For example:
If you have a great deal of weight to lose, you will want to eat higher volumes of leafy greens,
green vegetables, fruits, beans and legumes, being more conservative with starchy vegetables like
potatoes and whole grains. Leafy greens, green vegetables and colored vegetables, fruits, and beans
are carbohydrate foods with the highest nutrient-density scores. Natural starches like potatoes
aren't “bad,” but you don’t want to over fuel your body with too many concentrated carbohydrates
while you are trying to lose weight. You’ll also only eat one ounce of nuts and seeds per day, since
these are nutrient-rich but also calorie-rich.
Athletes and more active people have increased caloric requirements, and may also require
additional protein. However, the nutrient density of the food you are eating—including vitamins,
minerals and phytochemicals—are as critical to enhancing health and physical performance as the
protein and carbohydrate you need. Even if you want to build muscle mass, with targeted exercise
and training, the standards stay the same. You would consume more calories, which naturally
increases the amount of protein you consume along with other nutrients.
Everyday Basics for Everyone
These everyday food guidelines are the basic proficiencies and competencies converted into actual
food choices.
No matter who you are or what your goals, all raw vegetables and cooked green vegetables can
always be eaten in unlimited quantities. Eat lots of green leafy vegetables. They have the
greatest amount of nutrients per calorie of any food. If you don’t want to over consume fiber and
calories (both of which are possible to do while eating nutrient-rich), then you want to eat as many
green foods each day as is comfortable, in as many diverse ways as possible.
That’s why the head of lettuce is built right into the Switch to Rich logo. In the context of healthy
eating, I see greens like others might see a chicken breast. Nutrient Rich® eaters may buy five to
seven heads of romaine a week, and prepare salads just about every day. It’s a regular practice!
One of the strategies that can help with getting enough green food, if you are unable to consume
large amounts of fresh greens, is drinking raw, live, organic, whole superfood greens, vegetables,
fruits and berries in their juiced and powdered form. This powder can be mixed in water (or even
better, in coconut water). This is a great way to optimize your diet for nutrient density and calories,
as well as great taste (as these are also flavored and lightly sweetened with natural flavors and
stevia, a natural plant-based sweetener).
On the go, I often don’t have time for a salad or a grain/bean meal, but I want to give my body an
infusion of nutrients at the highest levels and quickly, at those times, I use such powders and I am