ANDI short for Aggregate Nutrient Density Index is a rating system that rates whole foods such as produce, grains and legumes on a scale of 0-1000. The higher the rating the more nutritious the food is. The ratings are calculated by adding up the nutrients in food and dividing by the number of calories. So things like kale, collards, mustard greens and watercress get a score of 1000, while olive oil and ice cream score 9. This is not meant to say that olive oil is unhealthy. What it is pointing out is that olive oil it is very high in calories. ANDI scores are a great way to learn how nutritious foods are and to help you make better decisions when grocery shopping.
Here are some useful links that talk about ANDI scores:
Whole Food Market organizes the top ten foods in each category: green vegetables, nongreen vegetables, fruit, beans, nuts & seeds and whole grains. http://www.wholefoodsmarket.com/healthstartshere/andi.php
Dr. Fuhrman’s website about nutrient density: http://www.drfuhrman.com/library/article17.aspx
Eat Right America website. You can take a free assessment to see if you are eating right. ERA focusses on teaching Americans how to eat more nutritious diets in order to achieve optimal health and weight. According to ERA, eating right can help prevent and reverse chronic diet-related diseases (Type II Diabetes, heart disease, cancers, etc) without the use of medications. http://www.eatrightamerica.com/
A list of popular foods and their ANDI scores by Dr. Mike Chaet and Bethany Mansch: http://www.loops4health.com/_1_Food_Nutrient_Density_Values_ANDI.pdf
Written by Anne Beaubien