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ANDI Food Scores

The Standard American Diet (SAD) is made up mostly of disease-causing foods, with 25% of calories from animal products and over 60% from processed foods; lifestyle-related diseases are the most common causes of death, but according to a 2011 poll by Consumer Reports Health, 90% Americans believe that they eat a healthy diet. In addition, 43% of Americans polled reported that they drank at least one sugar-sweetened drink each day, 40% said that they eat ‘pretty much everything’ that they want, and 33% of overweight and obese individuals reported that they were at a healthy weight.1

This highlights the nutritional misinformation that abounds in our society. Most Americans do not understand that whole plant foods are the best for our health – they are led to believe that processed foods labeled “low-fat” or “low-carb,” artificially sweetened beverages, pasta, grilled chicken, and olive oil make up a healthful diet. Americans have not yet grasped the concept of nutrient density.

H = N/C (Health = Nutrients / Calories)
Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety.

Dr. Fuhrman has completely revised his ANDI (Aggregate Nutrient Density Index) scoring system to provide a more accurate picture of each food’s nutritional quality. Dr. Fuhrman originally developed the ANDI scoring system to rank foods according to micronutrients per calorie, including vitamins, minerals, and as many known beneficial phytochemicals as possible. Since the original calculation of the ANDI scores new information has come to light regarding certain beneficial phytochemicals, such as angiogenesis inhibitorsorganosulfidesisothiocyanates, and aromatase inhibitors. Dr. Fuhrman has incorporated this information into a revised algorithm that more accurately reflects the nutritional value of each food.

To effectively and concisely illustrate the concept of nutrient density and rank common foods by nutrient density, Dr. Fuhrman has developed a new reference book for the nutritarian lifestyle, which includes the new and improved ANDI food scoring system.

Sample Nutrient/Calorie Density Scores

Kale

1000

 

Sunflower Seeds

64

Collard Greens

1000

 

Kidney Beans

64

Mustard Greens

1000

 

Green Peas

63

Watercress

1000

 

Cherries

55

Swiss Chard

895

 

Pineapple

54

Bok Choy

865

 

Apple

53

Spinach

707

 

Mango

53

Arugula

604

 

Peanut Butter

51

Romaine

510

 

Corn

45

Brussels Sprouts

490

  Pistachio Nuts 37

Carrots

458

 

Oatmeal

36

Broccoli Rabe

455

 

Shrimp

36

Cabbage

434

 

Salmon

34

Broccoli

340

 

Eggs

31

Cauliflower

315

 

Milk, 1%

31

Bell Peppers

265

 

Walnuts

30

Asparagus

205

 

Bananas

30

Mushrooms

238

 

Whole Wheat Bread

30

Tomato

186

 

Almonds

28

Strawberries

182

 

Avocado

28

Sweet Potato

181

 

Brown Rice

28

Zucchini

164

 

White Potato

28

Artichoke

145

 

Low Fat Plain Yogurt

28

Blueberries

132

  Cashews 27

Iceburg Lettuce

127

 

Chicken Breast

24

Grapes

119

 

Ground Beef, 85% lean

21

Pomegranates

119

 

Feta Cheese

20

Cantaloupe

118

 

White Bread

17

Onions

109

 

White Pasta

16

Flax Seeds

103

 

French Fries

12

Orange

98

 

Cheddar Cheese

11

Edamame

98

 

Apple Juice

11

Cucumber

87

 

Olive Oil

10

Tofu

82

 

Vanilla Ice Cream

9

Sesame Seeds

74

 

Corn Chips

7

Lentils

72

 

Cola

1

Peaches

65

     

 

 

Nutritarian Handbook &ANDI  Food Scoring Guide Photo
Dr. Fuhrman’s Nutritarian Handbook & ANDI Food Scoring Guide:

  • A concise instructional guide to the Nutritarian diet
  • A comprehensive list of ANDI scores ranks foods according to
    micronutrients per calorie, guiding you toward the best food choices
  • Side-by-side nutritional analysis of SAD and Nutritarian meals
  • New recipes and menu plans

 


References:
1. Americans Falsely Believe Their Diet is Healthy. 2011. Discovery News. http://news.discovery.com/human/americans-diet-weight-110104.html - mkcpgn. Accessed

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