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).
During high school & college, every Fat Tuesday, my sister, friends and I would celebrate Fat Tuesday by baking, cooking & shopping for our favorite BINGE foods. Committing one of the seven deadly sins: Pure Gluttony before Ash Wednesday, the first day of Lent, was this Catholic School Girls favorite ritual. Ahh..the joys of pigging out. We had Pig Out Parties and I’ll admit, I was the leader & host of almost all of them. We brought favorite binge food & set on a platter, sometimes documenting by taking photos of our bountiful feast & gorge til, to quote Monty Python, “F. off. Can’t eat another bite.” We shared our Lenten Vows- giving up sweets, 40 days & 40 nights of NO sweets. Some of us less “hard core” chose the NO chocolate route. PURE TORTURE! The next morning, Ash Wednesday, a day of Fasting, we all awoke with Food Hang-overs. Sick from the sugar rush & carb overload. None of us wanted to eat, so fasting was not difficult. The remaining 40 days & 4o nights bonded us in pure commiseration. We would create concoctions to get around the “No sweet” vow. Peanut Butter & Rice Cakes. Yoplait yogurt with raisins. Apples & Peanut Butter. Most are too disgusting and embarrassing to write, but I’ll share one:Saltine Crackers mushed with milk, peanut butter & raisins. GROSS! To add salt to our wounds, our school had its Annual World’s Finest Chocolate Candy Bar Sale during Lent. Talk about Temptation! St. Patrick’s Day was usually exempt from our 40 day punishment, since it would be sinful not to celebrate an Irish Catholic Saint. Wink. Wink. Every midnight before Easter Sunday, we would call each other and ask, “are you going into the freezer to get your Chocolate Easter Bunnies?” Most of us did…at MIDNIGHT! How nuts is that? We would still have the sugar hang over/chocolate mustache at Easter Sunday Mass the next morning. Why am I writing this? To prove an ex-sugar-pigger outer addict can be saved. Tomorrow is Fat Tuesday and this year, I plan to do more volunteer work & give more to charity for Lent. No more of this crazy suffering & self sabotage. I mean, who was it benefitting? Besides it’s the little things in life that make me happy and having a little chocolate or a few morsels every night makes me a happier and better person, thus able, to spread more good in the world. P.S. I forgot to mention my classmates named me “most likely to be late for my opening night because I just had to eat the box of oreos, the jar of peanut butter & the bag of m&m’s…”
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.