The Nutritarian

Healthy Eating Insight

ANDI Score Super Foods

Written By: The Nutritarian

Do you want to live like a super human?

Then you should probably eat more Super Food:

The Aggregate Nutrient Density Index (ANDI score) is a way to classify food that has more nutrients and antioxidants than most standard food.  These super foods taste great and make us feel superior.  Experiment with super foods in your diet.  Find out how much better you feel.  Check out Dr. Joel Furman’s book Super Immunity to further understand the impact.  Below are food group classifications best supported by the Eat Right America research.

These ANDI scores are based on a scale from 1-1000 and are figured by evaluating micronutrients such as: vitamins, minerals, phytochemicals, antioxident capacities, and more.   The food and scores are listed below by grocery store department can be found at Whole Foods Market.

Green Vegetables

  1. Mustard/ Turnip/Collard Green…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. Brussel Sprouts…672
  9. Swiss Chard…670
  10. Arugula…559

NonGreen Vegetables

  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

  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

  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. Edamames…58
  9. Split Peas…58
  10. Chickpeas (Garbanzo)…57

Nuts and Seeds

  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. Hazlenuts…32
  10. Cashews…27

Whole Grains

  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

  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

Fish

  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

Cheese

  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

  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

Sweet Treats for Healthier Desserts

  • Fage Greek Yogurt with cinnamon and fruit
  • Banana or steamed plantain covered in melted dark chocolate, dipped in peanut pretzel crunch.

Healthy Shakes

Super Juice (makes 2- 16 oz. servings)

  • 1 1/2 c. SoBe Pure Golden Pinnapple Electrolite flavored water
  • 1/2 pealed orange
  • 2 springs fresh flat-leaf parsley (optional)
  • 1/2 c. spinach, fresh washed
  • 1/2 cucumber with skin
  • 1/2 banana peeled
  • 1/2 medium apple
  • 1/2 medium carrot
  1. Wash and you may want to cut fruit into smaller sections.
  2. You may add 0% Fage greek yogurt for added protein.
  3. Place all ingredients into blender, secure lid, and blend on high until smooth.

Per serving: 200 calories, 40 g. carbohydrates, .5 g fat,, 0 g cholesterol, 5 g fiber, 25 mg sodium, 760 mg potassium, only natural sugar, 3 g. protein.  If you added yogurt, the nutrition information will change based on which variation you chose.

Green Goddess

  • 1/2 c. soy or almond milk
  • 1/2 c. any fruit you like
  • 1 c. broccoli crowns or frozen
  • 1 small leaf of kale, if you like it
  • 1 c. fresh spinach, packed
  • 1 t. cinnamon
  • 1 -2 T. protein powder of your choice or liking. I used All Natural Biochem sports vanilla egg protein (gluten free). Whey is also a good source of protein.
  • 1 small banana (optional)
  • sprinkle of flax or chia seeds
  • 1 c. ice

Combine in a blender, puree, enjoy and reap the health benefits.

Filled with calcium, protein, fiber and potassium! Low fat and no sugar except what is naturally in the added fruit.

Super Chill

  • 1 c. steamed zuccini & squash mix
  • 1 c. or  6 ice cubes
  • 1 c. rice milk (or any milk alternative; soy, almond, hemp, coconut, etc.)
  • several slices of avocado, up to 1/2 depending on what you need/like
  • 1 tsp. cinnamon
  • 1 orange or any fruit you have on hand
  • several mint leaves
  • 2-4 Tbls. (or more based on needs/desire) Pure Sport banana berry recovery protein powder
  • Optional 1-2 leaves of bak choy or any leafy greens available for added nutrients

*According to an article in Fitness Rx, by drinking iced drinks one burns more fat and keeps body temperature lower which allows for optimal rest and recovery.

Popeye’s Ice Cream (makes 3 3/4 cups):

  • 3/4 c. half and half, coconut milk, or unsweetened soy milk (can use low fat or fat free)
  • 1/8 c. agave nectar or 1/4 c. fresh fruit and several T. coconut oil
  • 2/3 c. nonfat powdered milk or powdered coconut milk
  • 2 cups spinach (fresh)
  • 1 1/2 T. vanilla extract
  • 2 1/2 c. ice cubes
  1. Add ingredients to a blender pitcher and secure lid.
  2. Press “ice cream” or medium blend for 20 seconds, then high for 25 seconds, or until smooth.
  3. Add mint, or other fresh herbs to taste and experiment.
  4. Add 0% Fage Greek yogurt to add 14 g of protein.

Per 1/2 c. serving: 80 calories, 11g carbohydrates, 3 g fat, 1.5 g saturated fat, 10 mg cholesterol, 0 g fiber, 25 mg sodium, 9 g, sugar, 1 g protein.

Skinny Chocolate Milk

  • 1/4 c. carob powder, sugar-free chocolate syrup, or one packet of fat free hot chocolate (I like SwissMiss the best)
  • 3/4 c. cold soy, hemp, rice, coconut, almond, or cow milk
  • 1 c. chilled diet soda
  • 1/4 c. Fage 0% Greek yogurt or low fat ice cream
  • 2 Tbsp sugar-free whipped cream

Combine milk and chocolate until mixed. Slowly pour soda down the side or a tall glass trying to avoid foam.  Slowly stir.  Add ice cream or yogurt and place in the freezer for 2-3 minutes. If using yogurt, add several 1/4 c. ice cubes and blending is an option. Add a straw and whipped cream. Sprinkle with cinnamon if you’d like.

Shakeology-

These shake mix is all natural and tastes better than any of the whey protein mixes that I have tried yet! YUM. Recipes and purchases can be made by clicking the banner.

The Master Cleanse Lemonade –

Mix each of the following lemonade diet ingredients into a large glass:

  • 2 Tablespoons Fresh Lemon Juice
  • 2 Tablespoons Rich Maple Syrup
  • 1/10 Teaspoon Cayenne Pepper Powder – or to taste (as much as you can stand)
  • 8 ounces (250 milliliters of Pure Water)

This shake keeps you full and gives your body the energy you need if you’re trying to lose weight.  The cleansing theory behind it is also really amazing.  I would recommend looking into it and taking the challenge. It is not easy.

Pick-a-Thon Self Spun! (Blended without electricity, on a stationary bike! Regular blender=less fun, more electricity, still works.)

  • handful of kale
  • frozen fresh organic berries
  • Townshend’s organic brewed Kombucha blend
  • handful fresh organic spinach
  • handful of ice

*a handful = about 1 cup

Super Juice (makes 2- 16 oz. servings)

  • 1 1/2 c. SoBe Pure Golden Pinnapple Electrolite flavored water
  • 1/2 pealed orange
  • 2 springs fresh flat-leaf parsley (optional)
  • 1/2 c. spinach, fresh washed
  • 1/2 cucumber with skin
  • 1/2 banana peeled
  • 1/2 medium apple
  • 1/2 medium carrot
  1. Wash and you may want to cut fruit into smaller sections.
  2. You may add 0% Fage greek yogurt for added protein.
  3. Place all ingredients into blender, secure lid, and blend on high until smooth.

Per serving: 200 calories, 40 g. carbohydrates, .5 g fat,, 0 g cholesterol, 5 g fiber, 25 mg sodium, 760 mg potassium, only natural sugar, 3 g. protein.  If you added yogurt, the nutrition information will change based on which variation you chose.

Green Goddess

  • 1/2 c. soy or almond milk
  • 1/2 c. any fruit you like
  • 1 c. broccoli crowns or frozen
  • 1 small leaf of kale, if you like it
  • 1 c. fresh spinach, packed
  • 1 t. cinnamon
  • 1 -2 T. protein powder of your choice or liking. I used All Natural Biochem sports vanilla egg protein (gluten free). Whey is also a good source of protein.
  • 1 small banana (optional)
  • sprinkle of flax or chia seeds
  • 1 c. ice

Combine in a blender, puree, enjoy and reap the health benefits.

Filled with calcium, protein, fiber and potassium! Low fat with no sugar except what occurs naturally from the fruit.

Copyright 2012

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