The Nutrient-Density Line

Foods to include into Your Regular Diet Plan

    Processed and pre-packaged foods fall short in providing any nutritional value to your daily meals. They are chock full of artificial flavors, sweets and hydrogenated oils. Why do you think the American diet causes more health problems, like obesity, diseases like diabetes, heart disease and high cholesterol?

 The Nutrient-Density Line

    Now let us talk about what foods you should be eating, to get the best nutrients in a dietary detox diet to avoid sickness and the formation of incurable diseases.

The nutrient-density scores below are based on identified phytochemicals, antioxidant activity and total vitamin and mineral content.

 Highest nutrient density = 100 points

Lowest nutrient density = 0 points


100 – Dark green leafy vegetables: kale, mustard greens, collard greens, Swiss chard, watercress, spinach, and arugula.

95 – Other green vegetables: romaine, bokchoy, cabbage, Brussels sprouts, asparagus, broccoli, string beans, snow peas, and green peas.

50 – Non-green nutrient-rich vegetables: beets, eggplant, mushrooms, onions, radishes, bean sprouts, red and yellow bell peppers, radicchio, cauliflower, tomatoes, artichokes, and raw carrots.

45 – Fresh fruits: strawberries, blueberries, other berries, plums, oranges, melons, kiwifruit, apples, cherries, pineapple, peaches, pears, grapes, and bananas.

40 – Beans: Lentils, kidney, great northern, adzuki, black, pinto, split peas, edamame, and chickpeas.

30 – Raw nuts and seeds: sunflower, pumpkin, sesame, flaxseeds, almonds, cashews, pistachios, walnuts, pecans, and hazelnuts.

25 – Colorful starchy vegetables: butternut and other squash, sweet potatoes, corn and turnips.

20 – Whole grains/white potatoes: old-fashioned oats, barley, brown and white rice, buckwheat, millet, quinoa, bulgur, whole grain bread, and white potatoes. (Red potatoes are better than white).

18 – Fish

15 – Fat-free dairy

15 – Eggs

15 – Wild meat and fowl

8 – Full-fat diary

6 – Red meat

6 – Refined grain products

3 – Cheese

1 – Refined oils

0 – refined sweets: cookies, cakes, candy, and soda


This list is only what normal, everyday foods that we eat have in nutritional value. This list should not be confused with Super-foods, which have a much higher value of nutritional value. Yes these foods are important for our regular diet and yes, some of these foods should be included in your detox diet. Just don’t assume that eating only from these foods will accomplish a total whole body detox. There are other foods that have more nutrients and do a better job of detoxing your body by cleaning your system that must be added to this list.

A study of this chart above clearly indicates that the Standard American Diet (the lowest numbers) has very low nutrient density. Hence, Americans are nutritionally starved.

Another very important point is that the low nutrient-density foods are also the highest in calories.

So the Standard American Diet (SAD) is very low in nutrition, but very high in calories. This is a fatal combination but a great promoter of the medical establishment.

Almost everybody is familiar with the USDA food pyramid. The food protocol is mostly very high in calories and extremely low in nutrition. The only good part is the fruit and vegetable level which is high in nutrition but low in calories.

Starvation in America suggests not enough food. But starvation is best described as a diet very high in calories and very low in nutrition. This is the American diet as portrayed by the USDA food pyramid.

The deception is that we are satisfied with a lot of calories but starving for nutrition. This is the perfect formula for over weight and obesity, heart disease, cancer, and diabetes that is so widespread in America.

     Starvation by definition is a lack of sufficient nutrition. Thus, we can have full bellies but very low nutrition, or full-belly starvation.

Strawberries, for example, have over 700 micro-nutrients alone. Broccoli has over 1000 micro-nutrients.

See what Super-foods can do for your total body detox plan and how to add them to your daily meals.


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