2106 1391 70 1040 1880 1644 720 80 960 780 280 920 846 760 67 85 8 29 16 110 96 93 25 68 86 90 89 97 40 40 88 89 Soy Products Soybean Products Fermented soybean paste (miso) (2 Tbsp. condensed. condensed. condensed. canned (2 cups) Cream of mushroom. canned (2 cups) Onion. canned. canned (2 cups) Mushroom barley. condensed. canned (2 cups) Vegetarian vegetable.) Tofu hot dog (1 hot dog) Tofu yogurt (1 cup) 69 163 246 9 330 92 86 23 17 . canned (2 cups) Tomato. condensed. canned (2 cups) Health Valley No Salt Added Organic Tomato (2 cups) Imagine Organic Creamy Tomato (2 cups) Vegetable broth. condensed. ready to eat (2 cups) Minestrone.Nutrient Density Scores Food item Description / portion size Calo ries 121 Sod A NDI ium score Gazpacho.
ready to eat (38g) Vanilla frosting.) White granulated sugar (1 tsp. baked (1 slice) 121 125 7* Sweeteners Brown sugar (1 tsp.) Corn syrup (2 Tbsp.) 88 552 46 47 36 252 5 7 38 Frosting Chocolate frosting.) 12 1 518 Chocolate Syrup Chocolate syrup (2 Tbsp. sweetened (1/4 cup) Coconut milk (8 fluid oz. Baking Items Cocoa Cocoa.122 Eat Right America • Food Scoring Guide Calo ries Sod A NDI ium score Food item Description / portion size Syrups. dry (1 Tbsp.) Molasses (1 Tbsp. ready to eat (38g) 151 160 70 70 2 3 Pie Crust Pie crust. Sweeteners.) Maple syrup (1/4 cup) 105 209 27 7 5 4 * Artificially inflated nutrient score due to fortification with vitamins and minerals. unsweetened.) Coconut water (8 fluid oz.) 11 128 64 58 47 15 1 28 1 7 11 0 2 1 1 15 33 0 Syrups Chocolate syrup (2 Tbsp.) 105 27 5 Coconut Coconut flakes.) Honey (1 Tbsp. blackstrap (1 Tbsp. . prepared.) Molasses.
raw (1-1/2 cups) Cabbage. reduced-calorie (1/4 cup) 187 98 66 120 1 0 Vegetables Alfalfa sprouts (1 cup) Artichoke. hot (1 item) Chinese or Napa cabbage.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) Bamboo shoots. raw (1-1/2 cups) Cauliflower. uncooked (1-1/2 cups) Chili peppers. raw (1-1/2 cups) Cabbage. boiled (1-1/2 cups) Bok choy (1-1/2 cups) Broccoli. cooked (1-1/2 cups) Cabbage. boiled (1-1/2 cups) Broccoli. savoy. raw (1-1/2 cups) Celery (2 stalks) Chicory greens. boiled (1-1/2 cups) Cauliflower. boiled (1-1/2 cups) Cabbage. uncooked (1-1/2 cups) Brussels sprouts. drained (1 artichoke) Arugula (5 cups) Asparagus. red. boiled. green. raw (1-1/2 cups) Carrots. canned (1 cup) Bean sprouts (1 cup) Beets. cooked (1-1/2 cups) Chinese or Napa cabbage. red. boiled (1/2 cup) Carrots. 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 (1-1/2 cups) Cabbage.
boiled (1-1/2 cups) Mushrooms. sweet. mashed. red (sweet) (1-1/2 cups) Potato. boiled (1-1/2 cups) Eggplant. white. shitake. green (or sweet). baked (1-1/2 cups) Potatoes. cooked (1-1/2 cups) Peppers. boiled (1-1/2 cups) Kale. canned (3 olives) Onions. cooked (1-1/2 cups) Escarole (3 cups) Garlic clove (1 clove) Green beans. green (or sweet). boiled (1-1/2 cups) Olives. flesh only. raw (1-1/2 cups) Pepper. 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 . boiled (1-1/2 cups) Cucumber (1 cucumber) Dandelion greens. boiled (1/3 cup) Onions. raw (1/2 cup) Parsley (1 Tbsp. red. uncooked (1-1/2 cups) Kohlrabi (1-1/2 cups) Leeks (2 cups) Lettuce.) Parsnips (1-1/2 cups) Peppers. boiled (1-1/2 cups) Okra. black. flesh & skin (184g) Potatoes. romaine (5 cups) Mushrooms (1-1/2 cups) Mushrooms.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. flesh & skin (1 potato) Potatoes. iceberg (5 cups) Lettuce. boiled (2 cups) Green peas (1-1/2 cups) Jalapeno peppers (1/8 cup) Kale.
) Tomato. no salt added (1 cup) Turnip greens. sun-dried (1/2 cup) Tomato. uncooked (1 item) Tomato.) Tomato. canned (1/8 cup) Scallions (1 Tbsp. uncooked (5 cups) Squash. baked (1-1/2 cups) Squash (summer) (2 cups) Squash. butternut (winter). all varieties. spaghetti (winter) (1-1/2 cups) Squash (winter). canned. baked (1-1/2 cups) String beans. boiled (1-1/2 cups) Sweet potato (1-1/2 cups) Swiss chard. cooked (1 cup) Tomato. whole. canned (1 cup) Tomato. canned (1/2 cup) Radicchio (2 cups) Radish (6 radishes) Rhubarb (1 cup) Sauerkraut. boiled (1-1/2 cups) Spinach.) Snow or sugar peas (1-1/2 cups) Snow or sugar peas. no salt (2 Tbsp. boiled (1-1/2 cups) Spinach. acorn (winter). (2 Tbsp. boiled (1-1/2 cups) Tomatillo (2 tomatillos) Tomato.Nutrient Density Scores Food item Description / portion size Calo ries 125 Sod A NDI ium score Pumpkin. paste. 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 . whole. boiled (1-1/2 cups) Squash. paste.
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“Vegetable and fruit 127 . Hercberg S.” J Nutr 2005. Esselstyn CB.” Am J Clin Nutr 2002. Amouyel P. Tucker KL. Bazzano LA.References 1. et al. vegetable.76(1):93-9. Allen N. 3. 2. et al.84(3):339-41. “Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Followup Study. “Fruit and vegetable consumption and risk of coronary heart disease: a meta-analysis of cohort studies. He J.” J Nutr 2006. Dauchet L. Hoffman SC.160(12): 1223-33. Hallfrisch J.” Am J Epidemiol 2004. “Fruit. cancer. et al. Ogden LG. and cardiovascular disease mortality in a community-dwelling population in Washington County. “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. Kodama K. “Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). Nagano J. Sauvaget C. and antioxidant intake and all-cause. Platz EA. Dallongeville J. Genkinger JM. Qiao N.136(10):2588-93.135(3):55661. Maryland.” Am J Cardiol 1999.
5.6(6):392-404. Kushi LH.” Nutritional Abstracts and Reviews 1957. “The potential contribution of increased vegetable and fruit consumption to health gain in the European Union. “Associations of dietary protein with disease and mortality in a prospective study of postmenopausal women. Jacobs DR. Andres-Lacueva C. “Health benefits of fruits and vegetables are from additive and synergistic combinations of phytochemicals. et al. Roth GS.” J Nutr 2003. Rose W. Liu RH.” Eur J Clin Nutr 2000. “Low intake of fruits. Kelemen LE.” Stroke 2003. Robertson A.” Public Health Nutr 2001. Joffe M. Virtanen JK. “Effects of fruits and vegetables on levels of vitamins E and C in the brain and their association with cognitive performance. Cherubini A. Kelemen LE.” J Nutr Health Aging 2002. Stefanogiannis N.31(4):84754. Jacobs DR.128 Eat Right America • Food Scoring Guide 4.161(3):239-49. Cerhan JR. “A prospective study of variety of healthy foods and mortality in women.” Aust N Z J Public Health 2006.27:631. Black A. Wolk A. Martin A. Michels KB. Kushi LH. Lane MA.54 Suppl 3:S15-20. 7.34(10):2355-60. Cerhan JR. “Effects of reduced energy intake on the biology of aging: the primate model. “The amino acid requirements of adult man. “Associations of dietary protein with disease and mortality in a prospective study .” Am J Epidemiol 2005. “Vegetable and fruit intake and mortality from chronic disease in New Zealand. Tobias M.30(1):26-31.4(4):893-901. et al. Turley M. et al. Ingram DK. Voutilainen S.” Int J Epidemiol 2002. intake and stroke mortality in the Hiroshima/Nagasaki Life Span Study. Rissanen TH. berries and vegetables is associated with excess mortality in men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. 6.” Am J Clin Nutr 2003:78(3Suppl):517S-520S.133(1):199-204.
Martínez ME. fruit and nut diet on serum lipids and colonic function. Liu S. Graubard BI.5(6):492-9.References 129 8.” JAMA 2000. of postmenopausal women. et al.31(4):925-43. Kant AK. Hardage M. et al.494-503.” Curr Treat Options Cardiovasc Med 2006. “Nutrition interventions in aging and age-associated disease. “A prospective study of diet quality and mortality in women. Flood A. Giovannucci E. Schatzkin A.” Ann N Y Acad Sci 2001.8(1):47-57. “Primary prevention of colorectal cancer: lifestyle.” Gastroenterol Clin North Am 2002. “Diet quality and subsequent cancer incidence and mortality in a prospective cohort of women. Bazzano LA. Popovich DG. Forman D. Schairer C. Meydani M. “Modifiable risk factors for colon cancer. 9.” Int J Epidemiol 2005. exercise.” Metabolism 2001:50(4). Serdula MK. 11.283(16):2109-15. Jenkins DJ. “Nutritional studies of vegetarians.161(3):239-49.” Curr Atheroscler Rep 2003.34(1):54-60. Mai V.928:226-35. “Effects of a veryhigh-fiber vegetable. . Kant AK. 10. Kendall CW.166:177-211. nutrition. “Cardiovascular disease: optimal approaches to risk factor modification of diet and lifestyle. Bulwer BE.48:25.” Am J Epidemiol 2005.” Journal of the American Dietetic Association 1966. “Dietary intake of fruits and vegetables and risk of cardiovascular disease.” Recent Results Cancer Res 2005.
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com or call (877) ERA-4-USA. vitality. For complete information.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. We hope your interest will be sparked through this guide. 131 . Please visit us at our website www. we urge you to get the comprehensive two-book set. and we look forward to guiding you and being a vital part of your support community on your exciting journey. highnutrient recipes that will help ensure that you achieve your optimal weight and reclaim your health. ideal weight. We are prepared to help you with the tools you need to achieve your health goals. Eat For Health.EatRightAmerica. and freedom from the grip of chronic and devastating diseases. longevity. The total Eat For Health program provides you with a deep reservoir of knowledge and a wealth of delicious.
Fuhrman has been featured in hundreds of magazines and on major radio and television shows. His most recent books include Eat to Live—The Revolutionary Formula for Fast and Sustained Weight Loss. Oz. and Eat For Health. including: “Good Morning America. and to reverse and prevent disease. and a graduate of the University of Pennsylvania School of Medicine.EatRightAmerica. www. As one of the country's leading experts on nutritional and natural healing. Fuhrman’s recommendations are designed for people who desire superior health. M. effective weight control.” CNN.About the Author J oel Fuhrman.” TV Food Network. and the Discovery Channel’s “Second Opinion with Dr. New Jersey.” Dr. Disease-Proof Your Child— Feeding Kids Right. is a board-certified family physician specializing in lifestyle and nutritional medicine in Flemington.com (877) ERA-4-USA .D.. Dr. “Good Day NY. Cholesterol Protection for Life.
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