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A list of foods that cover the complete spectrum for our nutritional needs

Answered on August 19, 2014
Created June 10, 2013 at 5:49 PM

I know similar has been asked before but i was hoping someone had done a list based on nutrition density rather than budget. My reason for this is that my other half isn't very motivated when it comes to optimal nutrition, it took me a couple of years of 'droning on' for her to actually start paying proper attention to what is actually in certain box/packaged foods. We do eat well generally, lots of grass fed local meat, organs, seafood & veg, (pretty much anything) but it's a struggle sometimes when it's not my turn to cook, as i try to suggest certain foods & say why we would do well to include them, but to someone not greatly interested in nutrition it's understandably frustrating for her & i'm met with opposition. (it's not my turn to cook). The best way to approach this would be to pick from a list of foods & get the whole family involved so it becomes a fun activity, from past experience this would be very effective & a great family effort. Has anyone any good knowledge or a pre-existing list on something like this? Any info would be much appreciated.

C4deaa6bb01626b4569e8992890381ab

(930)

on June 10, 2013
at 09:47 PM

Ah, cool Dragonfly, thanks, thanks also Matt.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 10, 2013
at 07:55 PM

Yeah, if you google 'best foods for vitamin X' you always get things like spices having the most per gram. Mat also had a bias in his nutrient density scale favoring things you simply don't eat all that much of. He didn't want to muck around with determining serving sizes or make it a per-calorie scale. Per-calorie is about the only thing that makes sense.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 10, 2013
at 06:32 PM

Lol! I just meant that you wouldn't want to eat a pound of spice just because it was nutrient dense.

C4deaa6bb01626b4569e8992890381ab

(930)

on June 10, 2013
at 06:18 PM

Thank you so much Dragonfly! just one last question please, you say some spices in huge quantities? this had caught my attention, i put lots of cayenne pepper on everything (i treat it like a condiment) & regularly put lots of different spices on foods, is there something specific regarding spices or is it just the old "everything in moderation" ?

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Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 10, 2013
at 05:54 PM

I think this blog post about Mat Lalonde's Nutrient Density talk at AHS 2012 will answer your question. Includes his chart of nutrient dense foods!

http://ketopia.com/nutrient-density-sticking-to-the-essentials-mathieu-lalonde-ahs12/

And remember, just because a food is nutrient dense, it doesn't mean you will absorb all the nutrients. Nuts are an example, due to phytates. Also good gut health is essential for absorption. And of course, some foods (spices) are not meant to be eaten in huge quantities!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 10, 2013
at 06:32 PM

Lol! I just meant that you wouldn't want to eat a pound of spice just because it was nutrient dense.

C4deaa6bb01626b4569e8992890381ab

(930)

on June 10, 2013
at 09:47 PM

Ah, cool Dragonfly, thanks, thanks also Matt.

C4deaa6bb01626b4569e8992890381ab

(930)

on June 10, 2013
at 06:18 PM

Thank you so much Dragonfly! just one last question please, you say some spices in huge quantities? this had caught my attention, i put lots of cayenne pepper on everything (i treat it like a condiment) & regularly put lots of different spices on foods, is there something specific regarding spices or is it just the old "everything in moderation" ?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 10, 2013
at 07:55 PM

Yeah, if you google 'best foods for vitamin X' you always get things like spices having the most per gram. Mat also had a bias in his nutrient density scale favoring things you simply don't eat all that much of. He didn't want to muck around with determining serving sizes or make it a per-calorie scale. Per-calorie is about the only thing that makes sense.

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