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Eating the ‘ANDI’ Way

In early 2010, grocery retailer Whole Foods began posting Aggregate Nutrient Density Index scores around its stores to help shoppers identify the healthiest offerings. The scores are based on Dr. Joel Fuhrman’s Nutrient Density Scoring System.

Furman, author of “Eat To Live: The Revolutionary Plan for Fast and Sustained Weight Loss” (Little, Brown & Co., 2003) analyzes several nutrients and assigns a score to every food based on the nutrients-per-calorie it delivers. The higher the score, the more nutrients the food carries. Furman contends that consuming the most nutrients with the least amount of calories is key to health and weight control.

The top 30 foods on the ANDI scale

(0-1000, with 1000 the top score) are:

1. Collard, mustard & turnip greens 1000

2. Kale 1000

3. Watercress 1000

4. Bok choy 824

5. Spinach 739

6. Brussels sprouts 672

7. Swiss chard 670

8. Arugula 559

9. Radish 554

10. Cabbage 481

11. Bean sprouts 444

12. Red peppers 420

13. Romaine lettuce 389

14. Broccoli 376

15. Carrot juice 344

16. Tomatoes & tomato products 190-300

17. Cauliflower 295

18. Strawberries 212

19. Pomegranate juice 193

20. Blackberries 178

21. Plums 157

22. Raspberries 145

23. Blueberries 130

24. Papaya 118

25. Brazil nuts 116

26. Oranges 109

27. Tofu 86

28. Beans (all varieties) 55-70

29. Seeds: flaxseed, sunflower, sesame 45

30. Walnuts 29

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