Nutrient Density or Calorie Density?

Nutrient-density scores are based on identified phytochemicals, antioxidant activity, and total vitamin and mineral content.  Foods with a high nutrient density score 100 points, while foods with a low nutrient density score lower.  Let's look at the nutrient density of foods:
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Dark green leafy vegetables like kale, mustard greens, collard greens, Swiss chard, watercress, spinach and arugula all score 100!

Other green vegetables like Romaine, boo chou, cabbage, Brussels sprouts, asparagus, broccoli, string beans, snow peas, green peas score 95!

Non-green vegetables like beets, eggplant, mushrooms, onions, radishes, bean sprouts, red and yellow bell peppers, radicchio, cauliflower, tomatoes, artichokes, raw carrots score about 50!

Fresh fruits, strawberries, blueberries, other berries, plums, oranges, melons, kiwifruit, apples, cherries, pineapple, peaches, pears, grapes and bananas score 45!

Beans, Lentils, kidney, gray northern, adzuki, black, pinto, split peas, edamame, chickpeas score 40!

Raw nuts, seeds, sunflower, pumplin, sesame, flaxseeds, almonds, cashews, pistachios, walnuts, pecans and hazelnuts score about 30.

Colorful starchy vegetables like butternut squash, sweet potatoes, corn and turnips score 25

Whole grains, potatoes, old-fashioned oats, barley, brown and wild rice, buckwheat, millet, quinoa, bulgur, whole grain bread score about 20.

Fish - 18, Dairy and eggs - 15, Wild meat and fowl - 15,  Red meat - 6,  Refined grains - 6,  Cheese - 3,
All oils - 1, Refined sweets (cookies, cakes, candy, soda - 0
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Clearly, the higher the nutrient density of foods, the better it is for you. Eating foods above 20 is the key.  Join the revolution of of "high nutrient" eating - you'll be glad you did.  High nutrient foods:

• Cause you to lose weight permanently.  
• Promotes longevity.
• Derails hunger and food cravings.
• Increases immune function and disease resistance.
• Has therapeutic effects to reverse disease.
• Protects against heart disease, stroke, and dementia.
• Fuels cellular repair mechanisms protecting against cancer. 

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