Healthiest Foods

I have long believed that if I eat nutritionally rich foods and eat less of other foods, I would have control of my weight and prevent many chronic diseases. And I think I am right!


So, what are the healthiest foods? Dr. Joel Fuhrman has a health equation like this:

H = N/C.

Health = Nutrients/Calories

He uses this to determine what foods are the most nutritious and that makes sense to me. Using this way of thinking the most nutritious foods are:

1. Fruits

2. Vegetables

3. Nuts

4. Beans

5. Seeds


Let’s look at these one by one.

1. Fruits: And I mean all fruits and lots of them! Even bananas that sometimes get blamed for having too many calories. They are nutritious and tasty and worth every one of those calories. Let’s face it, do you know anyone who got fat eating too much fruit?

2. Vegetables: These are the best! They have so many nutrients per calorie. Romaine lettuce contains more protein than steak! A 100-calorie portion of steak has 6 g of protein compared to 7 g of protein in 100 calories of Romaine lettuce. I will also point out that the calcium in steak is 2 mg but in lettuce is 194 mg. Let's not leave out that the amount of potassium in steak is 74 mg, but lettuce has 1,453 mg! Eating vegetables will lower blood pressure, prevent cancer, heart disease, stroke, dementia and constipation. Come on, constipation is important! So, the more vegetables you eat, the better.

3. Nuts: They are packed with protein, good fat, fiber, vitamins and minerals. Plus, they are so handy and available. It’s unfortunate so many are allergic to nuts and cannot eat them.

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4. Beans: They are so nutritious. And the canned ones are good, cheap, and can be stored for a long time—handy, too! They do have digestive consequences for some more than others. Some people find these consequences unacceptable and some of us deny it.

5. Seeds: Sunflower, pumpkin, sesame, and flaxseeds to name a few, help lower cholesterol and protect your heart. They are high in fiber, vitamins, minerals and good fat so are sooo good for you. I have some almost every day.


There you have it, this is pretty much what I eat. Missing from this list is meat, dairy, fish, bread to name a few. I eat these, too, but not as much and not every day.

Kinda crazy, huh! I really want to know what you think. Thanks for reading.