[surferjoe2007]

Hé Joe, I just wondered if theres a reason you mostly only mention nuts and seeds when you talk about (heallthy) nutrition? You never talk about the importance of fruits and veggies...are these inferior in your opinion or do you just go out from the point that everybody's already consuming these?
Thanks, like your thread further only feel that its not complete yet without talking bout other foods as well..

Whole grains and other seeds are primary.  Fruits are minor and should be limited.  Veggies are lesser to grains and other seeds, but second.  Nuts in general aren't particularly good, just the ones listed in that mix are exceptional.  In fact the type of fat in them needs extra fish fat to counterbalance them.  So fruits and veggies are overemphasized when they aren't the majority of a healthy diet.  Exceptions are listed in the next paragraph, in particular spinach is perhaps the best food you could ever eat.  Easily much more varied and higher nutritional content than every single "superfood", powder or pill.   Besides the exceptions the priority is something like: Whole grains/nuts/beans/seeds > fresh veggies > seafood (especially shellfish) > eggs (esp. the yolk) > fresh raw fruit > dairy > farmed meat > pastries / ice cream / etc. > diet soda > candy > sugared soda.  Preserved produce drops far down the list depending on how it was preserved.  Frozen isn't that bad, canning is quite bad (just like excessive cooking), drying is terrible.  Dried fruit is somewhere between pastries and candy.  Dried veggies are close to cardboard; not harmful I guess, but not much good left at all.  Maybe between farmed meat and pastries.  Diet soda is an oddball that in the long run doesn't really act like zero calorie.  Maybe b/c of the way it fools the body?  It acts more like half calorie, which considering how potent a soda is is still quite high.  Especially since they come with zero nutrition.

I found my list of some of the most nutrient dense foods: almonds, bitter melon, brewer's yeast, broccoli, cilantro, endive, escarole, garbanzo beans / hummus, kelp, oysters, parsley, pumpkin seeds, rice bran, sesame seeds / tahini, spinach, spirulina, sunchokes, sunflower seeds, watercress, wheat germ, white, brown or portabello mushrooms.

You can verify all of the above if you google the USDA nutrient database and look them up.