Table 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.

Eating more than one or two vegetables at one setting is important as the nutrition values of foods can be added up or totaled as intake, and compared to the Recommended Daily Index for each day. In the table above, for example, the total for vitamin C per day is 1.73 mgs compared to the recommended 1.2 mg. Although the totals for niacin and choline for all recommended foods is less than the RDI; both nutrients still supply adequate amounts for body functions. But when a vegetable is ingested by itself, then the vegetarian diet and body will be deficient in niacin or choline.

These vegetables were selected, over others, for a meal, because these foods are ANDI high and because these foods are super rich in specific nutrients and low in calories:

• Avocados: super rich in vitamins, vitamin E, vitamin K, minerals, boron, amino acids, good HDL fat and antioxidants.
• Spinach: rich in magnesium, vitamin A, B-complex vitamins, vitamin K, antioxidants
• Broccoli: rich in sulfur, magnesium, selenium, vitamin A, vitamin C, vitamin E, vitamin K,
• Beets: rich in betaine that forms the methyl group that, in turn, makes methylation, an essential biochemical process that occurs in every cell in our body occurring billions of times/second.
• Beans: rich in amino acids, B-complex vitamins, antioxidants
• Carrots: vitamin A, antioxidants
• Onions: rich in sulfur, selenium
• Sunflower seeds: rich in amino acids, magnesium
• Tomatoes: antioxidants, lycopene

There are a few exceptions to this recommendation. For example, avocados have a low ANDI score of 21 and 218 calories per serving, but are super rich in nutrients. Another food is sunflower seeds with an ANDI score of 34 and 174 calories per serving but is nutrient dense.

The top six veggies in the plate, above, should be first choice vegetables as these cumulatively provide a good balance of nutrients. These six .... avocado, spinach, broccoli, beets, beans and carrots, contain a balance of vitamins, minerals and amino acids that compliment each other. Onions should be added about three times a week.

Unfortunately, it is difficult to serve and eat all nine foods each day as finding foods in local food markets that are locally accessible and organically grown are often difficult to find. So from a practical point of view, I try to eat avocados, spinach, beets, beans, and sunflower [as well as fruit and nuts] each day.

There is a hidden secret in making this diet choice. The nutrient content of these foods, when added up, provides minerals, vitamins and amino acids that meet Required Daily Index recommendations. Another way of saying this is that these are the nutrients that your body needs.  

I try to eat the same foods consistently each day so the bacteria in my colon adapt to a balance of bad and good bacteria. I try to keep a ratio of 70 percent good bacteria to 30 percent bad bacteria; thereby having a soft stool and avoiding constipation. It is the good bacteria that prevent chronic diseases.

These top six foods can be rotated for other vegetables. For example: Spinach can be substituted for other green plants like, romaine lettuce, kale; broccoli for cauliflower; carrots for dell peppers or sweet potato; and black beans for pinto beans.

In spite of its high ANDI score, kale is not recommended. It has a high fiber amount. More important, kale has an insoluble carbon, raffinose, that passes through the GI tract where bacteria begin fermentation and convert raffinose into acids, gases and alcohols. If one eats too much kale, then one gets a real loose stool.   Dove: Kale make you gassy 

There are other vegetables that can be substituted for the above, but you get the 'biggest bang' for your dollar from the top rainbow colored veggies.  A major advantage of the above veggie diet is that you are no longer eating addictive sweets, snacks and processed foods. No addictive food means that you no longer feel hungry most of the time. Reason: a balanced nutrient diet eaten regularly gives your body what it needs .... balanced nutrition.

In summary, I have adapted stressful physical activities [no heavy lifting activities] and best food choices for my heart attacked body. We all need a meaningful purpose in life although my purpose at my age is weaning. I also heed body stress alarm signals like deep and frequent breathing with lots of rest and sleep. But my body is starving for sunlight, as San Diego has many cloudy days.