The Most Nutritious Foods

As many of you know by now, I try to consume the most nutritious foods possible. However, I’ve never listed exactly what foods provide the most nutrients per serving.

Advertisements claim that certain foods are important nutritionally. Markets assign numbered scores to various products. Most of these rating systems, such as NuVal and ANDI, are inaccurate for a number of reasons.

First, they look at nutrients that are not essential for life, and conversely, overlook nutrients that are necessary for life. Second, they draw from disproved nutritional norms, such as dietary cholesterol and saturated fat being “bad”. Thirdly, they are designed by agricultural companies or individuals with a bias.

Scientists, such as Loren Cordain and Mat Lalonde, have done extensive work in the last few decades to redesign nutrient rating systems. They set aside non-essential nutrients in food and focused purely on what the body must consume from outside sources.

The body cannot produce the following:

Fatty Acids: Omega 3 and Omega 6

Amino Acids: isoleucine; leucine; lysine; methionine; phenylalanine; threonine; tryptophan; valine; histidine

Vitamins: A; Bp (choline); B1 (thiamine); B2 (riboflavin); B3 (niacin); B5 (pantothenic acid); B6; B7 (biotin); B9 (folic acid); B12; C; D; E; K

Minerals: calcium; chloride; chromium; cobalt; copper; iodide; iron; magnesium; manganese; molybdenum; nickel; phosphorus; potassium; selenium; sodium; sulfur; zinc

These nutrients were plugged into the following formula to determine nutrient density:

(sum of essential nutrients per serving) ÷ (weight per serving)

I’d like to make a few points before posting Mat’s nutrient density list.

First, the database he drew from did not have complete data for certain nutrients.

The database did not differentiate between preformed vitamins and their final form. Vitamin A, “beta-carotene”, in sweet potatoes and carrots, must be converted to “retinol”, found in egg yolks and liver. Vitamin K1, found in green leafy vegetables, requires conversion to K2, found in grass-fed dairy.

There was no way to account for bioavailability of nutrients. Most grains, legumes, nuts, and seeds contain high levels of phytates which prevent absorption of nutrients and minerals.

Finally, and most importantly, the diet, age, and lifestyle of animals were not specified. Grass-fed beef, raised on open pastures, is much healthier than corn-fed beef, raised in stalls that restrict movement. Also, mature ducks having more nutritional value than baby ducks.

Taking this unavailable data into consideration, we can assume that most animal products would move up a few spots. This is because most plants have limited amino acids and fatty acids, and the vitamins found in vegetables must be converted or activated.

Without further ado, the ranking of nutrient density averages for the food groups:

1.) Organ Meats and Oils
2.) Herbs and Spices
3.) Nuts and Seeds
4.) Cacao
5.) Fish and Seafood
6.) Pork
7.) Beef
8.) Eggs & Dairy
9.) Vegetables (raw & unprepared)
10.) Lamb, Veal, and Wild Game
11.) Poultry
12.) Legumes
13.) Processed Meat
14.) Vegetables (cooked, canned, blanched, pickled)
15.) Plant Fats and Oils
16.) Fruit
17.) Animal Skin and Feet
18.) Grains and Pseudocereals (cooked)
19.) Refined and Processed Fats and Oils
20.) Grains (canned)
21.) Processed Fruit

Many people will be surprised by how low grains appear on the list. The nutrient value of raw grains would place them in the top 5. However, our bodies cannot digest raw grains. Taking nutrient loss during cooking and expansion of grains (1/4 cup raw rice = 1 cup cooked rice) into account, their value decreases dramatically.

I was quite surprised to see herbs, spices, and cacao near the top of the list. I always considered these foods to be enjoyable additions to a healthy diet, but not the most valuable sources of nutrients.

Two final notes regarding this list:

It is not a requirement to eat the most nutritious foods all the time. Certain nutrients, such as activated vitamin A (retinol) and selenium (abundant in Brazil nuts) are actually toxic in high doses.

Second, as previously mentioned, this rating system only looks at essential nutrients. Many vegetables contain antioxidants and fiber that can improve health, even though they are non-essential for life.

I would recommend consuming foods higher on this list and keeping your meals full of vegetables.
For Mat Lalonde’s complete presentation, follow this link to YouTube.

Matheiu Lalonde has a PhD in Organic Chemistry and a postdoctoral degree in Inorganic Chemistry from Harvard. He teaches, lectures, and is the Science Safety Officer at Harvard’s Department of Chemistry and Chemical Biology. I have to give him credit for the motivation behind, and information in, this post.

I hope this sets aside all confusion of what is best to eat.

Keep in mind that human-run studies can be flawed, correlations from epidemiological studies can be weak, and research can be conducted to prove a point, rather than discover the truth, but the actual make-up of foods cannot be disputed!

Why Work With A Personal Trainer?

Personal training is a relatively new profession. A few decades ago, the only people that had trainers were athletes or models earning millions of dollars a year. But now, the fitness industry is one of the fastest growing sectors of the economy.

What changed?

Simply put, the public realized that more activity than our daily lives provided was necessary to live a healthy life. In addition, structuring physical activity long-term requires guidance by professionals trained in the human sciences.

Doctors are now recommending patients hire a trainer to help them get fit and stay active. We have started realizing that the standard advice promoting pharmaceuticals and refined foods is not helping the public. Doctors are now recommending patients with severe conditions to seek out the guidance of trainers and nutritionists. It’s becoming understood that personal trainers and nutritionists have more time and energy to dedicate to staying on top of new research and changing science.

But, without a doctors order, why would an individual seek out a personal trainer?

Goal Setting:

In a world filled with photo shopped models and over-sexualized media, it’s hard to figure out exactly what is healthy. Your trainer can help you specify realistic and healthy goals.

Getting Started:

There are millions of articles and suggestions detailing what to do for physical activity, and there are even more movements and specific exercises to utilize. A trainer can take your specific goals, limitations, history, preferences, and time constraints to tailor a program for you.

Education:

Most personal trainers have spent years studying the human body, movement patterns, and kinesiology. Some have educated themselves even further in the field of biomechanics or bio-molecular chemistry.
Keep in mind that not all education is equal though. Look for a trainer that has a college degree in the human sciences or a certification accredited by the NCCA (ACSM, NSCA, NASM, ACE, etc).

Empowerment:

Continuing from the last point, a properly educated trainer will be able to impart their knowledge to you, allowing you to structure your own routines and stay consistent over the long-term.

Rehabilitation & Avoiding Injury:

One final point regarding the education trainers go through – they will be able to help you recover from, or work around, any injuries, restrictions, or limitations you may have.
If you do not have any injuries or other issues, your trainer will ensure that your exercises are safe and effective, thereby avoiding any risk of injury from improper technique or overtraining.

Motivation & Support:

Your trainer will work with you to find what motivates you most! They will help keep you on track, providing a push when needed, or recommending a rest when necessary.
As previously mentioned, many personal trainers are up-to-date on the newest science involving nutrition and other factors, meaning they will be able to support you in every way to help ensure a healthy lifestyle.

Avoiding Boredom:

For many people, going through the same motions and exercises day-to-day will lead to loss of interest, and eventually lack of adherence. A good personal trainer will be able to keep your routines fresh enough to keep you focused, but still consistent enough to track progress.

Making Progress:

Finally, a personal trainer will be able to help you make constant progress over the course of your entire life.

The body will acclimate to any single stimulus in about 4-16 weeks, causing the individual to plateau. Many people will keep pushing, leading to injury, or simply assume they have reached their “limit”. However, if you have well-educated trainer, they will find a simple and effective way to make it possible for you to see continual progress.

There are countless studies proving the benefit of professional guidance, but a very telling and recent study showed that over the course of 10 weeks, individuals working with a trainer increased their strength by 10%, while those without a trainer experienced no improvement. The “novice affect” shows that most strength will be gained in the first 8 weeks of training, but this study was done on already fit and active individuals…yet they still made significant progress.

There are many other reasons to hire a personal trainer but these are the ones that come to mind from my time as a personal trainer.

Almost everyone has a doctor and a dentist, some people have an accountant or a lawyer, and others even have a masseuse or personal assistant. A personal trainer is just one more member of this team that works to serve and benefit you. The only difference with a personal trainer is that they can help keep you healthy for every minute of every day, for your entire life.

So, give it a try today! Look through the trainers available your local gym, investigate their credentials, and pick one you think you’d work best with. After that, the results will speak for themselves!