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Home of the Salad Bowl Planters |
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Canterbury Creek Gardens
A Chemical-Free Organic Garden Center
and Organic Micro Farm in Greater Cleveland
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Home | | Nutritional Info | |
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Essential Nutrients
Our
biggest health problem today is that we are not getting enough
nutrients from our food. We eat fewer nutrient rich foods like well
grown leafy greens and vegetables than previous generations,
and except for organically grown produce, today's foods contain fewer
nutrients than the foods that our parents ate. For example, it takes 3 to 4 non-organic apples today to get the same nutritional value as a single apple harvested in 1950.
This
nutritional deficiency impairs our bodies
ability to function properly. It results in weak arterial walls and
heart disease and weak immune systems and cancers -- but nutrient deficiency weakens every part of our bodies right down to the cellular level and is the underlying cause of many health problems.
Although
most people think the main advantage of organic produce is the lack of
pesticides, an even more important reason for eating organic today is
the greater nutritional value of organic produce -- especially its'
greater phytonutrient levels.
We need to understand which foods are the most nutritionally complete and eat more of them. The following chart may help.
Nutritional Completeness of Foods
The following is a list of various foods ranked by their nutritional completeness.
The chart also includes fullness factor, calories and food quality rating
(from www.nutritiondata.com)
NC = Nutritional Completeness (from Nutritiondata.com)
FF = Fullness Factor(from Nutritiondata.com - measure of ability of food to satisfy hunger cravings)
Cal = Calories
FQR = Food Quality Rating (from Nutritiondata.com)
M = Quantity Measure
Food |
Food Group |
NC |
FF |
Cal |
FQR |
M |
Swiss chard |
greens |
93% |
4.5
|
35
|
5
|
1cup
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Broccoli, steamed
|
vegetable - crucifer
|
92%
|
4.2 |
44 |
5 |
1 cup
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Mustard greens, boiled
|
greens
|
91%
|
4.5
|
21
|
5
|
1 cup
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Spinach, raw
|
greens
|
91%
|
4.5
|
41
|
5
|
1 cup
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Brussels sprouts, boiled
|
vegetable - crucifer |
90% |
3.8 |
61 |
5 |
1 cup |
Immunity Builder Salad Mix |
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89% |
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Kale, boiled |
greens |
88%
|
4.5 |
36 |
5 |
1 cup |
Romaine |
greens |
88% |
4.5 |
16 |
5 |
2 cups |
Collard greens, boiled |
greens |
87% |
4.2 |
49 |
5 |
1 cup |
Green onions, raw |
greens |
86% |
4.5 |
|
5 |
100 grams |
Cabbage, chopped raw
|
vegetable - crucifer
|
82%
|
4.9
|
22
|
5
|
1 cup |
Bell pepper |
vegetable |
81% |
4.5 |
25 |
5 |
1 cup |
Celery, raw |
greens
|
81% |
4.5 |
19 |
4.5 |
1 cup |
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Tomato, ripe |
vegetable |
80% |
4.5 |
38 |
4.9 |
1 cup |
Cabbage, shredded, boiled |
vegetable - crucifer |
79% |
4.5 |
33 |
4.9 |
1 cup |
Carrots, raw |
root vegetable |
74% |
3.8 |
52 |
4.2 |
1 cup |
Napa cabbage |
greens |
72% |
4.5 |
13 |
5 |
1 cup |
Soybeans, cooked |
legume |
61% |
2.7 |
298 |
4.1 |
1 cup |
Lentils, cooked |
legume |
58% |
2.9 |
230 |
4.1 |
1 cup |
Oranges |
fruit |
57% |
3.5 |
62 |
3.9 |
1 each |
Kidney beans, cooked |
legume |
55% |
2.9 |
225 |
4.5 |
1 cup |
Onions, raw |
root vegetable |
53% |
3.8 |
61 |
3.5 |
1 cup |
Potato, baked, with skin |
root vegetable |
52% |
2.1 |
133 |
4.2 |
1 cup |
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Cow's milk 2% |
dairy |
50% |
3.5 |
121 |
2.2 |
1 cup |
Yogurt, low-fat |
dairy |
46% |
3.2 |
155 |
2.1 |
1 cup |
Tuna, yellow fin, baked/broiled |
seafood
|
42% |
3.4 |
158 |
2.7 |
4 oz-wt
|
Banana |
fruit |
42% |
2.5 |
108 |
2.8 |
1 each |
Blueberries |
fruit |
42% |
3.1 |
81 |
|
1 cup |
Chicken breast, roasted |
meat |
34% |
3.3 |
223 |
|
4 oz-wt |
Brown rice, cooked |
grain |
33% |
2.3 |
216 |
2.9 |
1 cup |
Apples |
fruit |
32% |
3.3 |
81 |
2.7 |
1 each |
Walnuts |
nut |
32% |
1.4 |
164 |
|
.25 cup |
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Kellog's lowfat granola bars |
|
49% |
1.8 |
109 |
3.6 |
1 oz |
Quaker Toasted Oatmeal |
|
53% |
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McDonalds Filet-O-Fish |
12% |
|
1.8 |
1.8 |
470 |
each |
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