Dr. Fuhrman's book Cholesterol Protection For Life has a table of foods with the highest nutrient-densities. One aspect of the diet he recommends (and explains at more length in his books) is to eat primarily the natural foods in the table that contain high nutrient levels, while eating less of everything else that is not on the list.
|Green Vegetables||kale, swiss chard, broccoli, artichokes, string beans, asparagus, spinach, cabbage, lettuce, and peas|
|Yellow/Orange Vegetables||carrots, butternut squash, sweet potato, and corn|
|Beans/Legumes||chick peas, red kidney beans, lentils, and adzuki beans|
|Fresh Fruits||blueberries, strawberries, kiwis, apples, oranges, grapes, pears, pineapple, and bananas|
|Non-Starchy Vegetables||eggplant, mushrooms, peppers, tomatoes, and onions|
|Raw Nuts and Seeds||filberts, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans and flax seed|