In an ideal world, we wouldn’t go first to a pharmacist to address maladies ranging from the common cold to cancer; instead, we’d create grocery shopping lists aimed at fostering optimal health. Good nutrition may not cure disease, but a growing body of research shows it could do something even more powerful: help prevent disease. “By choosing foods wisely, we can control our health destiny,” says Joel Fuhrman, MD, author of Eat for Health (Gift of Health, 2008). “But we can’t make small, moderate changes to the average diet and expect prevention; we need to make aggressive, radical changes.”

Fuhrman developed a comprehensive nutrient-per-calorie ranking system, which he calls the Aggregate Nutrient Density Index (ANDI). The charts on the following pages list the top ANDI-ranked foods by category. Use them as guides to make the healthiest eating choices for you and your family.

Top 6 vegetables

Vegetables are low in calories and loaded with fiber and micronutrients—vitamins, minerals, and phytochemicals— so eat them in unlimited quantities (exceptions: starches such as potatoes, yams, and corn). Smart tip: Start lunch and dinner with a serving of raw vegetables, such as a large salad or crudités, to increase nutrient intake and help control appetite.

1. dark leafy greens

Nutrients:Vitamins A, C, and K, folate, manganese, magnesium, calcium, fiber
Health boosts: May promote eye health (thanks to carotenoids, a group of pigments found mainly in green leafy vegetables, carrots, and tomatoes), fight cancer, and reduce diabetes risk (vitamin K improves insulin sensitivity and blood glucose control).
Recipes:
Garlicky Mustard Greens with Garbanzos
Dandelion and Watercress Salad with Ginger Dressing
Kale with Sesame Seed Dressing

2. Bok Choy

Nutrients: Vitamin C, folate, calcium, fiber
Health boosts: May help promote bone health and support immunity.
Recipes:
Braised Baby Bok Choy with Ginger and Garlic
Bok Choy Stir-Fry with Shrimp
Baby Bok Choy

3. Brussels sprouts

Nutrients: Vitamins A, C, and K, folate, manganese, fiber, potassium, vitamin B6
Health boosts: Linked to reduced cancer risk, especially breast and colon cancers.
Recipes: Mustard-Glazed Brussels Sprouts with Hazelnuts
Brussels Sprouts in Sage Butter
Stir-Fried Brussels Sprouts with Shallots

4. Radishes

Nutrients:Vitamin C, fiber, folate
Health boosts:Help with weight control; may boost the immune system.
Recipes:
Radish, Fennel & Dandelion Salad
Black-Eyed Pea, Corn, and Radish Salad

5. Bean sprouts

Nutrients: Vitamins C and K, folate, protein, potassium
Health boosts: May boost satiety and assist in weight management.
Recipes:
Seaweed Salad with Bean Sprouts and Tofu
Chilled Tofu with Bean Sprouts

6. Red bell peppers

Nutrients: Vitamin C (three times as much as green bell peppers), vitamins A, B6, and K, fiber, manganese, folate
Health boosts: May promote heart health. Vitamin C supports immunity; carotenoids may decrease risk of certain types of cancer, including lung cancer.
Recipes:
Grilled Red Peppers and Tomato

Next page: Top 5 fruits