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What is the ANDI Scale and Why It's Important to Know About

by Aimee Aristotelous on June 17, 2019

The ANDI Scale or Aggregate Nutrient Density Index rates fruits and vegetables from 1 to 1000 in terms of how rich they are in vitamins and minerals. Essentially, the scale measures how much 'bang for your buck' you get with regard to micro-nutrients per calorie. The ANDI Scale is a wonderful tool to use so you can know which produce will give you the most health benefits at the least amount of calories and sugar consumed. 

Formulated by Dr. Joel Fuhrman, the ANDI Scales allows you to refer to a simple list of the highest ranked fruits and vegetables in a snap, and resources like these can make weight loss and overall well-being that much easier to achieve. Let's have a quick look at the ANDI Scales top 20 ranked foods right here:

1. Kale--ANDI Score 1000

2. Collard Greens--ANDI Score 1000

3. Mustard Greens--ANDI Score 1000

4. Watercress--ANDI Score 1000

5. Swiss Chard--ANDI Score 895

6. Bok Choy--ANDI Score 865

7. Spinach--ANDI Score 707

8. Arugula--ANDI Score 604

9. Romaine--ANDI Score 510

10. Brussels Sprouts--ANDI Score 490

11. Carrots--ANDI Score 458

12. Cabbage--ANDI Score 434

13. Broccoli--ANDI Score 340

14. Cauliflower--ANDI Score 315

15. Bell Peppers--ANDI Score 265

16. Mushrooms--ANDI Score 238

17. Asparagus--ANDI Score 205

18. Tomato--ANDI Score 186

19. Strawberries--ANDI Score 182

20. Sweet Potato--ANDI Score 181

 

Now keep in mind, these top 20 ANDI foods are the highest ranked in micronutrients (vitamins and minerals) per calories. These are, of course, wonderful additions to anyone's diet as they will provide an abundance of essential nutrients, however, other foods that contain protein and healthy fats are just as important. Good nutrition requires an all-encompassing and well-rounded approach, and these micronutrient-rich foods are an important part of the puzzle but we also need other foods when it comes to the weight loss and wellness journey.

Quality proteins and healthy fats such as eggs, avocado, chicken, fish, extra-virgin olive oil, nuts, seeds, and legumes provide the macronutrients for a high-protein and low-carb nutrition regimen, but let's face it, always having these foods on hand (and the prep work that goes into it) can be time consuming. For a large selection of our easy and convenient entrees that will give you the macro-nutrient combination you need to see results, click here! These meals can be taken on-the-go and made in a matter of minutes. And rest assured, all of our meals are high in protein, low in carbohydrates and sugar, and can be paired well with any of the top 20 ANDI foods above. 

 

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