Nutrient Dense Meals in Infogram Form

I spent a lot of time talking about Dr. Price and his research on traditional (nutrient dense) diets, how he used that information to help cure tooth decay, and then I shared three stories of those who used these principles to heal cavities successfully (Curing bottlerot, curing a cavity in a teenage son, and my story).

Nutrient dense foods are incredible, and I hear and read so many stories of those who have better health after incorporating Dr. Price’s recommendations into their diet.

I am (really I am!) still planning on releasing an ebook based on nutrient dense foods and Dr. Price’s principles, but I thought it would be fun to try to condense the information into a visual, such as the following infogram. While this is certainly in condensed form, I hope that the visual aspect of it helps spread the word about nutrient dense foods and how wonderful (and simple) they are! I like visuals as they somehow make concepts seem simpler to me.

 

Share this on Pinterest/Facebook to help spread the world about Dr. Price’s work! I think it is information worth sharing. (Oh, and let me know if the infogram is showing up in this post for you…I’ve had some issues with it in different browsers. Plus, I’d love to hear feedback on this one for future reference. Too much information shown on the infogram? Words too small? etc. ).
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I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

Comments

  1. says

    Great visual! Thank you for all the hard work you are putting into this, I love benefiting from it!

    I too am a visual learner. For me the chart makes sense from the “vitamins and minerals in meal” all the way down. The first section I don’t understand. I am thinking based on the information on the bottom half that you are saying that the order of importance is: broth, grains, fruit, oil&butter. But in the first big arrow, you have it listed in a different order of: broth, oil&butter, fruits, grains.

    One last thing for me, I think all the words in black could be about 2 font sizes bigger.

    This is over all a very lovely and informative chart!!!

    I will pin this!

  2. says

    Wow … that’s so neat! Since you first posted about Weston A Price’s meal and study, we’ve been eating like this more and more. The meal is so satisfying and we stay full longer.

    • KimiHarris says

      Allen,

      Did you try “control clicking” on the image? A box should pop up where you can select “save as”.

  3. says

    I loved this, Kimi! I am so impressed with the way you are breaking down what Dr. Price really advocated. I have it Pinned and will be sharing on my blog FB page later, too!

    I do agree that a larger font (or maybe one with wider letters) will help with readability.

  4. Patty says

    I’m wondering if the wheat and grains should be annotated to reflect that they were soaked or fermented? I thought he used sourdough… but maybe not. Does anyone know?

    • KimiHarris says

      Patty,

      That’s a great question. He never talked about sourdough and soaked grains. However, he did advocate freshly ground grain. What we know now is this, between using freshly ground grain (which still have phytase) and the longer rising and proofing methods of his time, the bread he advocated would have had a signifiant amount of the anti-nutrients reduced.

      • Jen says

        Thanks for sharing this info, Kimi! In the research I’ve done, I found that once freshly ground whole wheat flour is wet (in a dough), it only takes about an hour before most of the phytates are gone. I don’t bother soaking freshly ground whole wheat flour anymore. Whatever recipe I’m making (banana bread, muffins, tortillas, pizza dough, etc.), I just mix it up and let it sit for about an hour before baking. Works great! I’ve been hoping this info would become more widely available in the real food world.

        • Tasha L. says

          Do you have a link or some other data that I could reference with this information? If so, that would really simplify the “soaked grains” issue for our family.

  5. KarenL says

    Great idea! Yes, please increase the font size. I view in Firefox and it looks fine. I am able to ‘save’ the image, tho won’t as the font is too small for me.

  6. Tara says

    What are good grain-free sources of magnesium and B vitamins? And are there any other good non-citrus sources of Vit.C?

    • KimiHarris says

      Grain-free Magnesium sources include nuts (like cashews), spinach and other dark greens, and potatoes, among other things. :-) (If anyone else has a favorite grain-free magnesium source, let us know!).

      Many fruits and vegetables are a good source of vitamin c, such as raw red bell peppers, kiwi, melons, and guava. But you can also add an acerola or camu camu powder to a smoothie or drink for your daily vitamin C. :-)

  7. EileenH says

    I love this visual but had the exact same questions as Michelle as far as order of importance which I’m assuming is the recommended order of implementation? Especially helpful for those just beginning trying to figure out where to put their 1st time and effort toward. But don’t get me wrong – it’s a very good visual! Just maybe a twoosh clarification. Thank you!

    • KimiHarris says

      Actually, the top part is simply showing the different elements you should include in a meal, if you were to copy the meal that Dr. Price had fed to children with dental decay. He would want you to include all of those elements in your daily diet. As far as what you should start with, making stock/soups, and getting junk food out, is one good place to start. :-)

  8. Tara says

    Thanks, Kimi. Part of what I’m wondering about is introducing these things to my baby, who is new to solids. I give him chicken stock/bone broth, chicken, beef, and avocado, but vegetables like carrots and onions don’t seem to get digested at all (even the avocado doesn’t really get broken down). He doesn’t do citrus, so that’s part of why I’m wondering about alternatives for Vit. C. He is breastfeeding, so I don’t really do citrus either right now, and am just wondering about how to introduce foods in such a way that he gets all the nutrient categories you are listing. While I do eat strawberries, I figure I shouldn’t eat them every day. :) And we don’t do grains, so I’ve been told I will automatically be deficient in B vitamins because of that; but it seems to me that surely there are other ways to ensure proper levels of B vitamins. And I don’t plan to introduce grains to my baby either, so I want to make sure he is getting the magnesium and B vitamins from something else. I guess for now *I* am the something else, via breastmilk. But then I have to get enough of those things myself. My understanding is that babies shouldn’t have leafy greens right away as they are harder to digest. Of course, maybe for now he isn’t supposed to get all of those food categories every day, because he is still nursing. But again, that means I have to get proper nourishment in order to meet my needs AND his. Any insights from your own baby-feeding experiences?

    • KimiHarris says

      Liver will give you a host of vitamin B’s, as will nutritional yeast. There are a lot of options out there. :-) As far as the vitamin C for your little one, that’s a good question. I need to look it up. How old is he? I would assume that if you eat vitamin c rich foods, and he is breastfeeding, he should get quite a bit of it right there. :-)

      • Tara says

        Ah yes, liver. That’s one of those “I know I’m supposed to but still haven’t managed to” items. I actually just ordered the desiccated liver from Radiant Life and am waiting for it to arrive; I figured it’s better to do it that way rather than no liver at all. But I don’t know if the desiccated liver is recommended/safe for babies. I’ll need to look into that. I’ve been looking for a source of chicken livers for him, but can’t seem to get good ones locally (from pasture-raised chickens), so I’m investigating getting them online. The ones at US Wellness Meats seem a bit high-priced, and they were out of stock. Will continue to investigate and maybe find a local option, ideally. Nutritional yeast is a good idea also. Thanks, I knew there had to be some way to not get deficient in B vitamins even without grains. My baby is 9 months – almost 10, the time flies! :)

      • Jen says

        There is acerola powder in the WAPF raw milk formula recipe, so it is perfectly safe for babies. You could mix some in with other foods you’re feeding to a baby.

  9. Lynda says

    I’m with the others on the readability. When you get the kinks worked out, I will definitely be printing one out and passing it on. Thank you for your tireless efforts! This makes the whole diet seem within range. I’m not as far off as I keep imagining!

    • KimiHarris says

      Hey Lynda,

      Unfortunately for this infogram, I can’t do much else with it. :-( The program didn’t allow me to customize sizes, so it is really hard to get everything exactly right on it. HOWEVER, I will try to put together some more simple, readable ones in the future! The feedback and seeing how it looks on Facebook and Pinterest, etc, has helped me see how to improve it. :-)

      • Erin says

        You might just try a font that isn’t so bold. A thinner font at the same size could be easier to read for the smaller words. I had no trouble with the larger words.

  10. Debbie says

    Kimi,

    I love the visual! I”ve read the posts you’ve written up on nutrient dense foods but felt a little overwhelmed by it all and really wasn’t sure if I was getting enough in my meals or not as I’m still pretty limited (no dairy, no grains), but this graph spells it out for me. I eat broth and/or broth based soups every day, so there’s a nutrient dense meal, I put pasture butter on my grain free muffins I have each morning… and butter on many of my vegies. this visual helped me see that I’m doing pretty good and also clearly spelled out what I can improve on, even within my limits. Thank you!
    Also, while this relates to another post, I’ve been making bone broths after I cook my meat since last fall. I read how you put a couple of raw chicken drumsticks in your pot (I use my cp) and onions, etc. and it made the BEST broth and it was already all clean, didn’t have to strain it. Love it and will definitely make more chicken broth that way. I buy the six pack of two organic chicken breasts with 4 drumsticks from Trader Joe’s, (thanks to your recommendation of TJ’s having great prices on the organic chicken) bake the breasts up and get some broth going with the other. Thank you!! :)

    • Kimi Harris says

      Oh, we don’t believe in vegetables. Just kidding! When making a soup as a main dish they are often very produce based. I know that some “Nourishing Traditons” people don’t concentrate on lots of produce but you will in my upcoming ebook and in my published works that I use lots of vegetables in my cooking. :-) For dental healing they may not be as important as stock, milk, liver, and cod liver oil and young children often don’t digest all vegetables well, however I’ve found that young kids often love creamed vegetable soups. :-)

  11. natali says

    Nice visual! I agree that the green arrow makes it seem at first glance that fresh ground grains are most important.

    Wondering about the ratio of omega 6-3. It seems like a lot of 6. Are there any articles or thoughts on that? What ratio do traditional foods people advise?

  12. Tonya says

    My question is regarding a vegan diet. My family eat completely vegan, is there a way to follow this for vegan children? We don’t do “junk” food unless they get it at school. I make all meals at home from scratch. No processed foods. Thank you for any guidance.

    • KimiHarris says

      Hi Tonya,

      That’s a good question. Dr. Price never found a people group that maintained good health on a vegan diet after a few generations (I am not saying that he is the end-all of information, that’s just what he found in his research), he also found that the healthiest people groups he found had diets high in certain minerals and vitamins that are much easier to get using animals products. So, Dr. Price’s research and diet centers on high nutrient foods such as dairy, pastured butter, cod liver oil, homemade stocks, plus whole grains, vegetables and produce. I haven’t heard many (any) stories of those trying to rebuild dental health on a vegan diet, personally, so I can’t be much help there, unfortunately. One thing to consider is that while come people can thrive better on a vegan diet because they can convert vitamin A from betacarotene well, and omega 3′s from flax seed better then most, many children don’t make those conversions as easily. Just a thought! :-)

  13. Kathryn Ziebell says

    I just realized that kerrygold butter and all cheese is from ultra pasteurized milk. It is heated to 176 for 15 seconds. Also organic valley cultured butter is pasteurized. Ugh! What can we do to possibly replicate the diets of the cultures before us? I don’t thi k it would be cost effective to make my own butter when the raw milk is 10.00 per gallon.
    I am so dissapointed. I have been gaining a stockpile of a hundred dollars of butter in my freezer . Now I just feel like returning it. Any advice would be helpful.

    • Jen says

      Kathryn, Kerrygold butter is pasteurized, but to be ultra pasteurized the process would be to heat to 275 to 280 for 1 – 2 seconds. Regular pasteurization is 161 for 15 seconds. This is according to Wikipedia, which I know some people question as a source, but I looked around and many other websites agree. I really don’t think Kerrygold is ultra pasteurized.

      Have you checked where you buy raw milk to see if they sell raw butter? My farmer sells it, and I usually stock up as much as I can in the spring, but it is expensive, at $12.99 a pound! Otherwise, we use Kerrygold.

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