Most people know what foods are bad for them. It is not rocket science that in a healthy diet, avoiding foods that are loaded with sugar, fat, or calories is imperative. Staying away from empty calories is important to good health and losing weight. So what should you eat? The goal is to eat foods that are filled with nutrients such as vitamins, minerals, phytonutrients and fiber. In essence, you should be eating foods that are nutrient dense. The goal is to eat more foods with a high nutrient content and low calories. A large portion of your daily diet should be made up of nutrient rich plant foods, whose calories are accompanied by health-promoting phytochemicals: green and other non-starchy vegetables; fresh fruits; beans and legumes; raw nuts, seeds, and avocados; starchy vegetables; and whole grains. It is important to understand that food has powerful disease-protecting and therapeutic effects. It is not sufficient to merely avoid fats, consume foods with a low glycemic index, lower the intake of animal products, or eat a diet of mostly raw foods. A truly healthy diet must be micro-nutrient rich. Certain foods are high in nutrient density. Those foods you should be consuming more of include: kale, spinach, bok choy, broccoli, brussels sprouts, swiss chard, arugula, red/green peppers, carrots, cauliflower, strawberries, tomatoes, blueberries, blackberries, raspberries, plums, oranges, lentils, cantaloupe, beans, peaches, seeds, tofu, pistachios, walnuts. The foods with the highest micronutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits. For optimal health and to combat disease, it is necessary to consume more of these foods that deliver the highest concentration of nutrients.