The Nutritarian

Healthy Eating Insight

Live Well

Written By: The Nutritarian

Eat More Super Food:

A way to classify food that has more nutrients and antioxidants than most standard food.  Super foods also taste great!   Try adding super foods to you diet.  Find out how much better you feel.  Listed here are some super foods with the nutritional justification.  Super food classifications are best supported by the research done to provide ANDI scores.

ANDI score on a scale from 1-1000 and are figured based on evaluating micronutrients such as: vitamins, minerals, phytochemicals, antioxident capacities, and more.   The food and scores are listed below by grocery store department as developed by Whole Foods and Eat Right America.

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

Websites for  accountability in tracking  health, nutrition, and weight-loss goals:

Livestrong.com

Shakeology.com/fastlane2health Healthy low fat, 15 gram protein shake that is filled with superfoods and is super tasty too! Especially the chocolate with coconut almond milk.  It’s better than a milkshake.  For real.

Beachbody.com/fastlane2health Click on Shop and then Fitness Programs to choose a workout.

CenteredChef.com Professional healthy cooking classes and detoxes at an awesome venue.  Great staff and environment.  The recipes are amazing too!

Other Health Resources:

Dietary Guidelines for Americans

Choosemyplate.gov

Physical Activity Guidelines for Americans

http://www.health.gov/paguidelines

Nutrition.gov

http://www.nutrition.gov

healthfinder.gov

http://www.healthfinder.gov

Health.gov

http://health.gov

U.S. Department of Agriculture (USDA)

Center for Nutrition Policy and Promotion

http://www.cnpp.usda.gov

Food and Nutrition Service

http://www.fns.usda.gov

Food and Nutrition Information Center

http://fnic.nal.usda.gov

National Institute of Food and Agriculture

http://www.nifa.usda.gov

U.S. Department of Health and Human Services (HHS)

Office of Disease Prevention and Health Promotion

http://odphp.osophs.dhhs.gov

Food and Drug Administration

http://www.fda.gov

Centers for Disease Control and Prevention

http://www.cdc.gov

National Institutes of Health

http://www.nih.gov

Let’s Move!

Healthy People

http://www.healthypeople.gov

U.S. National Physical Activity Plana

http://www.physicalactivityplan.org

a. Note: The U.S. National Physical Activity Plan is not a product of the Federal Government. However, a number of Federal offices were involved in the development of the Plan.

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