Dairy and Eggs Whole Grains
Eggs 18 Oats 12
Low-Fat Milk 17 Rye 10
Yogurt 15 Quinoa 7
Low-Fat Cheese 9 Brown Rice 7
Goat’s Milk 8 Whole Wheat 7
Buckwheat 5
Herbs and Spices
Parsley 21 Poultry and Lean Meats
Mustard Seeds 15 Calf’s Liver 41
Basil 11 Beef, Grass-Fed 15
Turmeric 11 Venison 14
Cinnamon 10 Lamb 12
Cayenne/Red Chili Peppers 8 Chicken 11
Black Pepper 7 Turkey 11
Ginger 5
Dill 4
Cilantro 3
Rosemary 3This chart can provide you with some very interesting findings. For
example, look at how high the values are for vegetables. This insight
makes complete sense because vegetables contain an especially
large number of health-promoting nutrients and an unusually small
number of calories. Now compare these values to those of another
food group—for example, whole grains. You’ll see that no whole
grain has a total nutrient-richness score above 12. Yet, 77% of the
vegetables do. Vegetables, as a whole, are more nutrient-rich than
whole grains.
If you look at the nutrient-richness score for a grain like whole
wheat and compare it to the score for a vegetable like spinach, you’ll
immediately see the difference in nutrient-richness. Unlike the
spinach example on page 36 that featured 22 nutrients in high
concentration, whole wheat only features four.
Healthy Weight Loss — Without Dieting