No matter whether you’re vegan, paleo, raw, macrobiotic, Dr Fuhrman’s system for rating the “nutrient density” of all foods is a can’t-miss reference for anyone looking to get the best quality foods into their bodies. ANDI stands for “Aggregate Nutrient Density Index.” This index, which you may have seen displayed at many Whole Foods locations – one of Dr. Fuhrman’s many partners in education – measures foods for a wide-array of nutritional qualities and rates them on a scale from 1 – 1000.
Foods with perfect scores include a few foods you’d expect like kale and spinach – but did you know watercress and boy choy are also high-ranked superstars? The lowest end of the spectrum includes regular suspects like white bread and pasta – foods that calorie-for-calorie provide little that the body requires for robust health.
Dr. Fuhrman considers himself a “nutritarian” – an idea we love. Acoording to Fuhrman, “Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety.”
Check out our version of Dr Fuhrman’s ANDI chart below to give you a jumpstart on the foods you should be getting more of and which foods to start eating less! We love referencing high-ANDI score foods to inspire our eating plans. Watch for a few nutritarian-approved recipes throughout the month…