When averaged over all 7 days, our World's Healthiest Foods Meal Plan meets or exceeds 100% of our recommended daily nutrient intake level for all 29 nutrients that we feature in our website rating system. This health-promoting list of nutrients includes vitamins, minerals, protein, fiber, and omega-3 fatty acids. You can use the chart below to see our recommended daily intake amounts for all 29 nutrients, as well as the average percentage for each nutrient that is provided by our World's Healthiest Foods Meal Plan. We have also included a very brief synopsis of some key health-supportive roles that have been associated with each nutrient in research findings.
Our results below were obtained using the 2016 version of Food Processor® Nutrition Analysis software copyrighted by ESHA Research in Salem, OR, database version 11.2.274. No optional ingredients in the meal plan were included in the analysis, and when ingredient options were included in the recipes, we analyzed the first option only. Additionally, we tried whenever possible to use the same food database codes that we used in our website food profiles to provide maximum continuity between our website descriptions and our meal plan results.
|Nutrient||Unit of Measurement||WHFoods Daily Recommended Amount||Average Percent Provide By Meal Plan||Key Health-Supportive Roles|
|Vitamin A||retinol activity equivalents||900||171%|
|Vitamin D||International Units||400||113%|
|Vitamin E||alpha-tocopherol equivalents||15||137%|
While this extensive list of 100+ percent nutrients—including 3 macronutrients (protein, fiber, and omega-3 fatty acids), 13 vitamins, and 12 minerals—might seem like an impressive accomplishment for any 7-day meal plan, the nutritional benefits provided by our World's Healthiest Foods Meal Plan are even greater than indicated by this list. What you don't see in this list of 29 nutrients is the amazing diversity of phytonutrients provided in this 7-day plan. By "phytonutrients" what we are referring to are the wide variety of flavonoids, carotenoids, and other plant-based nutrients that allow the foods in this meal plan to dazzle our senses. Consider that the deep purple-red hues in red onion, the pastel orange in cubes of cantaloupe, the pungent bold flavor of garlic, and the unique texture of quick steamed broccoli are features in our meal plan that are only made possible by flavonoids like the anthocyanins in red onion, or carotenoids like the beta-carotene in cantaloupe, or organosulfur compounds in garlic. Because our 7-day plan is so rich in fresh vegetables, it provides outstanding amounts of these phytonutrients. In fact, the list of phytonutrients provided in our 7-day plan is actually longer than the list of macronutrients and vitamins and minerals shown in the chart above! It's also worth noting that virtually all of the carotenoids and flavonoids provided in our 7-day plan have been shown to provide both antioxidant and anti-inflammatory health benefits.
It's important to remember the elements in our World's Healthiest Foods Meal Plan that make these remarkable nutrient benefits possible. These high average percentages for 29 different nutrients could not be achieved within a framework of 1,878 calories and the absence of dietary supplements without an unwavering emphasis on whole, minimally processed foods that have been selected on the basis of nutrient-richness and that have been prepared in such a way as to preserve as much nutrient content as possible. In addition, these high percentages would not be possible without special emphasis on vegetable intake and the unique nutrient-richness provided by this food group.