eat them with beans, legumes, fruits, nuts and seeds, whole grains and starchy vegetables, for
nutrient diversity and added calories.
Notice how the calories explode as you start adding refined foods? Animal foods also have a wide
range of calories, from 35 calories an ounce for some cuts of chicken, up to 155 calories an ounce
for lean beef cuts. Of course, both can go much higher in calories, depending on the cut. But again,
calories are not the point, it’s nutrients that matter.
We are not interested in low-calorie diets. We are interested in a high-nutrient density diet. That
may naturally be low in calories, but it will contain as many calories as you need, free of the
substances your body doesn’t need.
Volume...........................................................................................................................................................................
Depending on the nutrient density and calorie density of the food you eat, the greater volume you
can eat without going into positive energy balance (weight gain). An example of this is in a food that
is only 100 calories per pound, like leafy and green vegetables (you can eat these foods in large
volumes, without taking in more calories than you need, and substances that your body does not
need). This is essential in The Nutrient Rich®^ Healthy Eating Style, where unlike dieting, you can
eat as much food as you want, where greens are the natural foundation of your diet.
While you don’t have to count calories, it is good to know the general nutrient density of the foods
you are eating and the caloric content of most foods, so you know how to fuel your body right.
Notice, so far in the optimization order, we’ve talked about nutrient density and volume, and
haven’t even gotten into calories yet; there is a reason for that.
Great Taste, Free of Addicting Substances
You eat what you like. We all do. If you are going to eat nutrient-rich food, you have to like it. Unless
you make the food you’re eating appealing in the way you want it, you won’t eat it.
As you’ve learned, transitioning away from liking nutrient-poor foods will require a little time for
your taste buds to change; but they will—and you will find ways to make Nutrient Rich® yours, and
delicious the way you like it.
When you make the switch from poor to rich, you are going to be eating foods that have fiber, water,
and phytochemicals, all of which are going to positively change your experience of food—with more
bulk at times, faster satisfaction, more nutrients that enable will your immune system to function at
a whole new level (yes, you will feel this), and a whole new palate of natural tastes that will
eventually (not too far from now) become your preference.