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Are your foods Nutrient Rich?

Do I diet?  I can answer yes and no to that question.  My “diet” is a lifestyle.  It’s more about health.  Eating foods that are nutrient rich powerhouses.  Foods that contribute to my health, fitness and wellbeing.

Do I count calories?  No. I do not. When you are eating foods that are nutrient rich, they tend to not be calorically rich and therefore, helps maintain my weight, contributes to my health and wellbeing.

How do you know if the foods you’re eating are nutrient rich?  If you happen to have a Whole Foods in your area, they make it easy being that they adopted the ANDI Nutrient Rating System.

What is the ANDI Nutrient Rating System?  ANDI stands for Aggregate Nutrient Density Index.  An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.  The ANDI System was developed by Dr. Joel Fuhram who specializes in Nutritional Medicine.

This system is based on the philosophy, “you are what you eat”.  However, I take that one step further by saying, “it’s what your body does with the foods you eat”.  Most common health issues come from your diet.  Health issues such as headaches, low energy, allergies, skin problems, high blood pressure, diabetes and so much more.

Most people are consuming too many calories, are overweight and are malnourished.  Simply put most calorie dense foods lack the vitamins, minerals and essential nutrients your body needs to function properly.

The simplest piece of advice I give my clients is to ask themselves, “Does this food contribute to my health and weight loss goals, or does it take away from it?”  If the answer is no, chances are the food in question is not nutrient rich.

When you feed your body the nutrients it needs, you will lose weight, you will body digest and process the foods you eat more efficiently, you will have more energy, look better and feel better and you won’t feel deprived.

The foods I eat not only are nutrient dense, but are also organic and trust me, eating organically is  not as expensive as you think it is if your know where to shop.  Yes, I shop in Whole Foods, but I shop their brand.  Believe it or not, the Whole Foods brand is much less expensive than the Kroger or Publix line of organics.  Whole Foods also gets their supplies from local farmers which also lowers the cost and helps support sustainable local farming.

If you don’t have a Whole Foods in your area, look into Trader Joe’s, Wegmann’s or your local Farmers Market.

When you focus on buying foods that are nutrient powerhouses, not only are they great on their own, but when combined with other ANDI foods, you are eating meals that pack a powerful nutrient punch.

Here is a listing of some of the foods I buy every week (yes, this is my typical weekly grocery list) and their ANDI score.  Keep in mind, some of the food products I buy may have an ANDI score that is less than 100, but they are vital for a healthy, balanced diet and are the healthiest choices in their category.

 

ANDI Score

Vegetables

Kale

1000

Spinach

739

Asparagus

234

Broccoli

376

Red Pepper

366

Tomato

190

Sweet Potato

83

 

 

Fruits

 

Apples

72

Strawberries

212

Blueberries

130

Avocado

37

 

 

Nuts/Seeds

 

Almonds

38

Walnuts

34

Flax Seed

65

Sesame Seed

65

 

 

Meat

 

Bison/Sirloin

39

Chicken Breast

37

Turkey Breast

25

Pork Tenderloin

34

 

 

Fish

 

Salmon

39

Shrimp

38

 

 

Dairy

 

Eggs

27

Skim Milk

36

Plain Low Fat Yogurt

30

Cottage Cheese

18

Feta Cheese

21

As you can see, the foods I buy are real, whole, foods.  They don’t come in a wrapper, a box, or a can.

At the end of the day, it’s pretty simple.  No need to make things complicated.  Take care of your body and nourish it with natural foods and not only will you feel better on the inside, you will look better on the outside.

To learn more, please visit:

Whole Foods Health Starts Here
Eat Right America
Dr. Joel Furhman

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