Dr.

Fuhrmans Top 30 Super Foods Now that you know the secret formula to health is H = N/C (Health = Nutrients/Calories), its time to start putting it into practice. There are comprehensive lists of nutrient density scores in the next chapter. But to make it easy for you to nd the very best foods, Ive listed my Top 30 Super Foods below. These are the best foods in the best categories. For weight loss and improved health, include as many of these foods in your diet as you possibly can.
NUTRIENT SCORE

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30.

Collard Greens, Mustard Greens, Turnip Greens Kale Watercress Bok Choy Spinach Broccoli Rabe Chinese/Napa Cabbage Brussels Sprouts Swiss Chard Arugula Cabbage Romaine Lettuce Broccoli Red Pepper Carrot Juice Tomatoes and Tomato Products Cauliower Strawberries Pomegranate Juice Blackberries Plums Raspberries Blueberries Oranges Cantaloupe Beans (all varieties) Seeds: Flaxseed, Sunower, Sesame Pistachio Nuts Tofu Walnuts

1000 1000 1000 824 739 715 704 672 670 559 481 389 376 366 344 190300 295 212 193 178 157 145 130 109 100 57104 5278 48 37 34

Nutrient Density Scores In this chapter, you will nd extensive lists of nutrient/calorie-density scores grouped by category based on Aggregate Nutrient Density Index (ANDI). Knowing which foods are high in nutrient density (and which are low) will make it easier to get the dramatic health benets of eating more high-nutrient foods. For optimal health, I suggest you consume an appropriate number of calories to meet your needs, keep your sodium intake below 1,000 mg a day, and eat as many foods with high ANDI scores as possible. ANDI Scores ANDI Scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidant capacities, based on an equal number of calories for each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000, with the highest nutrient foods given a score of 1000. A complete description of how ANDI scores are calculated appears on www.EatRightAmerica.com as well as in my book Eat for Health. To order, visit www.EatRightAmerica.com or call (877) ERA-4-USA. Easy-to-get benets While nutrient scores are calculated using sophisticated scientic considerations, you dont have to be a scientist to get the many benets of high-nutrient food, recipes and menus. Simply take the information youve learned here , put it into practice, and start on the road to a thinner, healthier you today!

CALORIES

SODIUM

ANDI

VEGETABLES Kale, cooked (1.5 cups) Mustard Greens, cooked (1.5 cups) Turnip Greens, cooked (1.5 cups) Watercress, raw (3 cups) Collard Greens, cooked (1.5 cups) Kale, raw (1.5 cups) Bok Choy, cooked (1.5 cups) Spinach, raw (5 cups) Broccoli Rabe, cooked (1.5 cups) Chinese or Napa Cabbage, cooked (1.5 cups) Spinach, cooked (1.5 cups) Brussels Sprouts, cooked (1.5 cups) Swiss Chard, cooked (1.5 cups) Chinese or Napa Cabbage, raw (1.5 cups) Chicory Greens, uncooked (1.5 cups) Arugula, raw (5 cups) Radish (6 items) Cabbage, cooked (1.5 cups) Bean Sprouts, uncooked (1 cup) Cabbage, raw (1.5 cups) Kohlrabi (1.5 cups) Lettuce, Romaine (5 cups) Broccoli, raw (1.5 cups) Pepper, red, cooked (1.5 cups) Radicchio (2 cups) Broccoli, cooked (1.5 cups) Turnips, cooked (1 item) Carrots, cooked (1.5 cup) Dandelion Greens, cooked (1.5 cups) Pepper, red, raw (1.5 cups) Chili Peppers, green, hot (1 item) Escarole, raw (3 cups) Mixed Baby Greens (5 cups) Cauliower, cooked (1.5 cups) Cauliower, raw (1.5 cups) Pepper, green, raw (1.5 cups) Artichoke, cooked (1 item) Carrots, raw (1.5 cups) Asparagus, cooked (1.5 cups) Zucchini, raw (2.5 cups) Tomato, cooked (1 cup) Pepper, green cooked (1.5 cups) Tomato, raw (1 item) 55 32 43 11 74 50 31 34 63 20 62 84 52 18 62 25 4 50 53 32 54 48 45 56 18 82 34 81 52 58 18 25 37 43 38 45 60 75 59 45 43 57 22 45 34 63 42 46 43 87 118 54 18 189 49 470 10 122 27 11 18 11 24 40 22 44 4 18 96 82 136 69 4 3 33 35 28 45 7 114 126 38 28 26 4 6 1000 1000 1000 1000 1000 896 824 739 715 704 697 672 670 600 591 559 554 481 444 420 393 389 376 366 359 342 337 336 329 328 323 322 300 295 285 258 244 240 234 209 190 181 164

NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores. ANDI scores provide a relative ranking based on an equal amount of calories.

CALORIES

SODIUM

ANDI

Jalapeno Peppers (0.13 cup) Butternut Squash, cooked (1.5 cups) Eggplant, cooked (1.5 cups) Bamboo Shoots, canned (1 cup) Okra, cooked (1.5 cups) Mushrooms, raw (1.5 cups) Celery (2 items) Zucchini, cooked (1.5 cups) Alfalfa Sprouts (1 cup) Snow or sugar peas, raw (1.5 cups) Mushrooms, cooked (1.5 cups) Snow or sugar peas, cooked (1.5 cups) Sun Dried Tomatoes (0.5 cup) Lettuce, Iceberg (5 cups) Rhubarb, cooked (1 cup) Beets, cooked (1.5 cups) Sweet Potato, cooked (1.5 cups) Leeks, cooked (2 cups) String Beans, cooked (1.5 cups) Green Beans, cooked (2 cups) Tomatillo (2 items) Green Peas, cooked (1.5 cups) Garlic Clove (1 item) Cucumber (1 item) Onions, cooked (0.33 cup) Spaghetti Squash, cooked (1.5 cups) Onions, raw (0.5 cup) Acorn Squash, cooked (1.5 cups) Corn, sweet, white, cooked (1.5 cups) Potatoes, Flesh and skin, baked (1 item) Parsnips (1.5 cups) Potatoes, Flesh only, baked (1.5 cups) Yams, cooked (1.5 cups) Olives, (3 items) Water chestnuts (1 cup)

7 122 50 25 53 23 11 43 10 40 66 101 70 38 25 112 378 109 65 87 22 202 4 45 31 63 34 172 266 142 166 170 266 36 70

0 12 1 9 14 4 64 8 2 4 5 10 566 28 5 196 134 36 6 2 1 7 1 6 2 42 2 12 42 11 23 9 20 408 11

164 156 149 144 139 135 135 132 130 127 119 113 113 110 106 97 83 80 75 74 72 70 58 50 50 49 47 46 44 43 37 31 23 24 19

CALORIES

SODIUM

ANDI

FRUIT Strawberries (1.5 cups) Blackberries (1.5 cups) Plums (1.5 cups) Raspberries (1.5 cups) Lemon Juice (1teaspoon) Blueberries (1.5 cups) Papaya (1.5 cups) Orange (1 item) Grapefruit (1.5 cups) Cantaloupe (1.5 cups) Lime Juice (1 teaspoon) Kiwi (2 items) Watermelon (2.5 cups) Peach (1 item) Apple (1 item) Tangerine, (2 items) Cherries (1.5 cups) Pineapple, (1.5 cups) Figs, fresh (3 items) Apricots fresh (4 items) Mango, (1 item) Prunes (0.25 cup) Pears, (1 item) Honeydew (1.5 cups) Nectarine (1.5 cups) Avocado, (half) Cranberries, dried, sweetened (0.33 cup) Grapes, (1.5 cups) Banana, (1 tem) Apricots, dried, unsweetened (0.33 cup) Figs, dried (0.25 cup) Dates (0.25 cup) Raisins (0.25 cup) 69 93 114 96 1 123 82 62 144 82 1 93 114 38 72 89 137 112 111 67 135 102 96 96 91 182 123 92 105 104 124 125 108 2 2 0 2 0 2 6 0 0 38 0 5 4 0 1 3 0 2 2 1 4 1 2 48 0 3 1 3 1 4 5 1 4 212 178 157 145 141 130 118 109 102 100 99 97 91 73 72 72 68 64 62 60 51 47 46 45 41 37 34 31 30 29 25 19 16

CALORIES

SODIUM

ANDI

FRUIT/VEGETABLE JUICES Vegetable Juice, low sodium (8 uid ounces) Vegetable Juice, regular (8 uid ounces) Carrot Juice (8 uid ounces) Tomato Juice, low sodium (8 uid ounces) Tomato Juice, regular (8 uid ounces) Pomegranate Juice, (8 uid ounces) Orange Juice (8 uid ounces) Cranberry Juice Cocktail (8 uid ounces) Apple Juice, unsweetened (8 uid ounces) BULK PRODUCTS BEANS/LEGUMES Lentils, boiled (1 cup) Red Kidney Beans, boiled (1 cup) Great Northern Beans, boiled (1 cup) Adzuki Beans, boiled (1 cup) Black beans, boiled (1 cup) Black Eyed Peas, boiled (1 cup) Hummus (0.5 cup) Pinto Beans, boiled (1 cup) Edamame (1 cup) Split Peas, boiled (1 cup) Chick Peas (Garbanzo), boiled (1 cup) Lima Beans, boiled (1 cup) Tofu (4 ounces) Tempeh (4 ounces) NUTS AND SEEDS Nuts Brazil (0.25 cup) Pistachio Nuts, unsalted (0.25 cup) Pecans (0.25 cup) Almonds, unsalted (0.25 cup) Peanuts, all types, unsalted (0.25 cup) Walnuts (0.25 cup) Hazelnuts or lberts (0.25 cup) Cashew Nuts, unsalted (0.25 cup) Pine Nuts or Pignolia (1 tablespoon) Macadamia Nut, unsalted (0.25 cup) Nut Butter Tahini or Sesame Butter (2 tablespoons) Almond (without salt) (2 tablespoons) Cashew (without salt) (2 tablespoons) Peanut (2 tablespoons) 230 225 209 294 227 198 218 245 254 231 269 216 69 219 4 2 4 18 2 7 298 2 25 4 11 4 9 10 104 100 94 84 83 82 70 61 58 58 57 46 37 26 46 46 98 41 41 150 112 144 117 140 653 71 24 656 10 2 5 7 365 365 344 342 342 193 86 55 16

230 183 187 211 214 196 212 197 58 241 178 203 188 188

1 3 0 10 2 1 0 5 0 1 34 4 5 147

124 48 41 38 37 34 32 27 26 17 54 26 26 26

CALORIES

SODIUM

ANDI

SEEDS Sunower (0.25 cup) Sesame (0.25 cup) Flax (2 tablespoons) Pumpkin (0.25 cup) GRAINS WHOLE GRAINS Oats, old fashioned, cooked (1 cup) Barley, whole grain, cooked (1 cup) Wild Brown Rice, cooked, (1 cup cooked) Brown Rice, cooked (1 cup cooked) Barley, pearled, cooked (1 cup) Wheat Berries, cooked (1/2 cup) Cornmeal, whole grain (0.25 cup) Quinoa, cooked (1 cup) Millet, cooked (1 cup) Bulger, cooked (1 cup) REFINED GRAIN PRODUCTS Whole Wheat Flour (1/4 cup) Whole Wheat Pasta, cooked (1 cup) Oats, quick, cooked (1 cup) White Pasta, cooked, (1 cup) White Flour (1/4 cup) Couscous, cooked (1 cup) White Rice, long grain, cooked(1 cup) Corn Pasta, cooked (1 cup) BREADS/CRACKERS Sprouted Grain Bread, (1 slice) Whole Grain Bread (2 slices) Whole Wheat Bread (2 slices) Whole Wheat Bagel (1 item) Tortilla, whole wheat (2 items, 67 grams) Rye Bread (2 slices) Plain Bagel (1 item) White Bread (2 slices) Tortilla, our (2 items, 64 grams)) English Mufn, enriched (1 item) Tortilla, corn, (2 items, 52 grams) Rice Cake Cracker (7 pieces) Saltines (5 items) Graham crackers (2 1/2" sq.) (4 items)

186 206 118 187

1 4 8 6

78 65 65 52

147 193 166 216 193 150 110 222 250 150 102 174 147 198 114 176 216 176 130 130 130 181 180 165 195 133 200 134 113 115 64 118

2 5 5 10 5 0 11 13 3 10 1.5 4 2 2 1 8 10 0 3 253 265 360 500 422 379 340 407 264 23 21 161 169

53 43 43 41 32 25 22 21 19 17 31 19 19 18 18 15 12 10 39 30 25 25 21 20 18 18 15 13 12 12 11 8

CALORIES

SODIUM

ANDI

CEREALS Bran Flakes, (1 cup) Granola (1 cup) FISH FRESH Tuna, yellow n*, cooked, dry heat (4 ounces) Flounder, cooked, dry heat (4 ounces) Sole, cooked, dry heat (4 ounces) Salmon, pink, cooked, dry heat (4 ounces) Mahi-Mahi*, cooked, dry heat (4 ounces) Swordsh**, Cooked, dry heat (4 ounces) Trout, rainbow, wild, cooked, dry heat (4 ounces) Snapper*, cooked, dry heat (4 ounces) Haddock, cooked, dry heat (4 ounces) Monksh*, cooked, dry heat (4 ounces) Cod, Cooked, dry heat (4 ounces) Grouper*, Cooked, dry heat (4 ounces) Tilapia, Cooked, dry heat (4 ounces) CANNED Salmon (4 ounces) Tuna*, in water (4 ounces) SHELLFISH Lobster*, Cooked, (4 ounces) Shrimp, Cooked, (4 ounces) Scallops, Steamed (4 ounces)

128 598

293 27

64 22

158 133 133 169 124 176 170 145 127 110 119 134 195 158 145 111 112 120

53 119 119 98 128 130 64 65 99 26 88 60 74 628 428 431 254 478

46 41 41 39 39 38 36 35 35 34 31 27 18 42 36 43 38 24

Fish and shellsh may contain mercury and other pollutants : ** High level of mercury/pollutants * Intermediate level of mercury/pollutants MEAT BEEF* Ground Beef, 95% lean meat, (4 ounces) Flank Steak, separable fat & lean, 0 fat (4 ounces) Beef Top Round, separable fat & lean, 1/8 fat, (4 ounces) Beef Skirt Steak, separable fat & lean, 0 fat (4 ounces) Beef Top Sirloin, separable fat & lean, 1/8 fat, (4 ounces) Ground Beef, 85% lean meat, (4 ounces) Beef Tenderloin, separable fat & lean, 1/8 fat (4 ounces) Beef Rib Eye Steak, separable fat & lean, 0 fat, (4ounces) Beef NY Strip Steak, separable fat & lean, 1/8 fat, (4 ounces) Beef Prime Rib (4 ounces) Separable lean & fat, 1/8 fat, * cooking method-broiled 194 213 231 289 275 284 302 300 317 437 73 63 46 104 63 82 61 60 76 70 29 27 22 21 20 20 18 18 16 12

CALORIES

SODIUM

ANDI

VEAL Veal Loin, separable lean & fat, roasted (4 ounces) BISON Bison, Top Sirloin, separable lean only, broiled (4 ounces) Bison, Chuck Roast, separable lean only, braised (4 ounces) LAMB Lamb, Leg, separable fat & lean 1/8 fat, broiled (4 ounces) Lamb, ground, broiled (4 ounces) Lamb, Loin Chops, separable lean only, 1/8 inch fat, broiled (4 ounces) PORK Pork Tenderloin, separable lean & fat, roasted (4 ounces) Pork Chops, center cut, separable lean, broiled (4 ounces) Pork Loin, Whole, separable lean & fat, roasted (4 ounces) Ham, Cured, Boneless, separable lean & fat, roasted (4 ounces) Pork Baby Back Ribs, separable lean & fat, roasted (4 ounces) Bacon, cooked, (2 ounces) POULTRY Chicken Breast, meat only, roasted (4 ounces) Turkey, light meat only, roasted (4 ounces) Turkey, dark meat only, roasted (4 ounces) Chicken, dark meat only, roasted (4ounces) Ground Turkey, broiled, (4 ounces) Chicken Drumstick, meat & skin, roasted (4 ounces) Chicken Wing, meat & skin, roasted (4 ounces) Turkey Bacon, Cooked, (2 ounces) COLD CUTS Turkey, white, rotisserie, deli cut (2 ounces) Ham, 11% fat (2 ounces)) Roast Beef (2 ounces) Bologna, beef and pork (2 ounces) HOT DOGS AND SAUSAGE Tofu Hot Dog (1 item) Italian sausage, turkey (4 ounces) Hot Dog, turkey (1 item) Italian sausage, pork (4 ounces) Bratwurst, (4 ounces) Kielbasa, (4 ounces) Pepperoni (2 ounces) Hot Dog, beef (1 item)

246 193 218 274 321 337 196 272 281 276 420 302 187 177 212 232 266 245 329 217 64 92 115 175 163 179 102 390 337 352 264 148

105 60 64 76 92 88 62 65 67 1345 115 1377 84 72 90 105 121 102 93 1295 680 739 480 417 330 1052 642 1369 962 1220 1014 513

17 39 36 20 18 16 34 24 23 17 12 12 27 25 24 17 16 15 11 9 33 24 22 13 23 16 13 13 13 11 10 8

CALORIES

SODIUM

ANDI

DAIRY PRODUCTS & EGGS BEVERAGES Milk, Nonfat Skim (8 uid ounces) Milk, Low Fat 1% (8 uid ounces) Milk, Whole 3.3% (8 uid ounces) Chocolate Milk, low fat (8 uid ounces) Half & Half (2 Tablespoons) Heavy Whipping Cream (2Tablespoons) CHEESE Feta Cheese (2 ounces) Cottage Cheese, low fat (1 cup) Mozzarella Cheese, part skim (2 ounces) Ricotta, part skim (1/2 cup) Swiss cheese (2 ounces) Parmesan (2 tablespoons) Mozzarella Cheese, whole mile (2ounces) Gouda (2 ounces) Provolone (2 ounces) Cottage Cheese (1 cup) Gruyere Cheese (2 ounces) Muenster (2 ounces) Blue Cheese (2 ounces) Brie (2 ounces) Monterey Jack (2 ounces) Ricotta, whole milk (2 ounces) Cheddar Cheese (2 ounces) Cream Cheese, low fat (2 ounces) Goat Cheese (2 ounces) Cream Cheese (2 ounces) Neufchatel, (2 ounces) EGGS Egg (1 item) YOGURT Plain Yogurt, non-fat, (1 cup) Plain Yogurt, low-fat, (1 cup) Tofu Yogurt (1 cup) Plain Yogurt, whole milk (1 cup) Fruit Yogurt, non fat, (1 cup) Fruit Yogurt, low-fat, (1 cup) Fruit Yogurt, whole milk (1 cup) 83 105 146 158 39 104 150 163 144 170 215 43 170 202 199 216 234 209 200 189 211 214 229 139 206 193 148 74 80 90 246 180 130 130 170 103 127 98 152 12 11 633 918 351 154 109 153 356 464 497 850 191 356 791 357 304 103 352 178 292 182 226 70 115 110 92 130 100 95 85 36 28 20 19 10 2 21 18 16 16 15 15 14 13 13 13 13 12 12 12 12 11 11 8 8 4 4 27 30 24 17 16 16 15 9

CALORIES

SODIUM

ANDI

NON DAIRY MILK Soy Milk (8 uid ounces) Hemp Milk (8 uid ounces) Almond Milk (8 uid ounces) Rice Milk (8 uid ounces) PREPARED FOODS CANNED FOODS Pumpkin, canned (0.5 cup) Tomato Sauce, no salt added (1/4 cup) Tomato Sauce, (1/4 cup) Tomato Paste (2 Tablespoons) Tomato Paste, no salt added, (2 Tablespoons) Tomato, whole, diced, no salt added, (1 cup) Tomato, whole, diced (1 cup) Green Beans (3/4 cup) Green Beans, no salt added, (3/4 cup) Green Peas, (1/2 cup) Green Peas, no salt added, (1/2 cup) Yellow Corn, (1/2 cup) Yellow Corn, no slat added (1/2 cup) Peaches, halves, canned in own juice (1.5 cups) Peaches halves, canned in light syrup (1.5 cups) Peaches halves, canned in heavy syrup (1.5 cups)

125 100 211 120

132 5 14 86

33 27 19 10

42 20 20 27 27 46 41 18 18 59 59 66 66 164 203 291

6 20 321 259 32 24 307 236 2 214 2 175 15 15 19 24 672 999 495 603 140 115 68 4 125 7

372 248 248 197 197 163 163 76 76 49 49 28 28 29 21 16 17 11 11 10 7 9 9 9 8 0

FAST FOODS Cheese Pizza (2 slices) 281 Biscuit w/ Egg & Bacon, fast food (1 item) 457 Fast Food Cheeseburger (1 item) 287 Fish Filet, Batter Coated, Fried (4 ounces) 263 French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) 242 FROZEN DESSERTS Vanilla Ice Cream (1 cup) Sherbet, all avors (1 cup) Frozen Fruit & Juice Bar (1 item) Vanilla Frozen Yogurt (1 cup) Ice Pop or Popsicle (1 item) 289 213 75 221 42

CALORIES

SODIUM

ANDI

SNACKS Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) Milk Chocolate Candy Bar (1.5 oz) Popcorn, air popped, no salt (4 cups) (4 cups) Hard Pretzels, salted (60 grams) (10 items) Fruit Roll Ups (1 item) Chocolate Pudding (1 cup) Potato Chips, salted (1 ounce) Plain Granola Bar, (1 item) Chocolate Sandwich Cookie with Creme Filling (3 items) Toaster Pastry (1 item) Fig Bar (2 items) Popcorn, oil popped, no salt (4 cups) (44 grams) Corn Puffs, cheese avored (1 ounce) Chocolate Chip Cookies, ready to eat (3 items) Apple Pie, Prepared (1 slice) Corn chips, plain (1 ounce) Pound Cake (1 slice) Chocolate Cake with Frosting (1 slice) OTHER BEVERAGES Beer, 12 oz (12 uid ounces) Wine, (4 uid ounces) Cola (8 uid ounces) SPREADS/DIPS Apple Butter (1 tablespoon) All Fruit Preserves (1 tablespoon) Margarine (1 tablespoon) Jelly (1 tablespoon) Butter (1 tablespoon) SWEETENERS Maple Syrup ((2 tablespoons) Brown Sugar (1 tablespoon)) Corn Syrup (2 tablespoons) Honey (1 tablespoon) White Granulated Sugar (1 tablespoon) OILS Vegetable oil (1 tablespoon) Olive Oil (1 tablespoon)

254 235 122 229 50 309 152 115 140 219 111 229 157 147 411 153 291 235

4 35 1 814 55 835 168 72 145 214 112 1 298 89 327 179 298 214

34 21 16 13 12 11 11 11 9 8 8 8 8 7 6 6 5 5

139 80 60 93 56 101 56 102 104 34 128 64 49 120 119

14 6 25 8 6 133 6 82 4 1 28 1 0 0 0

7 3 1 3 3 3 1 1 4 2 1 1 0 9 9