Lalonde Nutrient Density Values
| Food Category | Value |
| Organ Meats and Oils | 17 |
| Herbs and Spices | 17 |
| Nuts and Seeds | 10 |
| Cacao | 8 |
| Fish and Seafood | 1 |
| Pork | 0.7 |
| Beef | 0.3 |
| Eggs and Dairy | -0.6 |
| Vegetables (Raw) | -0.7 |
| Lamb, Veal, Raw Game | -1.2 |
| Poultry | -1.7 |
| Legumes | -2.9 |
| Processed Meat | -3.1 |
| Vegetables (Cooked, Canned) | -4.8 |
| Plant Fats and Oils | -5.4 |
| Fruits | -5.6 |
| Animal Skin and Feet | -6.2 |
| Grains (Cooked) | -6.2 |
| Refined and Processed Oils | -6.4 |
| Animal Fats and Oils | -6.8 |
| Grains (Canned) | -7.0 |
| Processed Fruit | -8.1 |
How Do We Use This Information?
Let’s say you were having some turkey breast. It’s an excellent protein source, but it’s nowhere near liver in nutritional might, so you will augment your turkey meal with some raw, green vegetables to get the equivalent amount of nutrients.
Or let’s say you are cooking up some black beans. They’ve got some nutrients and some amino acids, but not all of them. So you could make a meal of cooked beans with bacon, which is rich in protein. You might also throw in some herbs to compliment the taste and nutritional profile of the dish.
Forget Calories, Remember Nutrition
You probably knew that vegetables and fruits, seafood and clean meats are good for you, while store bought pastries probably aren’t.
However, it does a body good to start thinking about how foods can compliment each other and a balanced diet is truly an intricate blend of a variety of food groups.
Eating a balanced diet of foods that are nutritionally dense, we accomplish the following:
- Forget about counting calories.
- If you only eat high value, it’s almost impossible to overdo calories.
- If you optimize for high value, calories take care of themselves.
- We create lean bodies inside and out.