Hi all,
I got to mention this is my first STEEMIT post. In this post, I thought of sharing something that everyone would benefit from. The first thing that came into my mind was - FOOD. So, here in this post, I'm sharing the information which is being very helpful to me in changing my eating habits since I found it. This information I have presented in this post is mostly from Dr. Joel Fuhrman's published book alled Super Immunity. Dr. Joel Fuhrman is a New York Times bestselling author of EAT TO LIVE. Here in this book, you all can find tons of information about eating the right food and living a healthy life with minimal sick days and maximum energy. Also, in this book, there's a density score and a pyramid chart created by Dr. Fuhrman which was very helpful to me in kickstarting my food choices. I thought it is worth sharing it with the dearest STEEMIT community, so here it is :)
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All foods are considered on a numerical scale of 1 to 100. |
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Kale 100 |
Cantaloupe 12 |
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Watercress 100 |
Beans (all varieties) 11 |
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Collards 100 |
Plums 11 |
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Brussels sprouts 90 |
Walnuts 10 |
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Bok choy 85 |
Iceberg lettuce 10 |
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Spinach 82 |
Pistachio nuts 9 |
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Arugula 77 |
Cucumbers 9 |
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Cabbage 59 |
Green peas 7 |
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Broccoli 52 |
Almonds 7 |
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Cauliflower 51 |
Cashews 6 |
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Romaine lettuce 45 |
Avocados 6 |
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Green and red peppers 41 |
Apples 5 |
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Onions 37 |
Peanut butter 5 |
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Asparagus 36 |
Corn 4 |
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Leeks 36 |
Bananas 3 |
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Strawberries 35 |
Oatmeal 3 |
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Mushrooms 35 |
Salmon 2 |
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Tomatoes 33 |
White Potato 2 |
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Pomegranate 30 |
Skim Milk 2 |
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Carrots/carrot juice 30 |
Whole-wheat bread 2 |
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Blackberries 29 |
Olive oil 2 |
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Raspberries 27 |
White bread 1 |
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Blueberries 27 |
Chicken breast 1 |
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Oranges 27 |
Eggs 1 |
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Seeds 25 |
White pasta 1 |
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Red grapes 24 |
Ground beef -4 |
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Cherries 21 |
Low-fat cheddar cheese -6 |
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Tofu 20 |
Potato chips -9 |
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Lentils 14 |
Cola -10 |
To determine the Nutrient Density Scores, Dr. Fuhrman considered an equal calorie serving of each food. The following nutrients were included in the evaluation: calcium, carotenoids (beta-carotene, alpha-carotene, lutein, zeaxanthin, lycopene), fiber, folate, glucosinolates, magnesium, selenium, vitamin C, vitamin E, zinc, phytosterols, resistant starch, and flavonoids; He also weighed the ORAC score. ORAC (oxygen radical absorbance capacity) is a method of measuring the antioxidant or radical scavenging capacity of food. Nutrient quantities, which are normally in many different measurements (mg, mcg, IU), were converted to a percentage of their recommended daily intake (RDI) so that a common value could be considered for each nutrient. For nutrients that have no RDI, he established goals based on available research and current understanding of the benefits of these factors. Additional points were added if the food item was anti-angiogenic (more on this later) or contained organ sulfides, aromatase inhibitors, or resveratrol. Points were subtracted if the food item contained trans-fat or an excessive amount of saturated fat, cholesterol, or sodium, or contained additives as a refined/processed food. The total of the percent RDI or goal for each nutrient, adjusted with added/subtracted points, was then multiplied by a fraction to make the highest number equal 100 so that all foods could be considered on a numerical scale of 1 to 100.
