Food nutrition chart

[WelcometoReality]

I wanted to share this chart of foods ranked by their nutritional density. Basically it's their nutritional value per calory. It's from dr. Fuhrmans nutritarian diet. What do you guys think?

Edit: 

To calculate the Aggregate Nutrient Density Index (ANDI) score, a food’s nutrient density is calculated for a set of micronutrients that are considered essential for optimal health. These include vitamins, minerals, and phytochemicals. The scores for each nutrient are then multiplied by a nutrient’s nutrient density coefficient (NDC) and summed to give the final ANDI score.

NDC are assigned based on the nutrient’s importance to human health and the degree to which it is under-consumed in the population. Foods with higher ANDI scores are considered to be more nutrient-dense, and therefore, more beneficial for human health.

Edited Sunday at 12:28 PM by WelcometoReality
Added how the score is calculated

[Sugarcoat]

So basically eat almost like a cow for best nutrients😹 a bunch of leafy greens

Good sharing btw

Edited January 11 by Sugarcoat

[WelcometoReality]

18 minutes ago, Sugarcoat said:

So basically eat almost like a cow for best nutrients😹 a bunch of leafy greens

Good sharing btw

Seems like it. The amount you'd need to eat to get all the calories you need.. 

[Sugarcoat]

11 minutes ago, WelcometoReality said:

Seems like it. The amount you'd need to eat to get all the calories you need.. 

I know I can look this up, but I figured since you started a thread about it I could ask you. Would you like to summarize what this nutritarian diet is? What does one eat? 
 

I think very few people would like to eat mostly leafy greens. And also does this chart look at nutrients in general ? Because maybe some plants have a lot of certain nutrients but then less of others, so if you’d consume mostly the most nutrient dense plants you’d still miss out on some other nutrients 

[WelcometoReality]

11 minutes ago, Sugarcoat said:

I know I can look this up, but I figured since you started a thread about it I could ask you. Would you like to summarize what this nutritarian diet is? What does one eat? 
 

I think very few people would like to eat mostly leafy greens. And also does this chart look at nutrients in general ? Because maybe some plants have a lot of certain nutrients but then less of others, so if you’d consume mostly the most nutrient dense plants you’d still miss out on some other nutrients 

A very harsh diet, I wasn't able to be on it for more than a couple of months but I like the chart. It Inspire me to eat more vegetables. And yeah i did feel great more enegized etc. When I was on it.

From hello nutritarian website:

"eat plant-based–emphasizing raw fruits and vegetables, greens, beans, mushrooms, onions, berries and raw nuts & seeds (high-nutrient foods)

avoid processed foods and animal products (hormonally unfavorable)

cook without oil (major caloric load with very low nutrients)

keep added salt to less than 400mg a day (salt deadens your tastebuds and contributes to food addiction)

stop snacking between meals (keeps you in the catabolic state of your digestion cycle allowing your cells the ability to clean and repair DNA damage)"

 

 

[Sugarcoat]

1 minute ago, WelcometoReality said:

A very harsh diet, I wasn't able to be on it for more than a couple of months but I like the chart. It Inspire me to eat more vegetables. And yeah i did feel great more enegized etc. When I was on it.

From hello nutritarian website:

"eat plant-based–emphasizing raw fruits and vegetables, greens, beans, mushrooms, onions, berries and raw nuts & seeds (high-nutrient foods)

avoid processed foods and animal products (hormonally unfavorable)

cook without oil (major caloric load with very low nutrients)

keep added salt to less than 400mg a day (salt deadens your tastebuds and contributes to food addiction)

stop snacking between meals (keeps you in the catabolic state of your digestion cycle allowing your cells the ability to clean and repair DNA damage)"

 

 

Science says a more plant dominant diet is good so it’s good it inspired you to eat more veggies. Im also gonna eat more veggies. I still like to include animal products though .

Ive heard of eating raw before , there’s this diet raw to 4 where you eat raw food (vegan) until dinner, there’s creators say it’s better for digestion etc I don’t know though. 
 

I love oil and salt too much to give it up😹 I need oil on all my salads😹

[WelcometoReality]

14 minutes ago, Sugarcoat said:

Science says a more plant dominant diet is good so it’s good it inspired you to eat more veggies. Im also gonna eat more veggies. I still like to include animal products though .

Ive heard of eating raw before , there’s this diet raw to 4 where you eat raw food (vegan) until dinner, there’s creators say it’s better for digestion etc I don’t know though. 
 

I love oil and salt too much to give it up😹 I need oil on all my salads😹

I eat meat too since my family eat it. I prefer vegetarian though but don't care enough to make a separate dish just for me. 

Yeah salt and oil is hard to go without. We have just changed salt from regular to mineralsalt since it is a bit better for your body. I think it's important to find a good balance between health and pleasure. If you go to hard you wont be able to keep it up basically.

Oh that's interesting I did eat raw breakfast and lunch in the past and a regular dinner. Sounds like it's similiar. I'll look it up.

Have you heard of nutritionfacts.org?

Great site for knowledge around eating healthy. Dr Michael Greger who runs it has a team of around 200 doctors that keep up with all the science of nutrition.

 

[Sugarcoat]

4 minutes ago, WelcometoReality said:

I eat meat too since my family eat it. I prefer vegetarian though but don't care enough to make a separate dish just for me. 

Yeah salt and oil is hard to go without. We have just changed salt from regular to mineralsalt since it is a bit better for your body. I think it's important to find a good balance between health and pleasure. If you go to hard you wont be able to keep it up basically.

Oh that's interesting I did eat raw breakfast and lunch in the past and a regular dinner. Sounds like it's similiar. I'll look it up.

Have you heard of nutritionfacts.org?

Great site for knowledge around eating healthy. Dr Michael Greger who runs it has a team of around 200 doctors that keep up with all the science of nutrition.

 

I work with children so I eat lunch with them then I eat whatever is served. Other than that I rarely eat meat only chicken sometimes and the other animal products sometimes but I wanna eat more plant based meals. Why you prefer vegetarian? You mean then eating only dairy and eggs of the animal products?
 

Some pleasure is import I think too, otherwise you won’t look forward to any meal. And oil and salt isn’t necessarily unhealthy so we can have both health and taste.

Thansk I’ll look that site up . I’ve not heard of it before. 

Edited January 11 by Sugarcoat

[WelcometoReality]

50 minutes ago, Sugarcoat said:

I work with children so I eat lunch with them then I eat whatever is served. Other than that I rarely eat meat only chicken sometimes and the other animal products sometimes but I wanna eat more plant based meals. Why you prefer vegetarian? You mean then eating only dairy and eggs of the animal products?
 

Some pleasure is import I think too, otherwise you won’t look forward to any meal. And oil and salt isn’t necessarily unhealthy so we can have both health and taste.

Thansk I’ll look that site up . I’ve not heard of it before. 

Preferably plantbased but there's almost always some butter or processed shit that makes it vegetarian/vegan. 🙂

For example when we make tacos here we do it with minced meat, but I use some plant protein instead. Could do it with beans if Iwanted it even healthier. But who cares, it feels like the (right) thing to do so I do it. If that makes sense to you.

Oil and salt. Depends what we compare it to I guess. My view is that it's not so healthy compared to water and herbs and spices but I like to have it in my food so I'm going to use it.

Dr greger have made a book called how not to die where he talks about how to cure/prevent the most common illnesses of out time. Cardiac diseases and cancer. It's pretty good.

 

I just watched raw till 4 on freelee the bananagirl channel. Looked delicious. But the amount of food you have to eat. 😆 God how does she do it?

[Sugarcoat]

1 hour ago, WelcometoReality said:

Preferably plantbased but there's almost always some butter or processed shit that makes it vegetarian/vegan. 🙂

I wonder how a proper fully plant based diet compares to a plant dominant but omnivorous diet (which is what I’m trying to do) in terms of getting all the nutrients etc 

 

1 hour ago, WelcometoReality said:

For example when we make tacos here we do it with minced meat, but I use some plant protein instead. Could do it with beans if Iwanted it even healthier. But who cares, it feels like the (right) thing to do so I do it. If that makes sense to you.

I have thought of buying plant protein like ground soy protein as a replacement for minced meat too so I understand .

1 hour ago, WelcometoReality said:

 

Oil and salt. Depends what we compare it to I guess. My view is that it's not so healthy compared to water and herbs and spices but I like to have it in my food so I'm going to use it.

Olive oil which I use the most seems healthy to me. But maybe those things you mentioned are even healthier. I incorporate both too.

1 hour ago, WelcometoReality said:

Dr greger have made a book called how not to die where he talks about how to cure/prevent the most common illnesses of out time. Cardiac diseases and cancer. It's pretty good.

Cool suggestion. I’ll look it up. 

1 hour ago, WelcometoReality said:

I just watched raw till 4 on freelee the bananagirl channel. Looked delicious. But the amount of food you have to eat. 😆 God how does she do it?

Yea exactly. And I’d miss the fat.

Btw I saw you’re from Sweden too. Hi👋🏻

[Phil King]

Seems like vegan propaganda or misleading nutritional metrics. I feel theres no way in hell iceberg lettuce, carrot juice, and others fruits are 5-10x more nutritious than eggs, ground beef, or chicken

[aurum]

Looks like he is an ideologue about his diet.

[WelcometoReality]

9 hours ago, Phil King said:

Seems like vegan propaganda or misleading nutritional metrics. I feel theres no way in hell iceberg lettuce, carrot juice, and others fruits are 5-10x more nutritious than eggs, ground beef, or chicken

Eggs, ground beef and chicken is pretty calorie dense, doesn't it makes sense that they get a lower score than iceberg lettuce?

Since the score is essentially micronutrients per calorie it makes sense to me. 

 

[Yimpa]

18 hours ago, WelcometoReality said:

What do you guys think?

Makes me realize that I need to seriously eat more vegetables and less meat. Dr. Furman does make a good point about that. I disagree with him about olive oil though. I think the extra virgin is top tier.

[Michael569]

This is interesting but incomplete and lot of foods are positioned poorly without much nuance

Seems like a lot of this has bias behind it (e.g. if something is not vegan, has seed oils or isn't wholefoods) it goes straight into "poor category". But then Joe Fuhrman is an evidence denier so I wouldn't expect anything else. 

You can't just assign poor rating to foods and sell that message to your audience because you are vegan or don't like oils. This is a pinnacle of nutritional quackery. The true is that some animal foods have EXCEPTIONAL nutritional value (liver, heart, adrenals, fish and seafoods, eggs) but of course he wouldn't mention it here because they aren't vegan. If you wanna be objective you should include everything.

If you want a real deal, look into Nick Hiebert's (Nutrivore) Nutri Dex, so far the best assessment tool of its kind that helps you manipulate the spreadsheet many different ways. 

It costs about 20 Dollars and i keep returning to it over and over for years now. 

 

Edited Sunday at 10:55 AM by Michael569

[Yimpa]

26 minutes ago, Michael569 said:

Nick Hiebert's (Nutrivore) Nutri Dex

https://nickjhiebert.wixsite.com/my-site/nutri-dex

Neat, I like how inclusive it is by including vegans:

Quote

• Vegan-Friendly Categorization: Use the included vegan-friendly categorization to help you navigate through the best vegan options!

 

[WelcometoReality]

6 hours ago, aurum said:

Looks like he is an ideologue about his diet.

Yes, it's pretty extreme.

[Something Funny]

1 hour ago, Michael569 said:

You can't just assign poor rating to foods and sell that message to your audience because you are vegan or don't like oils.

Hold my beer coconut water 

[WelcometoReality]

@Michael569 Which foods are ranked poorly do you think?

Since their rank is calculated by micronutrient per calorie it's not a surprise that the calorie dense foods get a poor score.

Sure it doesn't give a complete picture but then what does.

Thanks for the nutrivore tip. I'll look it up. 🙂

 

[undeather]

Cola - 1 
Olive Oil - 2 

LOL