Weight Loss eBook_Patty 2_16_10

Why Nutrient-Richness Can Help You Lose Weight

TOTAL NUTRIENT-RICHNESS CHART

Vegetables Fruits

Spinach 65 Strawberries 24

Swiss chard 55 Raspberries 18

Crimini mushrooms 47 Cantaloupe 14

Asparagus 43 Pineapple 12

Broccoli 40 Kiwifruit 11

Romaine Lettuce/Salads 40 Oranges 11

Collard Greens 38 Papaya 11

Kale/Mustard Greens 34 Watermelon 11

Tomatoes 34 Apricots 9

Brussels Sprouts 33 Grapefruit 8

Green Beans 33 Grapes/Raisins 8

Summer Squash 32 Blueberries 7

Bell Peppers 29 Cranberries 7

Cauliflower 29 Bananas 6

Celery/Fennel 25 Plums/Prunes 6

Green Peas 24 Lemons/Limes 4

Carrots 22 Apples 3

Winter Squash 20 Figs 3

Beets/Beet Greens 15 Pears 3

Eggplant 15

Garlic 15 Beans and Legumes

Sweet Potatoes 13 Lentils 20

Cucumber 11 Soybeans 20

Potatoes 8 Kidney Beans/Pinto Beans 19

Avocados 7 Lima Beans 18

Corn 7 Black Beans/Navy Beans 16

Sea Vegetables 7 Garbonzo Beans 16

Shiitake Mushrooms 5 Tofu 16

Olives/Olive Oil 4 Dried Peas 14

Fish and Shellfish Nuts and Seeds

Tuna 24 Sunflower Seeds 18

Shrimp 23 Flaxseeds 13

Salmon 21 Sesame Seeds 12

Cod 21 Pumpkin Seeds 11

Sardines 20 Walnuts 8

Scallops 14 Almonds 7

Peanuts 6

Cashews 5