Saturday, January 29, 2011

Super Foods For Super Health

I hope you are having a marvelous Saturday afternoon.  I wanted to share this detailed top 10 list by food group.  It is really helping me to make healthier choices.  Although, I do eat food that is not listed in these groups!  And for those of you who are just tuning in to the super food ANDI scores, please check out Double Dog Dare


Top Ten ANDI Scores

"ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. 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 our Health Starts Here affiliate, Eat Right America."   Whole Foods Link

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


NONGREEN 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. Cantalope
100
9. Kiwi
97
10. Watermelon
91
11. Peach
73
12. Apple
72
13. Cherries
68
14. Pineapple
64
15. Apricot
60

BEANS

Vegetable
ANDI Score
1. Lentils
104
2. Red Kidney Beans
100
3. Great Northern Beans
94
4. Adzuki Beans
84
5. Black Beans
83
6. Black-Eyed Peas
82
7. Pinto Beans
61
8. Edamame
58
9. Split Peas
58
10. Chickpeas (Garbanzos)
57

NUTS & SEEDS

Nuts & Seeds
ANDI Score
1. Sunflower Seeds
78
2. Sesame Seeds
65
3. Flax Seeds
65
4. Pumpkin Seeds
52
5. Pistachios
48
6. Pecans
41
7. Almonds
38
8. Walnuts
34
9. Hazelnuts
32
10. Cashews
27

WHOLE GRAINS

Whole Grains
ANDI Score
1. Oats, old-fashioned
53
2. Barley, whole grain
43
3. Wild Brown Rice
43
4. Brown Rice
41
5. Barley, pearled
32
6. Wheat berries
25
7. Cornmeal, whole grain
22
8. Quinoa
21
9. Millet
19
10. Bulgar
17

MEAT

Meat
ANDI Score
1. Bison, top sirloin
39
2. Bison, chuck roast
36
3. Pork Tenderloin
34
4. Flank Steak
27
5. Chicken Breast
27
6. Turkey, light meat
25
7. Turkey, dark meat
24
8. Pork Chops
24
9. Ground Beef, 85% - 90% lean
20-23
10. Beef, top round
22

FISH

Fish
ANDI Score
1. Tuna*
46
2. Flounder
41
3. Sole
41
4. Salmon
39
5. Mahi Mahi
39
6. Shrimp
38
7. Swordfish*
38
8. Trout
36
9. Snapper
35
10. Haddock
35
*May contain high levels of mercury.

CHEESE

Cheese
ANDI Score
1. Feta
21
2. Cottage Cheese, low fat
18
3. Mozzarella, part skim
16
4. Ricotta, part skim
16
5. Swiss
15
6. Parmesan
15
7. Mozzarella, whole milk
14
8. Gouda
13
9. Provolone
13
10. Gruyere
13

REFRIGERATED DAIRY CASE

Refrigerated Dairy Case
ANDI Score
1. Tofu
37
2. Nonfat Skim Milk
36
3. Soy Milk
33
4. Plain Nonfat Yogurt
30
5. Egg Substitute
30
6. Egg White
29
7. Low-fat 1% Milk
28
8. Egg
27
9. Hemp Milk
27
10. Tempeh
26

1 comment:

  1. Some of these rankings really astonish me. Tempeh lower than tofu??? Quinoa and millet lower than oatmeal??? As someone who'se been vegetarian/vegan for years, I highly question the value of the ANDI score. Assigning an absolute value to something is not a really holistic way of connecting to foods and the process of nourishing. It seems highly reductionist, as if foods can be succinctly ranked into levels like this.

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