The following lists are scored based on your selection and sorted by score. In the case of those items for which you are looking for increased consumption, the ones richest in nutrients you desire are presented first. For those nutritional items you have chosen to cut down on or avoid, the most important (to avoid) are listed first. Items with similar score are sorted alphabetically. The most critical items are presented in bold. To understand better the suggestions below, you may want to check out nutritional items, goals, standard serving sizes and symbols we use on this page.


Under Your Selections you may sometimes see nutrients listed that you did not directly select. These additional nutrients are listed due to their impact on those nutrients that you did select. For example, some of these additional listed items may inhibit absorption or reduce your body's supply of a nutrient you selected.



Your selections:
Nutritional itemGoal
Cholesterol (293)Avoid
Fat (total) (445)Eat less
Carbohydrates (213)Eat less
Beta Carotene (119)Eat more
Fiber (455)Eat more

Consume in moderation (or act upon)
ItemCholesterolFat (total)CarbohydratesBeta CaroteneFiberScore
Grape leaves OK OK bad very good very good very good
Sweet potatoes leaves OK OK OK very good good very good
Beet greens OK OK OK very good good very good
Broccoli (Chinese) OK OK OK very good good very good
Carrots OK OK OK very good good very good
Chicory greens OK OK OK very good good very good
Chrysanthemum (Garland) OK OK OK very good good very good
Collards OK OK OK very good good very good
Dandelion Greens OK OK OK very good good very good
Escarole/Endive OK OK OK very good good very good
Mustard greens OK OK OK very good good very good
Passion fruit OK OK bad very good very good very good
Squash (Butternut) OK OK OK very good good very good
Squash (Hubbard) OK OK OK very good good very good
Taro leaves OK OK OK very good good very good
Turnip greens OK OK OK very good good very good
Apricots OK OK OK very good OK very good
Arugula OK OK OK very good OK very good
Bell peppers (red) OK OK OK very good OK very good
Bok choy OK OK OK very good OK very good

Top items in line with your selections for you to limit or avoid
ItemCholesterolFat (total)CarbohydratesBeta CaroteneFiberScore
Cake (pound) very bad bad bad OK OK very bad
Cookies (lady fingers) very bad bad bad OK OK very bad
Egg yolk very bad very bad OK OK OK very bad
Lamb tongue very bad bad OK OK OK very bad
Egg (duck) very bad bad OK OK OK very bad
Pancreas very bad bad OK OK OK very bad
Beef brain very bad bad OK OK OK very bad
Chicken heart very bad bad OK OK OK very bad
Chicken liver very bad bad OK OK OK very bad
Egg (hard-boiled) very bad bad OK OK OK very bad
Egg (raw) very bad bad OK OK OK very bad
Eggs very bad bad OK OK OK very bad
Foie gras or liver pate very bad very bad OK OK OK very bad
Lamb brain very bad bad OK OK OK very bad
Lamb heart very bad bad OK OK OK very bad
Lamb liver very bad bad OK OK OK very bad
Liver very bad bad OK OK OK very bad
Organ meats very bad bad OK OK OK very bad
Squid (Calamari) very bad bad OK OK OK very bad
Turkey giblets very bad bad OK OK OK very bad
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