Congratulations on making your health a priority!It’s time for a new beginning!
Stocking a Nutrient Dense Pantry
Kale 1000Collards 1000Bok Choy 824Spinach 739Cabbage 481Red Pepper 420Romaine Lettuce 339Broccoli 342Cauliflower 295Green Pepper 258Artichoke 244Carrot 240Asparagus 234Strawberry 212Tomato 164Plum 157Blueberry 130Iceberg Lettuce 110Orange 109Cantaloupe 100Tofu 86Sweet Potato 83
Apple 76Peach 73Kidney Bean 71Green Pea 70Lentil 68Pineapple 64Avacado 64Oatmeal 53Mango 51Cucumber 48Soybean 48Sunflower Seed 45Flax Seed 44Brown Rice 41Salmon 39Shrimp 38Skim Milk 36White Potato 31Grapes 31Walnuts 29Banana 30
Chicken Breast 27Egg 27Low Fat Yogurt (Plain) 26Corn 25Almonds 25Whole Wheat Bread 25Feta Cheese 21Whole Milk 20Ground Beef 20White Pasta 18White Bread 18Peanut Butter 18Apple Juice 16Swiss Cheese 15Potato Chips 11American Cheese 10Vanilla Ice Cream 9French Fries 7Olive Oil 2Cola 1
According to Dr. Doug Pray, food addiction coach and founder of NovoLife Weight Loss System, the way tolose weight and get healthy is to stop eating fake food (refined and fortified), start eating real food (fresh,whole and unrefined), and minimize your exposure to toxins. Whenever possible, buy organic, pesticidefree whole foods and regularly detoxify your body. Once your body is free of toxins, it can then devote moreenergy to burning fat and protecting you from disease. The Environmental Working Group website ewg.orgrates over 80,000 products on nutrition, ingredient concerns and processing, and for a nominal donation,provides excellent shoppers’ guides.In Pray’s autobiographical book, "I Don’t Go With Fat Boys—Weight Loss for People Who Love to Eat", hetells of his discovery of Dr. Joel Fuhrman's life-changing book "Eat to Live: The Revolutionary Formula forFast and Sustained Weight Loss". In "Eat to Live", Fuhrman introduces his Nutrient Density Chart.Considering 1000 calories of a particular food, he calculates all nutritional components and ranks it from 1to 1000, according to the ratio of nutrients to calories, with 1000 being the highest nutrient density percalorie. Following is a partial list of Fuhrman’s nutrient density scores. For a complete list, visit his website,drjoelfuhrman.com.
Revised October 2015
