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Why Is Nutrient Density Important?



Nutrient per calorie density is important in devising and recommending menu plans and dietary suggestions for the most effective approach for both weight loss and for preventing and reversing disease.

Low nutrient eating leads to cellular toxicity which causes addictive withdrawal symptoms (toxic hunger) which results in more frequent desire for food and overeating. 

All three factors: nutrients, volume, and calories effect eating drives and satiation, thus explaining overeating behavior.


Tue. May 8, 2:53pm

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Most importantly- you can eat As Much As You Want!!! all the foods on this list, you basically cannot get fat no matter how much you eat.


Kale 1000
Collards 876
Spinach 853
Bok Choy 803
Romaine 452
Boston 412
Broccoli 376
Artichoke 334
Cabbage 329
Green Pepper 295
Carrots 273
Asparagus 269
Strawberry 245
Cauliflower 261
Tomato 187
Cherries 188
Blueberries 150
Iceberg 133
Flax Seeds 131
Orange 124
Cantaloupe 117
Apple 87
Peach 84
Kidney Beans 81
Green Peas 80
Sweet Potato 77
Soybeans 77
Pineapple 74
Salmon 71
Tofu 71
Lentils 69
Walnuts 63 Sunflower Seeds 62
Mango 59
Cucumber 57
Oatmeal 53
White Potato 51
Shrimp 51
Brown Rice 46
Skim Milk 41
Grapes 38
Avocado 37



Tuesday, May 08, 2007, 2:57 PM

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What do the numbers after the foods represent? Evidently a measure of nutrient density/nutrients per calorie, but how is the precise number determined?

Tuesday, May 08, 2007, 3:25 PM

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OP here- I am not sure- it is from Eat to Live. My guess is that this represents the total number of vitamins, minerals, phytonutrients, antioxidants. All that good stuff.

Tuesday, May 08, 2007, 3:54 PM

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maybe i'm wrong, but the OP's posting reads like it was copied from a book. was it? would you reveal your reference material, please?

Tuesday, May 08, 2007, 4:12 PM

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to the 4:12 poster the op did reveal the source. its from Eat to live. I too am reading the book. Its very interesting. It basically talks about the relations to foods and diseases and how there is more nutrients in plant based foods. did you know there is more protein in brocoli than a piece of steak? I didn't. it was a real eye opener to hear some of the things in this book.

Tuesday, May 08, 2007, 5:18 PM

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The question of which has more protein, broccoli or steak, is interesting, but you have to know the unit in which the protein is being measured. In this case, it's per 100 calories. That is, 100 calories of broccoli has a bit more protein than 100 calories of steak. But six *ounces* of broccoli has MUCH less protein than six ounces of steak.

But 100 calories of broccoli is over three cups. I like broccoli but I don't think I can eat enough of it to get the amount of protein I need every day! And that's only a partial protein--plant sources are never complete in themselves. There are two "parts" to a whole protein (to make this really, really simple), and no one plant source has both. So you have to combine the plants containing one part or type with plant sources containing the other part.



Tuesday, May 08, 2007, 10:19 PM

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The question of which has more protein, broccoli or steak, is interesting, but you have to know the unit in which the protein is being measured. In this case, it's per 100 calories. That is, 100 calories of broccoli has a bit more protein than 100 calories of steak. But six *ounces* of broccoli has MUCH less protein than six ounces of steak.

But 100 calories of broccoli is over three cups. I like broccoli but I don't think I can eat enough of it to get the amount of protein I need every day! And that's only a partial protein--plant sources are never complete in themselves. There are two "parts" to a whole protein (to make this really, really simple), and no one plant source has both. So you have to combine the plants containing one part or type with plant sources containing the other part.



Tuesday, May 08, 2007, 10:19 PM

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Sorry about the dbl post--I made a correction and it posted both versions.

Tuesday, May 08, 2007, 10:20 PM

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Mm, I believe you're referring to "complete proteins". Meat/dairy proteins are all complete. With other proteins, I think "completeness" is accomplished by combining a vegetable or legume with a starch, e.g. rice and beans, and refers to the enzyme/amino acid content - there are some that our bodies produce and some that must be obtained from dietary sources (known as "essential amino acids"). It's the kind of info that the labels on enormous vats of whey protein powder shout about, and they are all preceded by "L-", like "L-Tryptophan" and "L-Lysine".

Wednesday, May 09, 2007, 12:20 AM

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thanks for that info. I am still reading the book, I definately dont have all the answers, but Im enjoying this learning process.

Wednesday, May 09, 2007, 4:43 AM

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