welcome Rachieroo

i try 2 have the most satiating & nutritious food possible

this chart might help u 4 ur fastdays

Nutrient-dense foods are rich in vitamins, minerals, phytochemicals and antioxidants – and are low in calories. This chart helps you identify these satiating foods, essential to weight loss and longevity, by breaking them down by numbers. The higher the score, the more nutrient-dense and healthy the food.

Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard Greens 1000 Green Peas 63
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels Sprout 490 Pistachio Nuts 37
Carrots 458 Oatmeal 36
Cabbage 434 Shrimp 36
Broccoli 340 Salmon 34
Cauliflower 315 Eggs 31
Bell Peppers 265 Milk, 1% 31
Asparagus 205 Walnuts 30
Mushrooms 238 Bananas 30
Tomato 186 Whole Wheat Bread 30
Strawberries 182 Almonds 28
Sweet Potato 181 Avocado 28
Zucchini 164 Brown Rice 28
Artichoke 145 White Potato 28
Blueberries 132 Low Fat Plain Yogurt 28
Iceburg Lettuce 127 Cashews 27
Grapes 119 Chicken Breast 24
Pomegranates 119 Ground Beef, 85% lean 21
Cantaloupe 118 Feta Cheese 20
Onions 109 White Bread 17
Flax Seeds 103 White Pasta 16
Orange 98 French Fries 12
Edamame 98 Cheddar Cheese 11
Cucumber 87 Apple Juice 11
Tofu 82 Olive Oil 10
Sesame Seeds 74 Vanilla Ice Cream 9
Lentils 72 Corn Chips 7
Peaches 65 Cola 1

http://www.doctoroz.com/videos/dr-joel-fuhrmans-nutrition-density-chart

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