Nutrient Density

There are so many different opinions on what is the best diet to live by.   BUT THERE’S ONE THING ALL PARTIES AGREE ON-
...a nutrient dense diet! There’s definitely no disputing that nutrient rich foods are the foods to eat up on.
 Dr Joel Fuhrman, author of Eat to live, and Eat for health, says we should all become NUTRIENTARIANS.  By daily focusing on nutrient eating.
Alarming but true, only 9% of society eat the dietary requirements necessary for daily function!

 While there are thin, starving, undernourished people, dying of malnourishment in third world countries, we have -obese, starving, undernourished people in our western societies- the only difference is, we are surviving longer on energy-dense foods. 

John Robbins author of ‘Diet for a new America says How is it, that we’ve become so insensitive to our nutrient needs?”


Just how do you decide which foods you want to eat?
Flavour? Texture? Convenience? Comfort? Many people choose the foods they eat based on immediate gratification, without much thought about the long-term effects of their selections.
That often results in choosing foods that taste good, but are not good for you.                                                                                    
What about the nutritional value of the foods you eat? When you choose your foods, be sure to consider the nutrient density of the foods. Nutrient density refers to the amount of nutrients for the given volume of food. Nutrient-dense foods have lots of nutrients, generally with fewer calories. Energy-dense foods have more calories for the volume of food and generally fewer nutrients. 


                  How Nutrient Density Works                                                                                              
You are hungry and it is a few hours until dinner so you decide you want a snack. You could choose either an apple or a glazed donut. They are roughly the same size and either food works as a quick snack so you can get back to work. Which one do you choose?   Hopefully you chose the apple.

Why? The apple has around 80 calories and lots of vitamins, fibre and phyto– chemicals that will keep you healthy. The fibre and water in the apple will fill your stomach and keep you satisfied until dinner.

The donut has calories. Lots of calories. In fact, the donut has more than 200 calories but it doesn't have any nutrients. There is only about one gram of      fiber so it won't keep you feeling full either, so eating that glazed donut will frequently lead to eating a second one. The donut also has lots of unhealthy saturated fat and plenty of sugar. Sure it tastes good, but your body might pay quite a price for the immediate gratification.

Nutrient-dense food is the opposite of empty-calorie food.                    
Sweets and soft drinks are very high in calories because of added sugars, while their nutrient density is very low                                                     
Such energy-dense food is not beneficial to your health.
To get all the nutrients your body needs and save calories, substitute nutrient-dense food for empty-calorie food.
Fruit , vegetables, nuts & seeds are perfect nutrient-dense snacks as they are low in calories and packed with dietary fiber and vitamins.                 
Eat apples between meals, and a cup of strawberries or mixed seeds, instead of chips or popcorn in front of TV.                                                                                                         

                                     NUTRIENT DENSITY SCORE



Spirulina, Chlorella,               1000                    Iceberg lettuce              132

Kale, Alfalfa, Green Barley     1000                    Orange                         130

Collard greens, Exotic Berries 916                     Soybeans                       74

Spinach, celery                      886                     Cucumber                      59

Bok Choy, dark greens            839                     Brown rice                     49 

Romaine lettuce                     462                     Walnuts                         35

Broccoli                                 395                     Almonds                        33

Cabbage                                344                     Chicken                         32

Capsicum                               310                     Eggs                             29

Carrots                                   288                    Wholemeal bread           25

Cauliflower                              269                    White bread                  22                                                                                 Dr Joel Fuhrman

Tomatoes                                197                    Beef                             17                                                                                                 

Cherries                                  197                    Chips                            13

Blueberries                              155                    Olive oil                          2




No matter how healthy the food, how helpful the vitamin/mineral supplements, your body can only absorb a fraction of the nutrients if your colon is sluggish or compromised in some way.

It is of vital importance to you that your colon is cleansed, clear and healthy.

You can achieve this is a variety of ways.


*A moderate water fast. The bible talks of the physical & spiritual benefits of     water fasting. Is 58:6-8..your recovery will spring forth speedily! 3-10 days can do wonders! Longer fasts will see tumours & cancers dissolve away!


*A juice fast. Makes concentrated, vital nutrients immediately available to the     restoration of the body. Replenishes the cells and organs like nothing else can!


*A green smoothie fast. Blended fruit and vegetables require little digestion, therefore frees up digestive energy, and allows the body to give attention & effort to repair. GREENS– being the highest nutrient dense/mineral content foods.

*A mono cleanse. Eating one kind of fruit or vegetable only, for each meal. Helps the body easily digest the food, and again in freeing up digestive energy- focuses on healing. Eg One may eat as many apples for breakfast as needed, then at lunch eat only bananas. An afternoon feast on celery sticks, and a  bowl of cabbage with a little lemon) for tea.
*A total raw diet. Eating this way gives the body 100% nutrient value. People have  seen their diabetes reversed in just 30 days! 


Subpages (1): Plant Based Diets