Blog: Evolving Nutritional Awareness - By Chef Jemichel
by Chef JeM

Nutrient-Dense Foods - Our Foundation for Good Nutrition!

Chef Jem (and others) on "good nutrition".

Date:   5/27/2012 8:37:44 PM   ( 10 y ) ... viewed 2433 times

July 15, 2019 - Sally Fallon Morell on Vitamins -

"...vitamin supplements and related products are new to the scene and for thousands of years, mankind got the vitamins and minerals we needed from food. For example:

Calcium and phosphorus: raw dairy foods or the crushed bones of small animals, added to food.
Zinc: red meat and shellfish, like oysters.
Iodine: seafood (especially fish eggs), sea weed and butter
Iron: liver, red meat and shellfish
Magnesium: present in virtually all whole foods, unrefined salt
Vitamins A and D: liver, fish livers and fish liver oils, fish eggs, fish heads, egg yolks and animal fats
Vitamin K: aged cheese, butter, cream, poultry fat including emu oil, poultry livers, egg yolks
Vitamin C: fermented foods like sauerkraut, fresh and dried fruit, fresh vegetables, organ meats
B Vitamins: organ meats, pork, fruit and vegetables, raw meat and raw dairy (B6), fermented grains
B12: liver, organ meats, shell fish (clams are a very good source), raw dairy.

As much as possible, we should be getting the nutrients we need from the foods listed above. If you are elderly and slim, you may need more calcium than others, so should emphasize raw dairy. Some people have a high requirement for zinc and would benefit from including a lot of red meat in their diet. Those with adrenal fatigue require more vitamins A and C, which they can get from concentrated foods like cod liver oil and sauerkraut."[5]


What a great contrast between all the above nutrient-dense foods and an erroneous concept I had of foods and nutrition (presented by a friend in January 1970) that was supposedly able to meet our nutritional needs just in a peanut butter and jelly sandwich! The nutritional reference at that moment was protein (peanut butter) carbohydrates (bread) and vitamins (jelly). I am so grateful I didn't subscribe to that as my diet!

May 27, 2012 - "Nutrient density" is the first criteria (IMO) regarding a dietary foundation for good nutrition.

It also identifies the over-all criteria of what Dr. Weston A. Price discovered in common among all the various diets among the groups of people he had visited.[1]

July 4th, 2012 -

"... the only way for humans, with their limited ability to take in food, to properly nourish themselves is to eat mostly nutrient-dense foods; and the emerging science of biochemistry confirmed the dietary habits of primitive peoples by revealing just which foods best meet these requirements--all of them animal foods, and not necessarily steak or chicken but seafood, and milk products and organ meats from animals raised on mineral-rich soil. These were the very foods valued so highly by the peoples Price studied.":

March 18, 2019 - Principle #1 of 11 Principles of Healthy Diets -

"The healthiest, most robust, vibrant, fertile peoples around the world have no refined or denatured foods in their diets. Nothing important was taken out, nor were foods unnaturally processed or changed. Dr. Weston A. Price studied people groups all around the world and found that this was one element that all of their diets had in common. This is why it is Principle #1 of 11 principles of healthy diets based on Dr. Price’s findings and the continued research of the foundation.

Sally Fallon Morell explains why whole, real foods, processed in traditional ways, are so critical for health. She touches on how modern processes make the nutrients in foods less available, while traditional processes improve the quality of our food and make the vitamins and minerals more accessible. She emphasizes the importance of getting our fats right, and of avoiding refined sweeteners and additives. Listen and learn how these simple, practical steps can bring about improved health and weight loss."[3]

February 16, 2019 - Two examples of commercially produced foods that lack the nutrients found in their organic counterparts -

"... Today’s use of processed foods, genetically engineered foods, and foods grown on depleted soil has greatly reduced the availability of proper foods needed to meet the body’s requirements. As a result, the use of whole-food concentrates over an adequate amount of time is often necessary to correct the resulting deficiencies, promote healing, and return the body to a state of homeostasis. Two present day examples of commercially produced foods that lack the nutrients found in their organic counterparts include the tomato and spinach. One study revealed that commercially produced tomatoes contain 1 mg of iron and 0-5 mg of vitamin C, while organically grown tomatoes have 1,938 mg of Iron and 125-250mg of vitamin C. Commercially produced spinach contains 49 mg of iron; its organic equivalent contains 1,584mg.[2]

Comment: I'd like to see an extensive list of comparisons. Also need to include the difference between "real organic" (soil-based) and hydroponic "organic." ideally it wold great to include Biodynamic foods in this comparison.

July 21, 2012 -

Free Downloads!:


Here is the beginning of additional blogs that may support your understanding of nutrient-dense foods:

"Possibly the Quickest, Easiest, Most Economical and Even a Most Interesting Way to Learn What Nutrient-Dense Foods Are!":

"Sally Fallon on Nutrient Dense Foods":

May 31, 2012:

Two and a half years ago I started a blog titled: Anthroposophical Nutrition - (In) Search For It's Nutritional Basis:

Based only on the searches that I had made at the time I concluded that the nutrition basis in Anthroposophical Nutrition was primarily a matter of "formative forces". On that basis I concluded that the practical application of Anthroposophical Nutrition requires biodynamically grown food. Although the different societies that Dr. Price had studied were not "biodynamic" farmers, gardeners and the like they clearly had all their nutrition needs met with their local grown foods. Yet, I believe a study could be done as to what extent their agricultural practices actually includes biodynamic principals.

For instance, according to Anne-Marie Fryer Wiboltt: "Cultures of the past, and perhaps some of our own grandparents, were aware that their crops received nourishment from the earth as well as the cosmos; the rhythmical cycles of the moon, sun and the stars. They worked the land according to their observations of these cycles and treated their animals, plants and soil in a way that reflected this relationship. Biodynamic gardeners and farmers of today keep building on this respectful relationship.":

August 13, 2012 -

"... when one speaks of nutrition one has to consider how the foodstuffs are being obtained. It is tremendously important. You can see from various circumstances that the human body itself craves what it needs. ...":

Lecture II: Nutrition and Health - Rudolf Steiner.[4]

August, 8, 2012 -

Examples of nutrient-dense foods that you can make include bone broths plus the hundreds of soups that start with bone broths.:

There are close to 200 sources of grass-fed "Fresh Meats" listed in the "Shopping Guide" (that I mentioned above here) and you can call the sources that are closest to you to ask about soup bones. My favorite source is Grazin' Acres which has: beef, pork, poultry (and ground bison).

"Find Nutrient-Dense Foods":

July 22, 2019 - Whole Food Vitamins vs Isolates -

"We all know that Vitamin C prevents scurvy but you may not know that it was in the early 1700s that 'a British doctor discovered that eating citrus fruits cured the scurvy (a Vitamin C deficiency disease) so prevalent among sailors who spent months at sea and got very little fresh food. Hence, the name 'limeys' for those sailors who were given a lime a day to prevent scurvy.'

It wasn’t until 1930’s that Albert Szent-Gyorgyi, a Hungarian biochemist, isolated ascorbic acid from red peppers. According to Ms. Barnes, 'What he also found, which has mostly been ignored until recently, was that ascorbic acid was far more biologically available and active while it was still in the red pepper.'”[6]


This is just two examples (of one vitamin) indicating at the very least that there is a difference between a chemically or laboratory produced "vitamin" and the whole vitamin complex as it exists only in whole foods and that synergistically enhances the vitamin. Ideally the foods are grown in living soil and in ways to maximize nutrient density.


[1] as documented in "Nutrition and Physical Degeneration" -



(See the 13th paragraph.)

[5] "Supplements: A Better Way":



nutrient-dense, Sally Fallon, Anne-Marie Fryer Wiboltt, weston price, nourishing our children, Nutrient density, organ meats, formative forces, biodynamic, mineral rich soil, Nutrition and Physical Degeneration, processed foods, genetically engineered foods, depleted soil


nutrient-dense, Sally Fallon, Anne-Marie Fryer Wiboltt, weston price, nourishing our children, Nutrient density, organ meats, formative forces, biodynamic, mineral rich soil, Nutrition and Physical Degeneration, processed foods, genetically engineered foods, depleted soil, nutrients

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