The heart of Nutrivore is building lasting habits by focusing on what we can add, not what we “shouldn’t” eat. More flavors. More textures. More colors. More nutrients.
November 3, 2025 at 5:00 PM
The heart of Nutrivore is building lasting habits by focusing on what we can add, not what we “shouldn’t” eat. More flavors. More textures. More colors. More nutrients.
October 21st is National Pumpkin Cheesecake Day!
Pumpkin has a Nutrivore Score of 1036, canned is 1066, making both super nutrient-dense!
Adding other ingredients to a nutrient rich food does not take away from the benefits we get from the nutrients. So yes even in pie form, it still counts!
Pumpkin has a Nutrivore Score of 1036, canned is 1066, making both super nutrient-dense!
Adding other ingredients to a nutrient rich food does not take away from the benefits we get from the nutrients. So yes even in pie form, it still counts!
October 21, 2025 at 4:22 PM
October 21st is National Pumpkin Cheesecake Day!
Pumpkin has a Nutrivore Score of 1036, canned is 1066, making both super nutrient-dense!
Adding other ingredients to a nutrient rich food does not take away from the benefits we get from the nutrients. So yes even in pie form, it still counts!
Pumpkin has a Nutrivore Score of 1036, canned is 1066, making both super nutrient-dense!
Adding other ingredients to a nutrient rich food does not take away from the benefits we get from the nutrients. So yes even in pie form, it still counts!
October 19th is National Seafood Bisque Day!
Bisque is a rich, creamy soup, usually made with seafood, typically shellfish.
Ingredient Nutrivore Scores
Crab 1077
Lobster 839
Scallop 645
Crayfish 616
Shrimp 535
No need to “yada yada” over this souper nutrient-dense food!
Bisque is a rich, creamy soup, usually made with seafood, typically shellfish.
Ingredient Nutrivore Scores
Crab 1077
Lobster 839
Scallop 645
Crayfish 616
Shrimp 535
No need to “yada yada” over this souper nutrient-dense food!
October 19, 2025 at 3:10 PM
October 19th is National Seafood Bisque Day!
Bisque is a rich, creamy soup, usually made with seafood, typically shellfish.
Ingredient Nutrivore Scores
Crab 1077
Lobster 839
Scallop 645
Crayfish 616
Shrimp 535
No need to “yada yada” over this souper nutrient-dense food!
Bisque is a rich, creamy soup, usually made with seafood, typically shellfish.
Ingredient Nutrivore Scores
Crab 1077
Lobster 839
Scallop 645
Crayfish 616
Shrimp 535
No need to “yada yada” over this souper nutrient-dense food!
October 15th is National Chicken Cacciatore Day!
Ingredient Nutrivore Scores:
Garlic 5622
Parsley 5491
Mushrooms, white 1872
Thyme 1335
Tomatoes, canned 1312
Bell pepper, green 1094
Turmeric 637
Onion 380
Chicken 205
Olive oil 139
Parmesan cheese 138
Butter 66
Ingredient Nutrivore Scores:
Garlic 5622
Parsley 5491
Mushrooms, white 1872
Thyme 1335
Tomatoes, canned 1312
Bell pepper, green 1094
Turmeric 637
Onion 380
Chicken 205
Olive oil 139
Parmesan cheese 138
Butter 66
October 15, 2025 at 6:10 PM
October 15th is National Chicken Cacciatore Day!
Ingredient Nutrivore Scores:
Garlic 5622
Parsley 5491
Mushrooms, white 1872
Thyme 1335
Tomatoes, canned 1312
Bell pepper, green 1094
Turmeric 637
Onion 380
Chicken 205
Olive oil 139
Parmesan cheese 138
Butter 66
Ingredient Nutrivore Scores:
Garlic 5622
Parsley 5491
Mushrooms, white 1872
Thyme 1335
Tomatoes, canned 1312
Bell pepper, green 1094
Turmeric 637
Onion 380
Chicken 205
Olive oil 139
Parmesan cheese 138
Butter 66
Nutritionally, leafy greens all tend to be high in beneficial fiber types, folate, manganese, magnesium, carotenoids, polyphenols & vitamin K.
Nutrivore Scores:
Watercress 6929
Rainbow chard 6573
Turnip greens 6370
Swiss chard 6198
Mustard greens 5464
Spinach 4548
Nutrivore Scores:
Watercress 6929
Rainbow chard 6573
Turnip greens 6370
Swiss chard 6198
Mustard greens 5464
Spinach 4548
My faves are spinach and arugula
October 13, 2025 at 10:16 PM
Nutritionally, leafy greens all tend to be high in beneficial fiber types, folate, manganese, magnesium, carotenoids, polyphenols & vitamin K.
Nutrivore Scores:
Watercress 6929
Rainbow chard 6573
Turnip greens 6370
Swiss chard 6198
Mustard greens 5464
Spinach 4548
Nutrivore Scores:
Watercress 6929
Rainbow chard 6573
Turnip greens 6370
Swiss chard 6198
Mustard greens 5464
Spinach 4548
Happy Thanksgiving to my fellow 🇨🇦
Let’s talk turkey!
Turkey Nutrivore Scores:
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
Let’s talk turkey!
Turkey Nutrivore Scores:
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
October 13, 2025 at 12:28 PM
Happy Thanksgiving to my fellow 🇨🇦
Let’s talk turkey!
Turkey Nutrivore Scores:
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
Let’s talk turkey!
Turkey Nutrivore Scores:
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
Yes, I talk about that all the time. Just a few weeks back I had a weeks dedicated to vegetables from that framework and fruits from that framework.
Accessibility is a huge part of Nutrivore.
Accessibility is a huge part of Nutrivore.
October 9, 2025 at 3:05 PM
Yes, I talk about that all the time. Just a few weeks back I had a weeks dedicated to vegetables from that framework and fruits from that framework.
Accessibility is a huge part of Nutrivore.
Accessibility is a huge part of Nutrivore.
Black eyed peas have a Nutrivore Score of 238.
Per ½ cup cooked they deliver 44% DV folate, 26% DV copper, 20% DV vitamin B1, 18% DV manganese, 13% DV iron, 6.5 g protein, 12% DV magnesium & 3.0 g fiber.
All parts of the plant are edible including leaves, pods, immature beans & the mature beans.
Per ½ cup cooked they deliver 44% DV folate, 26% DV copper, 20% DV vitamin B1, 18% DV manganese, 13% DV iron, 6.5 g protein, 12% DV magnesium & 3.0 g fiber.
All parts of the plant are edible including leaves, pods, immature beans & the mature beans.
October 7, 2025 at 6:30 PM
Black eyed peas have a Nutrivore Score of 238.
Per ½ cup cooked they deliver 44% DV folate, 26% DV copper, 20% DV vitamin B1, 18% DV manganese, 13% DV iron, 6.5 g protein, 12% DV magnesium & 3.0 g fiber.
All parts of the plant are edible including leaves, pods, immature beans & the mature beans.
Per ½ cup cooked they deliver 44% DV folate, 26% DV copper, 20% DV vitamin B1, 18% DV manganese, 13% DV iron, 6.5 g protein, 12% DV magnesium & 3.0 g fiber.
All parts of the plant are edible including leaves, pods, immature beans & the mature beans.
Eating a variety of colorful plant foods is about maximizing the diverse health benefits of phytonutrients! Each color group delivers unique compounds that support different aspects of our well-being.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
October 7, 2025 at 1:09 PM
Eating a variety of colorful plant foods is about maximizing the diverse health benefits of phytonutrients! Each color group delivers unique compounds that support different aspects of our well-being.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
The most nutrient-dense starchy foods on average are pulse-type legumes with an average Nutrivore Score of 358. Compare that to 290 for starchy root veggies and 189 for whole grains!
I love legume-based pasta as a way to add more legumes in meals that they don't seem to fit.
I love legume-based pasta as a way to add more legumes in meals that they don't seem to fit.
October 6, 2025 at 4:56 PM
The most nutrient-dense starchy foods on average are pulse-type legumes with an average Nutrivore Score of 358. Compare that to 290 for starchy root veggies and 189 for whole grains!
I love legume-based pasta as a way to add more legumes in meals that they don't seem to fit.
I love legume-based pasta as a way to add more legumes in meals that they don't seem to fit.
This is why the Nutrivore approach doesn’t need a “cheat day” because nothing is off limits to begin with. You’re not stepping on or off a plan. You’re living in a way that honors your health and your happiness.
October 5, 2025 at 9:14 PM
This is why the Nutrivore approach doesn’t need a “cheat day” because nothing is off limits to begin with. You’re not stepping on or off a plan. You’re living in a way that honors your health and your happiness.
Enjoying chips and salsa? 😋 Insead of a pre-made salsa make your own fresh salsa (pico de gallo)
Nutrivore Scores
Tomatoes 983
Onion 380
Jalapeño 1113
Lime 344
Cilantro 2609 or parsley 5491
What’s your favorite chip & dip combo?
Nutrivore Scores
Tomatoes 983
Onion 380
Jalapeño 1113
Lime 344
Cilantro 2609 or parsley 5491
What’s your favorite chip & dip combo?
October 5, 2025 at 6:52 PM
Enjoying chips and salsa? 😋 Insead of a pre-made salsa make your own fresh salsa (pico de gallo)
Nutrivore Scores
Tomatoes 983
Onion 380
Jalapeño 1113
Lime 344
Cilantro 2609 or parsley 5491
What’s your favorite chip & dip combo?
Nutrivore Scores
Tomatoes 983
Onion 380
Jalapeño 1113
Lime 344
Cilantro 2609 or parsley 5491
What’s your favorite chip & dip combo?
Corn is a vegetable when harvested before it is mature and eaten fresh but is a grain when harvested fully mature and eaten dried.
Corn Nutrivore Scores
Fresh corn 202
Frozen 172
Canned 158
Popcorn 125
Cornmeal 101
Corn chips 99
Corn tortilla 94
What’s your favorite?
Corn Nutrivore Scores
Fresh corn 202
Frozen 172
Canned 158
Popcorn 125
Cornmeal 101
Corn chips 99
Corn tortilla 94
What’s your favorite?
October 5, 2025 at 2:15 PM
Corn is a vegetable when harvested before it is mature and eaten fresh but is a grain when harvested fully mature and eaten dried.
Corn Nutrivore Scores
Fresh corn 202
Frozen 172
Canned 158
Popcorn 125
Cornmeal 101
Corn chips 99
Corn tortilla 94
What’s your favorite?
Corn Nutrivore Scores
Fresh corn 202
Frozen 172
Canned 158
Popcorn 125
Cornmeal 101
Corn chips 99
Corn tortilla 94
What’s your favorite?
October 4th is National Taco Day!
If you’re enjoying tacos today, here’s how to up the nutrients
#1 Swap tilapia for ground beef. (Nutrivore Score of 409 vs 197).
#2 Swap romaine lettuce for iceberg. (score of 2128 vs 773).
#3 Pile on the toppings for added flavor and nutrients!
#4 Enjoy!
If you’re enjoying tacos today, here’s how to up the nutrients
#1 Swap tilapia for ground beef. (Nutrivore Score of 409 vs 197).
#2 Swap romaine lettuce for iceberg. (score of 2128 vs 773).
#3 Pile on the toppings for added flavor and nutrients!
#4 Enjoy!
October 4, 2025 at 7:46 PM
October 4th is National Taco Day!
If you’re enjoying tacos today, here’s how to up the nutrients
#1 Swap tilapia for ground beef. (Nutrivore Score of 409 vs 197).
#2 Swap romaine lettuce for iceberg. (score of 2128 vs 773).
#3 Pile on the toppings for added flavor and nutrients!
#4 Enjoy!
If you’re enjoying tacos today, here’s how to up the nutrients
#1 Swap tilapia for ground beef. (Nutrivore Score of 409 vs 197).
#2 Swap romaine lettuce for iceberg. (score of 2128 vs 773).
#3 Pile on the toppings for added flavor and nutrients!
#4 Enjoy!
Carrots have a Nutrivore Score of 899.
Per serving (2 medium-sized carrots), provide 15384.3 μg carotenoids, 119% DV vitamin A, 199.7 mg polyphenols, 21% DV biotin, 14% DV vitamin K, 3.6 g fiber & 10% DV vitamin B6.
Per serving (2 medium-sized carrots), provide 15384.3 μg carotenoids, 119% DV vitamin A, 199.7 mg polyphenols, 21% DV biotin, 14% DV vitamin K, 3.6 g fiber & 10% DV vitamin B6.
October 3, 2025 at 6:29 PM
Carrots have a Nutrivore Score of 899.
Per serving (2 medium-sized carrots), provide 15384.3 μg carotenoids, 119% DV vitamin A, 199.7 mg polyphenols, 21% DV biotin, 14% DV vitamin K, 3.6 g fiber & 10% DV vitamin B6.
Per serving (2 medium-sized carrots), provide 15384.3 μg carotenoids, 119% DV vitamin A, 199.7 mg polyphenols, 21% DV biotin, 14% DV vitamin K, 3.6 g fiber & 10% DV vitamin B6.
Ranking shellfish by their Nutrivore Score, a measure of nutrient density.
Oyster - 2255
Mussel - 1564
Crab - 1211
Clam - 1046
Lobster - 839
Scallop - 645
Shrimp - 535
Seafood is not only high nutrient-density foods, but they also supply the best protein and fats for supporting our gut microbiomes
Oyster - 2255
Mussel - 1564
Crab - 1211
Clam - 1046
Lobster - 839
Scallop - 645
Shrimp - 535
Seafood is not only high nutrient-density foods, but they also supply the best protein and fats for supporting our gut microbiomes
October 2, 2025 at 5:04 PM
Ranking shellfish by their Nutrivore Score, a measure of nutrient density.
Oyster - 2255
Mussel - 1564
Crab - 1211
Clam - 1046
Lobster - 839
Scallop - 645
Shrimp - 535
Seafood is not only high nutrient-density foods, but they also supply the best protein and fats for supporting our gut microbiomes
Oyster - 2255
Mussel - 1564
Crab - 1211
Clam - 1046
Lobster - 839
Scallop - 645
Shrimp - 535
Seafood is not only high nutrient-density foods, but they also supply the best protein and fats for supporting our gut microbiomes
With Nutrivore, we don’t label foods as “good” or “bad.” That kind of language fuels shame, fear, and perfectionism and it reinforces the idea that food choices determine your worth.
This simple shift in language breaks the cycle & lets us enjoy food without moral judgment.
This simple shift in language breaks the cycle & lets us enjoy food without moral judgment.
October 1, 2025 at 1:04 PM
With Nutrivore, we don’t label foods as “good” or “bad.” That kind of language fuels shame, fear, and perfectionism and it reinforces the idea that food choices determine your worth.
This simple shift in language breaks the cycle & lets us enjoy food without moral judgment.
This simple shift in language breaks the cycle & lets us enjoy food without moral judgment.
Top 5 Breakfast Cereals Ranked by Nutrivore Score
(a measure of nutrient density)
Ralston Enriched Wheat Bran Flakes — 1545
Toasted Wheat Germ — 582
Ralston Tasteeos — 454
Cheerios (General Mills) — 449
Post Bran Flakes — 447
What’s your go-to cereal, or one you grew up on?
(a measure of nutrient density)
Ralston Enriched Wheat Bran Flakes — 1545
Toasted Wheat Germ — 582
Ralston Tasteeos — 454
Cheerios (General Mills) — 449
Post Bran Flakes — 447
What’s your go-to cereal, or one you grew up on?
September 30, 2025 at 6:51 PM
Top 5 Breakfast Cereals Ranked by Nutrivore Score
(a measure of nutrient density)
Ralston Enriched Wheat Bran Flakes — 1545
Toasted Wheat Germ — 582
Ralston Tasteeos — 454
Cheerios (General Mills) — 449
Post Bran Flakes — 447
What’s your go-to cereal, or one you grew up on?
(a measure of nutrient density)
Ralston Enriched Wheat Bran Flakes — 1545
Toasted Wheat Germ — 582
Ralston Tasteeos — 454
Cheerios (General Mills) — 449
Post Bran Flakes — 447
What’s your go-to cereal, or one you grew up on?
Wondering how specific varieties compare?
Nutrivore Scores:
Pumpkin 1036
Butternut 670
Hubbard 358
Spaghetti 286
All are great - eat the ones you enjoy best!
Nutrivore Scores:
Pumpkin 1036
Butternut 670
Hubbard 358
Spaghetti 286
All are great - eat the ones you enjoy best!
September 29, 2025 at 5:16 PM
Wondering how specific varieties compare?
Nutrivore Scores:
Pumpkin 1036
Butternut 670
Hubbard 358
Spaghetti 286
All are great - eat the ones you enjoy best!
Nutrivore Scores:
Pumpkin 1036
Butternut 670
Hubbard 358
Spaghetti 286
All are great - eat the ones you enjoy best!
Delicata squash is a type of winter squash that has cream-colored skin with green or orange stripes and an oblong shape.
What sets it apart from other winter squash is that it has a thin, edible rind.
We don’t have data on delicata, but winter squash has a Nutrivore Score of 370.
What sets it apart from other winter squash is that it has a thin, edible rind.
We don’t have data on delicata, but winter squash has a Nutrivore Score of 370.
September 29, 2025 at 5:16 PM
Delicata squash is a type of winter squash that has cream-colored skin with green or orange stripes and an oblong shape.
What sets it apart from other winter squash is that it has a thin, edible rind.
We don’t have data on delicata, but winter squash has a Nutrivore Score of 370.
What sets it apart from other winter squash is that it has a thin, edible rind.
We don’t have data on delicata, but winter squash has a Nutrivore Score of 370.
Do you believe healthy eating means you have to give up your favorite foods?
Nutrivore is not a diet. It’s a long-term approach to eating that encourages adding more nutrient-dense foods while also making room for joy, for culture, for comfort, for real life.
Nutrivore is not a diet. It’s a long-term approach to eating that encourages adding more nutrient-dense foods while also making room for joy, for culture, for comfort, for real life.
September 29, 2025 at 1:05 PM
Do you believe healthy eating means you have to give up your favorite foods?
Nutrivore is not a diet. It’s a long-term approach to eating that encourages adding more nutrient-dense foods while also making room for joy, for culture, for comfort, for real life.
Nutrivore is not a diet. It’s a long-term approach to eating that encourages adding more nutrient-dense foods while also making room for joy, for culture, for comfort, for real life.
Top 5 Orange Vegetables Ranked by Nutrivore Score
(a measure of nutrient density)
Orange Tomatoes — 1780
Pumpkin — 1036
Carrots — 899
Butternut Squash — 670
Sweet Potato — 379
Which one’s a regular on your plate?
(a measure of nutrient density)
Orange Tomatoes — 1780
Pumpkin — 1036
Carrots — 899
Butternut Squash — 670
Sweet Potato — 379
Which one’s a regular on your plate?
September 25, 2025 at 11:58 PM
Top 5 Orange Vegetables Ranked by Nutrivore Score
(a measure of nutrient density)
Orange Tomatoes — 1780
Pumpkin — 1036
Carrots — 899
Butternut Squash — 670
Sweet Potato — 379
Which one’s a regular on your plate?
(a measure of nutrient density)
Orange Tomatoes — 1780
Pumpkin — 1036
Carrots — 899
Butternut Squash — 670
Sweet Potato — 379
Which one’s a regular on your plate?
Brussels sprouts have a Nutrivore Score of 2817!
Per serving (1 cup / 5 sprouts), they deliver 392.0 mg glucosinolates, 130% DV vitamin K, 83% DV vitamin C, 308.4 mg polyphenols, 1800.5 μg carotenoids, 13% DV each manganese and folate, 3.3 g fiber, 11% DV vitamin B6, and 10% DV vitamin B1.
Per serving (1 cup / 5 sprouts), they deliver 392.0 mg glucosinolates, 130% DV vitamin K, 83% DV vitamin C, 308.4 mg polyphenols, 1800.5 μg carotenoids, 13% DV each manganese and folate, 3.3 g fiber, 11% DV vitamin B6, and 10% DV vitamin B1.
September 24, 2025 at 5:23 PM
Brussels sprouts have a Nutrivore Score of 2817!
Per serving (1 cup / 5 sprouts), they deliver 392.0 mg glucosinolates, 130% DV vitamin K, 83% DV vitamin C, 308.4 mg polyphenols, 1800.5 μg carotenoids, 13% DV each manganese and folate, 3.3 g fiber, 11% DV vitamin B6, and 10% DV vitamin B1.
Per serving (1 cup / 5 sprouts), they deliver 392.0 mg glucosinolates, 130% DV vitamin K, 83% DV vitamin C, 308.4 mg polyphenols, 1800.5 μg carotenoids, 13% DV each manganese and folate, 3.3 g fiber, 11% DV vitamin B6, and 10% DV vitamin B1.
Top 5 Poultry Ranked by Nutrivore Score
(a measure of nutrient density)
Emu & Ostrich (avg.) — 551
Turkey (whole avg.) — 334
Chicken (whole avg.) — 273
Duck (avg.) — 238
Goose (avg.) — 230
Tried anything beyond chicken or turkey?
(a measure of nutrient density)
Emu & Ostrich (avg.) — 551
Turkey (whole avg.) — 334
Chicken (whole avg.) — 273
Duck (avg.) — 238
Goose (avg.) — 230
Tried anything beyond chicken or turkey?
September 23, 2025 at 6:03 PM
Top 5 Poultry Ranked by Nutrivore Score
(a measure of nutrient density)
Emu & Ostrich (avg.) — 551
Turkey (whole avg.) — 334
Chicken (whole avg.) — 273
Duck (avg.) — 238
Goose (avg.) — 230
Tried anything beyond chicken or turkey?
(a measure of nutrient density)
Emu & Ostrich (avg.) — 551
Turkey (whole avg.) — 334
Chicken (whole avg.) — 273
Duck (avg.) — 238
Goose (avg.) — 230
Tried anything beyond chicken or turkey?
Yams have a Nutrivore Score of 167 with 249.0 mg polyphenols, 30% DV copper, 29% DV vitamin C, 26% DV potassium, manganese, and vitamin B6, 6.2 g fiber, 20% DV biotin, and 14% DV vitamin B1.
Bottom line, all three are nutrient dense. Eat the ones you like and prepare them in a way you enjoy. 😋
Bottom line, all three are nutrient dense. Eat the ones you like and prepare them in a way you enjoy. 😋
September 23, 2025 at 4:14 PM
Yams have a Nutrivore Score of 167 with 249.0 mg polyphenols, 30% DV copper, 29% DV vitamin C, 26% DV potassium, manganese, and vitamin B6, 6.2 g fiber, 20% DV biotin, and 14% DV vitamin B1.
Bottom line, all three are nutrient dense. Eat the ones you like and prepare them in a way you enjoy. 😋
Bottom line, all three are nutrient dense. Eat the ones you like and prepare them in a way you enjoy. 😋