World's 100 healthiest foods

The World's 100 healthiest foods table is based on data from
The criteria for selecting the World's 100 healthiest foods are:
  • Foods that deliver a rich supply of nutrients (vitamins, minerals, fibre, antioxidants, phytonutrients, etc) but minimal amounts of calories.
  • Well researched health benefits such as preventing chronic disease.
  • It must be a whole food (i.e. not processed).
  • It must be affordable.
  • It incorporates all the food groups (vegetables, fruits, fish, nuts/seeds, poultry/lean meat, beans/legumes, dairy/eggs, grains, hebs/spices).
  • It is readily available in most parts of the world.
  • It tastes good.
  • It must be common, everyday foods familiar to most people.
Good nutrition is about listening to your body, common sense, eating the right foods for your metabolism (check out Eating for your metabolism article) and variety. Just because spinach has the highest score on the nutrient richness chart doesn't mean you should eat just spinach to the exclusion of all other vegetables, or that eating spinach will cure your high blood pressure. However, at born2move we recommend green leafy vegetables (such as spinach, silverbeet, cos lettuce, etc) should be included daily (and preferably several times per day) in your healthy eating plan because of their high nutrient density and minimal amount of calories.
Download The World's 100 healthiest foods table, print it out and stick it up in your kitchen - somewhere you can see it (like the front of the fridge or the pantry door).
World's 100 healthiest foods table.pdf
click to download