The ANDI score and Superfoods

There are many food rating systems out there. And many of them agree on what is healthy and what is not.  Whole Foods Market stores implemented a new rating system on foods called the ANDI score.  ANDI stands for  Aggregate Nutrient Density Index and it was created by Dr. Joel Fuhrman.  Dr. Joel Fuhrman is one of many doctors who agree that a diet that consists mostly of fruits, vegetables and legumes is the way to live a long, healthy life as well as being a huge help in weight loss and reversing disease.

The healthy eating guidelines are:

  1. Eating a plant based diet
  2. Eating a whole food diet
  3. Low fat foods-unsaturated  (from plants, much less from animal)
  4. Nutrient dense (this is the ANDI score)

Dr. Fuhrman created the ANDI score and based it on the nutrient density in a food product.  Each vitamin, mineral, antioxidant, and phytochemical within the food is figured into a number…a number called the ANDI score.  The higher the number, the better the food.  For example, Kale (one of my personal favorites) would be considered a perfect food, with a score of 1000.  The lowest score would be closer to 0.  Keep in mind, you want to eat many more of the foods with the higher score, but you should also eat foods that have lower scores that are healthy.  Dr. Fuhrman said, “If a person consumes only those that have a high score, they will be consuming too little fat (which our bodies NEED).”

Choosing the right foods with the low score and pair them up with foods with higher scores, is optimal.  For instance Kale is a perfect 1000, add olive oil which is lower, at 9 and add some seasonings…super healthy.  Whole wheat bread is 25 but is still much better than some other breads (ex. white).   Below is an example of the ANDI score table.

Enjoy your super-foods to be a stronger, healthier, happier person!!


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