Nutrient density guide -
The Aggregate Nutrient Density Index or ANDI is a scoring system that rates foods on a scale from 1 to based on nutrient content. Developed by Dr. Joel Fuhrman, ANDI is assigned to whole foods that contain the highest nutrients per calorie.
Each ANDI score is based on a possible score of 1, — 0, with 1, being the most nutrient dense and 0 being the least nutrient dense. Fuhrman argues that a nutrient-dense diet can prevent or even reverse diseases and also sustainably reverse obesity.
The list is largely based on opinion. Rather, it is recommended that the list guide you to choose a wider variety of foods. Just because your favourite fruit does not appear on the list, it does not mean that you should not eat it. Terms and Conditions Privacy Policy Cookie Policy.
Simplyfresh is a registered business in England and Wales, Company No. Then, by prioritising foods and meals that provide more of their priority nutrients, they progressively improve their Diet Quality Score. The unique and exciting thing about our Diet Quality Score is that it measures diet quality , irrespective of quantity.
So, rather than eating more to improve your score, you need to eat better. Rather than restricting how much you eat, Nutritional Optimisation flips the nutrition paradigm to focus on nourishing your body with all the essential nutrients you need to thrive.
Once you get the nutrients you need from food, your appetite settles down, and you naturally consume less energy. To check your current Diet Quality Score and see your micronutrient fingerprint, you can take our Free 7-Day Nutrient Clarity Challenge. There are a number of other approaches to quantifying nutrient density, but each has its limitations, which is why we created our own unique approach.
In addition to vitamins and minerals, it includes additional non-essential nutrients like phytosterols, glucosinolates, angiogenesis inhibitors, organosolfides, aromatase inhibitors, resistant starch and resveratrol. Unfortunately, data on these non-essential nutrients are hard to come by for most foods, so the ANDI score is biased towards plant-based foods for which these additional parameters have been measured.
The Nutrivore Score sums each of the 33 nutrients relative to the DRI or AI per g of food. However, without capping the contribution of any single nutrient, the Nutrivore Score tends to provide extremely high values for food that contains a lot of vitamin A, like liver.
Additionally, you probably consume less than g of some of the most nutrient-dense foods and much more of many others. We found that standardising nutrients to typical serving sizes based on our analysis of half a million food entries from our Optimisers is more useful to ensure you get the nutrients you need.
However, this is problematic as it dilutes the weighting of the beneficial nutrients. For example, avoiding saturated fat tends to limit protein, which is the most critical nutrient, particularly for increased satiety and fat loss.
Avoiding cholesterol, which is no longer a nutrient of concern, also leads to a much less satiating outcome and biases the system towards ultra-processed foods and away from more nutritious dairy and animal-based foods. The USDA developed the Healthy Eating Index HEI to assess how well a set of foods aligns with the recommendations of the Dietary Guidelines for Americans.
The HEI is calculated based on a scoring system that evaluates the intake of specific food groups and nutrients relative to recommended levels. Unfortunately, trying to spread your daily food intake across specific food groups while limiting your intake of specific nutrients makes it harder to get enough of all the essential nutrients.
For example, while fruits and whole grains are better than ultra-processed foods, they are not particularly nutritious. This makes it much harder to achieve a healthy omega ratio and enough bioavailable protein.
For reference, our top NutriBooster recipes , when ranked by Diet Quality Score , contain 0. Given the stated goal of the Dietary Guidelines is to ensure nutrient adequacy , why not work from first principles and ensure we get enough of all the essential nutrients within our daily energy budget?
The good news is that packing more nutrients into your daily energy budget aligns with eating less. Nutrient-dense food and meals are more satiating than energy-dense, nutrient-poor, ultra-processed foods. The chart below shows that Optimisers consume less energy as they increase their Diet Quality Score.
The table below shows the results of a multivariate analysis of one hundred and fifty thousand days of food logging data from our Optimisers, showing that packing more of the essential nutrients into your daily energy budget particularly potassium, calcium and selenium aligns with eating a lot less!
In addition, dialling in calcium, selenium, sodium, niacin, and folate will all lead to further reductions. But remember, this is based on the average of all our Optimisers.
The nutrients you need to prioritise for greater satiety will be unique to your diet. It is also well-accepted that we crave sodium, calcium, and possibly other micronutrients if they are lacking in our diet Simpson et al.
However, foods containing more nutrients, like potassium and calcium, tend to provide more protein and have a lower energy density. In our Micros Masterclass, many people find they can save hundreds of dollars a month once they realise they can get the nutrients they need from the foods they eat.
For more detail, see Nutrients: Could You Be Getting Too Much of a Good Thing from Supplements and Fortification? Bioavailability refers to the proportion of the nutrients in a food absorbed into your body.
As shown in the figure below Beal et al. They also provide other nutrients like magnesium and potassium that are bioavailable from plant-based sources. However, if you are following an exclusively plant-based diet and find that omega-3, vitamin A, iron, calcium or zinc are at the top of your micronutrient fingerprint charts, it may be worth considering supplementation or adding foods that contain bioavailable forms of these nutrients.
Many people prefer either a low-fat or a low-carb dietary approach. Find another store Find a store. Search for stores near:. Find out when it's back ×. Email address. Books Health Nutrition. The Nutrient-Dense Eating Plan: A Lifetime Eating Guide to Exceptional Foods for Super Health Douglas L Margel.
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