Smart Food


As we head into Thanksgiving, there will definitely be a few family gatherings centered around some amazing foods this weekend. Although I am a strong supporter of eating smaller meals more frequently, this weekend may prove to be a little tricky. Instead, let’s take this holiday as the opportunity to dive into nutritionally dense food choices. In the most basic terms, the healthiest way to meet our nutritional needs is to simply eat a diet rich in whole foods. This type of diet will increase energy, reduce body fat, improve mental clarity and reduce sugary cravings.


To help us make these disease-preventing decisions, we can utilize the “Aggregate Nutrient Density Index (ANDI)". An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content per calorie. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. The Aggregate Nutrient Density Index was developed and patented by Eat Right America. In addition, this method has been adopted by Whole Foods Market grocery stores and you will see this index on some of their products.



GREEN VEGETABLES
Vegetable ANDI Score
1. Mustard/Turnip/Collard Greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok Choy/Baby Bok Choy 824
5. Spinach 739
6. Broccoli Rabe 715
7. Chinese/Napa Cabbage 704
8. Brussels Sprouts 672
9. Swiss Chard 670
10. Arugula 559
NON-GREEN VEGETABLES
Vegetable ANDI Score
1. Radish 554
2. Bean Sprouts 444
3. Red Pepper 366
4. Radicchio 359
5. Turnip 337
6. Carrot 336
7. Cauliflower 295
8. Artichoke 244
9. Tomato 190
10. Butternut Squash 156



FRUIT
Fruit ANDI Score
1. Strawberries 212
2. Blackberries 178
3. Plum 157
4. Raspberries 145
5. Blueberries 130
6. Papaya 118
7. Orange 109
8. Cantaloupe 100
9. Kiwi 97
10. Watermelon 91





BEANS
VegetableANDI Score
1. Lentils104
2. Red Kidney Beans100
3. Great Northern Beans94
4. Adzuki Beans84
5. Black Beans83
6. Black-Eyed Peas82
7. Pinto Beans61
8. Edamame58
9. Split Peas58
10. Chickpeas (Garbanzos)             57
NUTS & SEEDS
Nuts & SeedsANDI Score
1. Sunflower Seeds78
2. Sesame Seeds65
3. Flax Seeds65
4. Pumpkin Seeds52
5. Pistachios48
6. Pecans41
7. Almonds38
8. Walnuts34
9. Hazelnuts32
10. Cashews27
WHOLE GRAINS
Whole GrainsANDI Score
1. Oats, old-fashioned53
2. Barley, whole grain43
3. Wild Brown Rice43
4. Brown Rice41
5. Barley, pearled32
6. Wheat berries25
7. Cornmeal, whole grain22
8. Quinoa21
9. Millet19
10. Bulgar17
MEAT
MeatANDI Score
1. Bison, top sirloin39
2. Bison, chuck roast36
3. Pork Tenderloin34
4. Flank Steak27
5. Chicken Breast27
6. Turkey, light meat25
7. Turkey, dark meat24
8. Pork Chops24
9. Ground Beef, 85% - 90% lean20-23
10. Beef, top round22
FISH
Fish
ANDI Score
1. Tuna*46
2. Flounder41
3. Sole41
4. Salmon39
5. Mahi Mahi39
6. Shrimp38
7. Swordfish*38
8. Trout36
9. Snapper35
10. Haddock35
*May contain high levels of mercury.  
CHEESE
CheeseANDI Score
1. Feta21
2. Cottage Cheese, low fat18
3. Mozzarella, part skim16
4. Ricotta, part skim16
5. Swiss15
6. Parmesan15
7. Mozzarella, whole milk14
8. Gouda13
9. Provolone13
10. Gruyere13
Milk and Alternatives
Refrigerated Dairy CaseANDI Score
1. Tofu37
2. Nonfat Skim Milk36
3. Soy Milk33
4. Plain Nonfat Yogurt30
5. Egg Substitute30
6. Egg White29
7. Low-fat 1% Milk28
8. Egg27
9. Hemp Milk27
10. Tempeh26




Enjoy and have a great Thanksgiving!


**Please consult your health care provider before following any advice on this blog.


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