We’ve all seen the ads for Price Comparison Shopping on clothing.
The ANDI Top 10 Foods list is available at your local Whole Foods and can be kept in your wallet as a great grocery shopping guide. This Morselist found the information invaluable and wanted to share with Mac-n-Mo’s Fans.
ANDI stands for “Aggregate Nutrient Density Index” An Andi score shows the nutrient density of a food on a scale from 1 -1 000 based on nutrient content.
Dr. Fuhrman believes that we can prevent or reverse diseases if we strive to get the most nutrients from the fewest possible calories. Naturally, plant foods have the highest ANDI scores and nutritional rating. They are the best source of all nutrients, while providing comparatively few calories.
Dr. Fuhrman’s Nutrient Dense Top 30 ANDI Food Rating
1.Collard greens, mustard greens, & 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
The wallet size list organizes each food by department, making your shopping experience easy and efficient. I hope you find this information as useful as I have. Enjoy!
Please note that 9 of the top 10 foods above in this ANDI score list are greens (#1 counts as three items).
What if you made a pact with yourself to make an attempt..just an attempt to try something new every week? Making a fun game out of it is how I proceed: ie. Each month, I pick a letter from the alphabet, for example, it’s March (National Nutrition Month) and I chose the letter N. Each week, I pick a new challenge I want to accomplish or at least attempt: this week was NURTURE. Nurturing my body, mind & soul. Sound a bit pansy wansy? Sorry. I needed to work on this area. Nurturing my body from a food perspective is easier for me than my mind & soul. My comfort zone is over scheduling myself until pure exhaustion leaves me like an overcooked wilted noodle. Thus I have made a pact to nurture myself. This week, at least, hoping it will stick. Change is always a challenge. It is also exciting and rewarding. So far, I have taken a walk around a lovely park embracing the Cherry Blossoms in bloom, attempted meditation and made an appointment for a massage. All nurturing activities. Next week, I will choose another N word. Any suggestions? Once a week, pick something to focus on changing. If that seems daunting, how about once a month?
52 changes a year or 12 changes a year? Either one is rewarding & note worthy. Excavate what changes you’d like to make. Embrace and express by doing. Please share your experiences.
P.S. I just challenged myself this morning. We received a bag of oranges from a friends tree and while I usually mix Organic berries or apples into my Greek Yogurt for breakfast, I decided to”walk my talk” and try mixing an orange into my yogurt. I must admit, it did NOT sound appetizing, but I was pleasantly surprised..quite tasty!
Do you satisfy your cravings in a creative or innovative manner? Or do you settle for the same ol’ humdrum (yes, I said “humdrum”) or “not so good for you” habits, snacks and routines? Believe me, I understand the comfort zone; however, I thrive on exploring & creating. Do you crave adventure or routine? Are you even aware of what you crave? It is possible to experience both adventure and routine. It’s a matter of how we pursue them. There are 2 types of people: Pilots and passengers. Which one are you? I believe we can be a pilot on one excursion and a passenger on the next. I am a pilot in creating healthy alternative recipes, work out routines & thought process. I am a passenger in learning the business of food, nutrition & social media. I satisfy my cravings through creativity and get a jolt when I alter a comfort snack into a healthy tasty one. Which areas have you succeeded in innovation? Have you ever thought about this concept? Please share with fellow readers.
Nelson Mandela quoted so eloquently…that spoke volumes to me today when I read it. “It always seems impossible until it’s done.” So true. Today Mac-n-Mo’s moved into the Freezer Aisle #6 at Vicente Foods and we practically SOLD OUT! Who’d have dreamt? There are dreamers and there are doers. I prefer dreamers who do. Nelson Mandela’s quote wraps it all up for me. Trail blazing is filled with challenges, but if we don’t blaze the trails, what are our choices? Same ole…same ole? BORING! Please share what trails you have blazed and what trails you would like to see others blaze? Believe me, I understand it doesn’t always seem possible to carve a path. But remember, everyone started somewhere and every invention was created by someone who refused to give up. The dreamers who do have proved the impossible can be done!