Dr. Fuhrman based the food pyramid principles on nutrient density divided by calories. More than 90% of your daily diet should be comprised of rich plant foods and health promoting phytochemicals. Those foods that are richest in micronutrients are rated as the highest in health and longevity. The food list based on micronutrient score is listed below.
Raw Leafy Green Vegetables (500-1000)
Kale, Watercress, Collards, Swiss Chard, Bok Choy, Spinach, Arugula, Romaine Lettuce, Brussel Sprouts.
Vegetables (300-500)
Carrots, Cabbage, Broccoli, Cauliflower, Red Bell Peppers, Mushrooms, Asparagus, Tomatoes.
Fruits (100)
Strawberries, Blackberries, Leeks, Raspberries, Blueberries, Pomegranates, Grapes, Cantaloupe, Onions, Plums, Oranges.
Nuts, Seeds, Beans, and Legumes (20-120)
Tofu, Beans, Sunflower Seeds, Sesame Seeds, Green Peas, Cherries, Apples, Peanut Butter, Corn, Pistachio Nuts, Oatmeal, Walnuts, Almonds, Cashews.
Whole Grains, Meat, and Dairy (0-40)
White Potato, Ground Beef 85% Lean, White Bread, White Pasta, Olive Oil, Corn Chips.
According to Fuhrman there are some foods that are better for you than others based on their micronutrients. Some of the top foods to stay away from are ones that contain trans far, highly salted foods, soda, and refined sugar. Some of the best foods include green leafy vegetables, seeds, nuts, and berries. The infographic below provides a quick guide for reference.
