Everyday Food with Nutrients Density Scores

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 :)

All foods are considered on a numerical scale of 1 to 100.

Kale 100	Cantaloupe 12
Watercress 100	Beans (all varieties) 11
Collards 100	Plums 11
Brussels sprouts 90	Walnuts 10
Bok choy 85	Iceberg lettuce 10
Spinach 82	Pistachio nuts 9
Arugula 77	Cucumbers 9
Cabbage 59	Green peas 7
Broccoli 52	Almonds 7
Cauliflower 51	Cashews 6
Romaine lettuce 45	Avocados 6
Green and red peppers 41	Apples 5
Onions 37	Peanut butter 5
Asparagus 36	Corn 4
Leeks 36	Bananas 3
Strawberries 35	Oatmeal 3
Mushrooms 35	Salmon 2
Tomatoes 33	White Potato 2
Pomegranate 30	Skim Milk 2
Carrots/carrot juice 30	Whole-wheat bread 2
Blackberries 29	Olive oil 2
Raspberries 27	White bread 1
Blueberries 27	Chicken breast 1
Oranges 27	Eggs 1
Seeds 25	White pasta 1
Red grapes 24	Ground beef -4
Cherries 21	Low-fat cheddar cheese -6
Tofu 20	Potato chips -9
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.