avocado broccli beets 22 beans carrot kale 3 onion peas tomato strawberry blueberry almonds
Sample diet & nutrients for good health and long life
Compiled by Walter Sorochan

Posted June 10; June 14, 2020. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.

This article was deemed important to help all persons do a better job of selecting a more nutritious diet. Most persons do not understand nutrition.   Americans-falsely-believe-their-diet-is-healthy Nutrition, food tables and diet analyses software programs display only a few of the nutrients needed for optimal wellbeing. 

Author/researcher Walter Sorochan created the three tables below to illustrate how a vegetarian meal could be planned for optimal nutrition. The author used the ANDI table of Dr. Joel Fuhrman  Fuhrman: ANDI scores for foods 2017 that identifies nutrient dense foods; meaning super high in nutrients but low in calories. Fuhrman's ANDI table is wonderful guide but it does not illustrate the nutrient values in each of the foods. This article provides an example of the 30 vitamins, minerals and amino acids in each of the 13 selected vegetables, fruits, seeds and nuts.

Most persons use their personal addictive habits in selecting a diet. People habitually choose foods that make them feel comfortable. The human body becomes addicted to sugar, salt and fat in certain processed and junk foods, making us crave to eat more of these foods.  Scientists now think our bodies have evolved survival mechanisms, one of which is the brain using chemical deciphers to identify nutrient deficiencies and thereby triggering the apostate center of the brain to tell us to eat more in hopes of getting missing nutrients. This theory may explain why so many persons on junk diets are feeling hungry all the time and overeating. In spite of ingesting a lot of food devoid of essential nutrients, the human body craves to eat more when the diet is deficient in vitamins, minerals and amino acids.  But .... most Americans and Canadians eat foods that are super high in calories [like meats, processed and sugary foods] but low in nutrients. Ingesting more calories than one needs, contributes to weight gain, obesity and other chronic diseases.

Eating a healthy diet is especially important during the current cononavirus pandemic when food is getting more difficult to get and increasingly more expensive. We need to try to chose foods that have the best nutrients that enhance the immune system and attain optimal wellbeing. The information in this article should provide scientific guidance for you to do just that.

Foods that have a high amount of nutrients are referred to as nutrient dense. Nutrient density is a concept pioneered by Dr. Joel Fuhrman, Fuhrman: ANDI scores for foods 2017  and is simply the measurement of the concentration of micronutrients compared to the number of calories in a food. Some foods, like green vegetables have very high levels of nutrients [density measurements] per calorie, whereas processed and junk foods have very low nutrient density values. Foods that are high in nutrient density are associated with greater health, higher immunity, increased energy and weight loss.

Eating high density foods means you ingest fewer calories but substantially increase your intake of nutrients per calorie. The reader can find more information about nutrient density and view a large ANDI table by going to: Fuhrman: ANDI scores for foods 2017

It is difficult to find a comprehensive table of 90 plus nutrients or one that lists all the essential nutrients; at best one is lucky to find a table that lists about 35 vitamins, minerals and rarely amino acids. Since the USDA Dietary Guidelines 2015-2020 table  USDA: Nutrient analysis in foods  does not list amino acids, this author used NutritionValue.org table that listed amino acids and its values. Many micro-minerals like boron and organic sulfur were not listed.

13 foods from the ANDI table Fuhrman: ANDI scores for foods 2017  were selected to include in a single dietary meal, one serving amount, for one day [although other healthy foods could have been selected]. Keep in mind that we are not counting calories; instead the focus is on the getting the greatest bang .... the greatest number of nutrients from as few calories as possible. Foods high in calories usually have nutrients in low amounts. Too many processed and junk foods have empty calories, so one eats a lot of calories and still feels hungry due to lack of sufficient essential nutrients.

Such empty calorie foods are important throughout life and especially in the last years of life.  It is the missing nutrients in empty calorie foods that cause the body to misfire and malfunction, contributing to silently incubate chronic disorders and diseases over time. Without an ample amount of essential nutrients, the body tries to do all it can, compensating for nutrient deficiencies, to help the body survive as long as it can.

But you do not have to play games with your body and the food you eat. You can do a better job of selecting nutritious food with fewer calories.  Study the tables below to perceive how super foods contribute to enhancing your immune system, that in turn helps you to resist flu's, coronavirus and viral infections and not incubate chronic diseases like diabetes, cancer, heart disease and more. Doing so can make the last 20 to 40 years of retirement one of fewer doctor visits, spending less money on medications, and enjoy a healthier and disease free life.

You should be aware that a single food usually does not supply adequate amounts of nutrients for a single day for a person. That is why it is necessary to eat a variety of vegetables in adequate amounts that buttress and contribute to the nutrient total.

Table 1: High ANDI Foods and their Vitamins
Food ANDI Serv/amt Cals Fat Fiber C Thiam Ribo Niacin Pant B6 Folate Folic Choline A E K D B12
Units     kcal gm gm mg mg mg mg mg mg ug ug mg IU ug ug IU ug
Kale1000 1 cup 35 0.3 93.4 19.6 .024 .073 0.248 .078 .031 13.020.00 0.10 1010.52 0.14 81.8 0.00 0.00
Broccoli flower raw 376 1 cup20 0.3.065.119 .638.535.453 .380.11350.41 0.00 2130.0 0 0.000.00
Avocado Cal, raw 37 1 218 21.0 9.2 12.0 .102 .194 2.60 1.99 .390 121.04 0.00 19.3 199.92 2.68 26.6 0 0
Carrots grated240 1 cup 44 0.3 3.1 6.5.073.064 1.080.300.152 20.90.009.7 18376.6 .7314.5 0.00 0.00
Peas raw green70 1 cup117 0.1 8.3 58.0.386 .1913.03.151 .24595.250.00 41.2 1109.250.19 36.0 0.000.00
Tomato cherry164 5items 15.5 0.0 3.30 11.5 .08 .505.075.070 10.25 0.005.5 708.050.45 6.5 0.000.00
SunFlower seeds 78 1 oz 175 16.0 3.15 0.04.092.081 1.190 2.00.228 67.47 0.00  0.00   0.00 0.00 0.00
Beans Pinto boiled 78 1 245 1.1 15.0 1.4 .330.106 .544 0.359 .392294.12 0.00 60.40.00 1.616.0 0.000.00
Onions med 1slice 5.6 0.0 0.20 1.0 .006.004.016 .017.0172.66 0.00.900.28 0.00.01 0.00 0.00
Beets boil 44 0.2 2.0 3.6 .0270.04.331 .145.06780.0 0.006.335.00 0.040.20.00 0.00
Strawberries 212 5 19 0.00 1.0 35.6 0.015 0.015 0.23 0.075 0.030 14.4 0.00 3.50 7.20 0.15 1.50 0.00 0.00
Blueberries 130 50 39 0.2 1.6 6.60 .025 .028 0.284 0.084 .035 4.08 0.00 4.10 36.72 0.39 13.1 0.00 0.00
Almonds seeds 38 10 70 6.0 1.0 0.0 .010 0.10 0.43 0.06 0.02 5.3 0.00 6.0 0.20 3.10 0.00 0.00 0.00
Total       45.5 142 155 1.73 1.64 12.68 5.71 1,80 778.9 0.00 157.0 23613 9.48 186 0.00 0.00
RDI       78 28 90 1.2 1.3 16.0 5.0 1.3 400   550 900 15 120 800 2.4

Vitamin legend:  C = vitamin C; thiam = thiamin; ribo = Riboflavin; niacin = Niacin; pant =Pantothenic acid; B6 =B6; folate =Folate; folic =Folic acid; choline = Choline; A =A; E =E; K =K; D =D; B12 =B12;                  IU = International Units. IU mass : gm=1 gram; mg= milligram or 1/1000 of gram; ug= microgram or 1/1,000,000 gram.

What can you learn from this PROTEIN table?  It is all plant derived food. Begin by studying the total of each column and compare the total values for vitamin C to the Recommended Daily Intake [RDI] for vitamin C. The  vitamin C total of 155 milligrams [mgs] is a bigger number than the RDI value of 90 mgs. An extra 65 mgs more.  RDI values are just the minimal amount needed to avoid disease but not enhance optimal wellbeing. For example, 20 mgs of vitamin C is just enough to prevent scurvy and 80 mgs is similarly slightly above preventing scurvy but not enough to prevent infections and diseases. You can ingest megadoses of vitamin C as it is water soluble and is not stored in the body; so you need a fresh supply every day. Other vitamins derived from food are close to or above the RDI.

Vitamin D is really sunshine and your skin cells absorb the sun's UVB rays to help your body synthesize hormone D.  Although nutritionists claim that eating ocean fish that ingest krill provides vitamin D, the amount of vitamin D absorption from fish is minimal. The best source of vitamin D is sunshine UVB on a daily basis.  Fuhrman neglects to deal with the issue that sunshine made D is the most important of nutrients. All life comes from sunshine .... plants, animals and the planet itself that we live on, earth, are dependent upon the photon energy waves. Without the sun and UVB rays, there would be no vitamin D, no hormone D and no life.

Most of the other vitamin totals exceed the RDI values. On the extreme right side of the table, selected foods do not contribute to vitamin B-12 or cobalamin.  Reason: cobalamin is synthesized by bacteria in the large colon.  So are several other B vitamins.  But B-12 is also found in foods that come from  poultry, shellfish, eggs, and milk products. However, only a very small portion of B-12 in animal products is absorbed unless the body intrinsic factor is working in the stomach and you have an ample balance of nutrient co-factors to help absorption. No one monitors the general public to find out whether the intrinsic factor is really working.

So although this table is not going to fix all your vitamin-food problems, it can be a better guide than your addiction to salty, sugary and fatty foods which are probably processed and sweet junk foods.  Now lets go to the next table that features amino acids.

Table 2: High ANDI Foods and their Amino Acids
Food ANDI Serv/amt Cals Fat Fiber Trypt Thre Isol Leuc Meth Cyst Phen Tyros Vali Argi Hist Alan Aspa Glut Prol Seri
  Units mg Kcal g g g g g g g g g g g g g g g g g g
Kale1000 1 cup 7.4 0.3 0.9 .007.028 .037 .043.006 .008 .032.022 .033.034.036 .031.055 .070 .037.026
Broccoli flower raw 376 1 cup 20 0.3 1.6 .021.065 .077 .093 .024.014 .060 .045.091 .103 .036.084 .151 .266 .09 .071
Avocado Cal 37 1 218 9.11 .035 .098 .113 .192 .050 .037 .129 .065 .143 .118 .065 .144 .316 .384 .131 .152
Carrots grated, raw240 1 cup 45 0.3 3.1 .013.210 .085 .112 .022.091 .067.047.076 0.1.044.124 .209 .403 .059.059
Peas70 1 cup 117 0.0 8.3 .064.294 .283 .468.119 .046 .290.165 .341 .621.155 .348.719 1.07 .251.262
Tomato cherry 164 5 items 15.5 0.0 1.0 .005.025 .015 .020.005 .010.025 0.01 .015.020 0.010.020.115 .365 .015.020
SunFlower seeds 78 1 oz 175 16.0 3.3 .075.199 .244 .356.106 .097.250 .143 .282.515.135 .239.524 1.16 .253.230
Beans Pinto cook 100 1 cup 245
1.1 15 .185.566 .728 .308.200 .144 .908.364.887 .845.422 .6991.929 2.47 .881.966
Onions med medium 1slice 5.6 0.0 0.2 .002.003.002 .0040.00 .001 .004.002 .003.015 .002 .003.013.036 .002.003
Beets boil boiled 2  beets 44 0.2 2 0.02.049 .05 .071.019 0.02 .0480.04.059 .044.022 .063.121.446 .043.062
Strawberries 212 5 items 19 0.00 1.00 .005 .005 0.01 0.02 0.00 .005 0.01 .015 0.01 .015 .005 0.02 0.09 0.06 0.01 0.02
Blueberries 130 50 39 0.2 1.6 .002 .014 .016 .030 .008 .005 .018 .006 0.021 .025 0.007 0.021 0.039 0.06 .019 0.02
Almonds seeds 38 10 70 6.0 1.0 0.03 0.07 0.09 0.18 0.02 0.03 0.14 0.05 0.10 .30 0.06 0.12 0.32 0.74 0.12 0.11
Total         45.75 46.3 47.92 1.75 1.72 0.78 .634 1.98 1.03 1.96 2.76 1.00 1.95 4.60 7.52 1.91 2.00
RDI       78 28 0.5 0.5 1.6 3.9 0.5 0.5 2.8 0.5 2.7 2.8 4.4 2.3 7.0 8.6 1.6 2.3

Amino acid legend:  trypto = Tryptophan; thre = Threonine; isol = Isoleucine; meth = Methionine; cyst = Cystine; phen = Phenylalanine; tyros = Tyrosine; vali = Valine; argi = Arginine; hist = Histidine; alan = Alanine; aspa=Aspartic acid; glut = Glutamic acid; prol = Proline; seri = Serine.

Legend: Analysis used: NutritionValue.org

Table 2 deals with only 16 of the 22 amino acids or proteins.

The body uses proteins to build and repair tissues, make enzymes, hormones, bones, muscles, skin and blood.  It cannot be stored and we need to eat protein foods every day. Plant proteins are rich sources of fiber, vitamins and minerals.

We are drowning in protein in United States; especially from meats that also include cholesterol and fat! It is the source of protein rather than the amount of protein that makes a difference for one's health. So one needs to pay attention to what else [nutrients] comes along with the protein one eats. Harvard School Public Health: Protein

A major problem of understanding proteins is lack of information about amino acids. For example, the US Department of Agriculture does not list amino acids but NutritionValue.org does.

A scroll of the total values for the amino acids reveals that by following the ANDI suggestions for selecting foods with the highest nutritional values [1000] for a meal, you can fulfill most of the RDI recommendations and even exceed for some foods. But when one eats foods that are low in ANDI scores [ less than 100], then one eats empty calorie foods that contribute to chronic diseases.

Beets minerals
Table 3: High ANDI Foods and their Minerals
Food ANDI Serv/amt Cals Fat Fiber Ca Fe Mg P K Na Cu Mn Se Zn S B
  Units kcal g g mg mg mg mg mg mg mg mg mg mg mg mg
Kale raw 1000 1 cup 35 0.3 4.1 53.34 0.34 6.93 11.55 73.08 11.13 .011 0.193 0.2 0.08
Broccoli flower raw 376 1 cup 20 0.3 1.6 34.08 0.52 7.75 656.9 230.75 19.17 0.032 .163 2.1 0.28
Avocado Cal 37 1 218 9.11 17.68 .83 39.44 73.44 689.5 10.88 .231 .293 0.5 0.92
Carrots grated raw 240 1 cup 45 0.3 3.1 36.3 0.33 13.2 38.5 352.075.9 0.05 .157 0.1 .26
Peas70 1 cup117 0.6 8.3 36.25 2.13 47.85 156.6 353.80 7.25 .255 0.594 2.6 1.80
Tomato cherry 164 5 15.5 0.0 1.0 8.5 0.25 8.35 20.40 200.45 4.25 .050 .95 0.0 0.15
SunFlower seeds 78 1 oz 175 16.0 3.3 16.16 1.93 36.57 139.2 17.6 173.79 .520 .599 17.6 1.50
Beans Pinto 100 1 cup 245 1.1 15.078.66 3.57 85.50 251.37 745.7 1.71 .374 .775 10.6 1.68
Onions med 1slice 5.6 0.0 0.20 3.22 .03 1.4 4.06 20.44 0,56 .005 .018 0.1 .02
Beets boiled 44 0.2 2.016.00.79 23.038.0 305.0 77.0.074
.3260.7 0.35
Strawberries medium 212 5 19 0.00 1.0 9.60 0.25 7.80 14.40 91.80 0.60 0.03 0.23 0.00 0.10    
Blueberries raw 130 50 39 0.2 1.6 4.08 0.19 4.08 8.16 52.36 0.68 0.039 0.10 0.1 0.11    
Almond seeds 38 10 70 6.0 1.0 32.40 0.40 32.4 57.70 88.0 0.10 0.12 0.26 0.00 0.40    
Total         51.31 346.3 11.56 433.1 1470 3220 374 1.79 4.06 39.1 7.65    
RDI       78 28 1300 8.0 420 700 4700 2300 900 2.3 55 11    

Minerals legend: Ca = calcium; Fe = iron; Mg = magnesium; P = phosphorus; K = potassium; Na = sodium; Cu = copper; Mn = manganese; Se = selenium; S = organic sulfur; B = boron. Many minerals, including sulfur and boron, are not listed in nutritional tables.

Legend: Analysis used: NutritionValue.org 

 

Minerals omitted include RDI values for Chromium = 30 mcg; Iodine = 150 mcg;  Molybdenum = 45 mcg; Selenium = 55 mcg;  Boron NA, 20 mg tolerable; Vanadium = NA, 1.8 mg.

RDI values from: USDA Dietary Guidelines 2015-2020 Table A7-1.

Table 3 is about minerals in food. Collectively as a diet meal, these foods provide a decent, not perfect, balance of minerals.  But the US Department of Agriculture does not cover all micro-minerals and leaves out many.  For example, the essential minerals for health and body functioning, organic sulfur and boron, are omitted, as are a host of many other micro-minerals. Such omissions and limitations should make you aware that diet analysis is not a perfect analysis. Indeed, it is at best an approximate best estimate of nutrient and food analysis. Keep in mind that such analysis can differ depending on the location of where food is grown and mineral depletion in farming soil. Nutrition is not a perfect science. But it is what is missing as minerals that may be very important, especially if these are co-factors  [helpers] in helping other nutrients to be absorbed and used by the body.  The danger is in not knowing.

Conclusion:

The three tables separately analyzed the nutrients in the selected 13 food diet.  However, the nutrients in the three tables need to be considered as one diet meal. All the nutrients complement and help each other to be absorbed and function as a whole food complex. An interesting observation from the three tables for the same vegetables is that each food has some vitamins, minerals and proteins.  Some vegetables will have, in general, a nutrient or two that exceed the RDI values but most foods will have a little of most nutrients.  Keep in mind that the tables displayed a minimum of nutrients whereas natural food enzymes, other nutrient substances and trace minerals are not displayed. The nutrient columns in three tables are totaled and compared to the RDI.

Eating fresh vegetables raw and uncooked, not boiled and not fried .... preserves the nutrients and their natural enzymes. Cooking vegetables leaches out the minerals into the boiling water; while frying tomatoes and peppers rich in vitamin C destroys vitamin C and natural enzymes. Cooking beans and baking some tubular vegetables like carrots, sweet potato, turnips and potato is a compromise on hopes that any loss will be balanced out with other raw vegetables. 

Fuhrman's ANDI based diet is not perfect. He neglects to mention that fresh raw vegetables are rich in exosomes and photon wave energy, compared to processed, junk and vegetables that are old. He neglects to account for biodiversity, that is, each of us are biochemically different and may need to have a diet especially tailor-made and consider supplementing with digestive enzymes.

Most important, there is a need to mention that in any diet, one needs to understand how the body functions during digestion and absorption of food. Christopher Masterjohn's review of Fuhrman's 2003 book Eat to Live points out other numerous weaknesses in creating the ANDI table.  Masterjohn: Book review Eat to live 2008  Meat eaters will defend their turf in spite of being obese and plagued with chronic diseases. 

The human body needs more than just food to be well; it needs body movement. He neglects to mention that the human body needs physical movement, or exercise, to stimulate the natural detoxification processes to function.

This opens up the need for a coordinated national-world research, free from politics and vested interests, on biodiversity, nutrients, food farming policies, political reform about food farming and wellness. We need a national program to change the political vested interests in the food industry, farming and public health that are obstacles to dietary changes and better health. We need better and more information about nutrition and how to manage addictive foods that are causing an epidemic of chronic diseases. 

The shortcomings of Fuhrman's diet are not a valid excuse not to try it. Fuhrman's approach to eating better is by far the best advice and guide available today.

So how do you know if this ANDI selected diet is good and working for you? There is a saying that may be helpful: "The proof of the pudding is in the eating!" If you do not have an upset digestive system, no bloating, excessive gas, constipation, are disease free and instead you feel good, then this diet works for you, providing that you eat it regularly.  

To help you determine how well you are eating for your age, here is a special freebee!

You can calculate your own DRI by entering your height, weight, age, and activity level, you will generate a report of: Body Mass Index [BMI], estimated daily caloric needs in addition to the recommended intakes of macronutrients, vitamins and minerals based on DRI data.

USDA National Agricultural Library  https://www.nal.usda.gov/fnic/dri-calculator

Stay well and free from viruses by eating well! You need to eat for health and life and then you can survive.

References:

Americans Falsely Believe Their Diet is Healthy. 2011. Discovery News  Americans-falsely-believe-their-diet-is-healthy

Fuhrman Joel, Eat for Life, Harper Collins Publishers, 2019.

Fuhrman Joel, "Nutrient Density," Dr. Fuhrman, May 19, 2016.  Fuhrman: Nutrient density 2016  Fuhrman: ANDI scores for foods 2017

Harvard University Chan School of Public Health, "Protein."The Nutrition Source,  Harvard School Public Health: Protein

Masterjohn Christopher, "Eat to Live by Joel Fuhrman," Book review, The Weston A. Price Foundation, February 14, 2008.  Masterjohn: Book review Eat to live 2008

Nutrient Value.org.  Nutrient values

USDA, "Food Data Central,"  USDA: Nutrient analysis in foods