Foods That Heal & Foods that Kill
Aggregate Nutritional Density Index (ANDI) Food Scores
By: Dr. Skip Hellen ND, CNC (Health Doctor)
Rev. 11/13/2011
The Standard American Diet
(SAD) is made up of nearly all internal biochemical balancing (homeostasis)
destroying, disease-generating foods, with about 25% of calories from animal
products and over 60% from high sugar, fat and toxic chemicals. Lifestyle and
unhealthy consumptive habit related nutritionally deficient diseases are
currently the most common causes of death in America. Despite these facts over
90% of Americans believe that they have healthy consumptive habits. Even worse,
45% of Americans admit they drink at least one sugar-laden drink a day, 40%
admit they consume anything they like, and perhaps most astonishing 33% of
overweight and obese people believe they are at a healthy weight. With this
widespread false and delusional mindset it’s no wonder Americans health compass
is pointed in a very unhealthy direction.
These irrefutable facts are
proof that nutritional misinformation currently runs rampant. Most Americans
simply don’t understand that natural, whole plant foods are healthiest. While
they intuitively know that sugar, salt, fat and chemical ladened foods are not
healthy they are betrayed by their taste buds to continue to consume the SAD
diet. For this reason, they are easily and intentionally misled to believe that
highly processed foods labeled “low-fat” or “low-carb,” artificially sweetened,
chemical ladened beverages, pasta, and grilled meats constitute a healthy diet.
Few Americans have been introduced or understand the concept of nutrient
density. Nature’s raw, unprocessed, uncooked foods are by far the healthiest
foods one can consume. Jack Lalanne once said “if man processes it, don’t eat
it,” truer words were never said. While some processing is necessary to reduce
pathogenic illness and disease, this protective concept has taken on a whole new
meaning in today’s food industries where whole, non GMO foods are nearly
nonexistent. The following formula is the pathway to optimal health through the
calorie restriction, optimum nutrition (CRON) diet.
Ultimate Health Formula
- H = N/C (Health = Nutrients /
Calories)
Adequate consumption of
micronutrients (vitamins, minerals, and many other phytochemicals) while
limiting total calorie intake, is the pathway to achieving optimum health.
Micronutrients fuel robust immune system function, cellular detoxification and
repair to naturally protect us from illness and disease. Manmade, highly
processed non foods that currently fill grocery shelves serve only to tantalize
taste buds and increase profits for not only the food industry but the health
care industries that must deal with the explosion of degenerative health
condition resulting from consuming these nutrient empty foods SAD. These so
called foods do not fulfill essential nutritional requirements instead they lead
to a multitude of nutritional deficient illnesses and diseases.
The solution is becoming a
nutritarian. A nutritarian is a person whose consumptive habits reflect
micronutrient variety and a high ratio of micronutrients per calorie
consumption. To this end Dr. Fuhrman developed the Aggregate Nutrient Density
Index (ANDI) scoring system to provide a more accurate picture of common food’s
nutritional quality. He originally developed the ANDI scoring system to rank
foods according to micronutrients per calorie, including vitamins, minerals, and
as many known beneficial phytochemicals as possible. Since then additional
nutrients have been identified which have been included in a new, more
comprehensive ANDI scoring system.
To accurately illustrate
and rank foods by nutrient density, the following food values represent the
latest in the ANDI food scoring system. These high nutritional value foods
should constitute the bulk (50+% minimum - 75+% is better - 100% is best) of an
optimally healthy diet. These foods should be consumed raw (uncooked), and as
fresh as possible to benefit from their highest possible nutritional value.
Foods highlighted are extremely nutrient dense with blue being the highest food
value possible in the ANDI rating system. Raw, fresh salads are, by far, the
healthiest way to consume these superfoods.
ANDI Nutrient/Calorie Value Chart |
Foods |
Value |
|
Foods |
Value |
|
Foods |
Value |
Collard Greens |
1000 |
|
Kale |
1000 |
|
Mustard Greens |
1000 |
Watercress |
1000 |
|
Swiss
Chard |
895 |
|
Bok
Choy |
865 |
Spinach |
707 |
|
Arugula |
604 |
|
Romaine |
510 |
Brussels
Sprouts |
490 |
|
Carrots |
458 |
|
Cabbage |
434 |
Broccoli |
340 |
|
Cauliflower |
315 |
|
Bell
Peppers |
265 |
Asparagus |
205 |
|
Mushrooms |
238 |
|
Tomato |
186 |
Note
– These foods are nutrient dense and PROMOTE OPTIMAL HEALTH!
For a complete ANDI list of
foods reference the link below;
http://www.drfuhrman.com/library/andi-food-scores.aspx
The highest ANDI foods are
nutritionally dense and relatively low in sugar.
The following chart
illustrates how devastating sugar can be to healthy nutritional values.
Sugar Calories+
(tsp) |
Sugar |
Cal. |
Glycemic Load |
Inflammation Factor |
High
Fructose Corn Syrup |
53 |
8 |
-63 |
Granulated |
16 |
3 |
-21 |
Brown |
11 |
2 |
-15 |
Note
– High fructose corn syrup three times more health damaging than raw granulated
sugar and it is present in many, if not most, processed foods today.
DON’T CONSUME HIGH FRUCTOSE CORN SYRUP!
Remember, no matter how
nutrient dense a food, sugar counters/reduces its total nutrient value. The
following foods represent the highest negative value in the ANDI system. These
foods should be reduced or eliminated from the diet to achieve and maintain
optimal health as they are largely responsible for illness, disease and rapid
biological degradation (aging). Do you recognize any of these foods, perhaps in
your daily dietary habits? These foods damage health exponentially –
DON’T CONSUME THEM!
Foods Highest in Sugar |
Foods |
% Sugar |
High
Fructose Corn Syrup |
100 |
Soft
Drinks |
94 |
Candy |
83 |
Dried
Fruits |
81 |
Cookies,
Cakes, and Pies |
71 |
Spreads,
Jams, and Preserves |
60 |
Most
Cereals & Cereal Bars |
60 |
Sauces - Ketchup,
Chocolate Syrup |
50 |
Ice Cream, Milk
Shakes |
26 |
Canned Syrup Fruits
|
22 |
Note
– These are highly toxic and will RAPIDLY DESTROY HEALTH!
Aggregate Nutritional
Density Index
ANDI
– Is calculated by dividing the aggregate micronutrients by the macronutrients.
Micronutrients
– Vitamins, minerals, antioxidants, phytochemicals, other select items.
Macronutrients
– Calories from protein, carbs, and fats.
The ANDI index
has a range of 0–1000, values below
1000 = most nutrient dense food
0 = least nutrient dense
food
Foods |
Calories |
Sodium |
ANDI |
Big Burger with cheese |
572 |
1062 |
16* |
Medium Fries |
412 |
195 |
7 |
Large Coke |
480 |
44 |
1 |
Total: |
1464 |
1301 |
24 |
*Artificially/chemically
fortified
Note
– These foods are highly toxic and will RAPIDLY DESTROY HEALTH!
Foods |
Calories |
Sodium |
ANDI |
Mixed Green Salad |
250 |
50 |
650 |
Beans |
225 |
2 |
56 |
Rice |
166 |
5 |
43 |
Carrot Juice |
98 |
71 |
344 |
Total: |
739 |
128 |
1093 |
*Nutritarian is a term
coined by Dr. Joel Fuhrman to describe a person who focuses on the nutrient
content of their food rather than taste and volume.
A nutritarian diet is what
nature requires as it supports not only optimal health and vitality but
longevity. Adopting a nutritarian lifestyle can not only restore optimal health
but reduce even eliminate illness and disease. The chart below represents food
groups and their ANDI scores. CONSUME PRIMARILY
HIGH SCORE FOODS!
Micronutrient Food Scores |
Foods |
ANDI Score |
Raw Leafy
Green Vegetables |
100 |
Solid
Green Vegetables |
97 |
Non-green, Non-starchy Vegetables |
50 |
Beans/Legumes |
48 |
Fresh
Fruits |
45 |
Starchy
Vegetables |
35 |
Whole
Grains |
22 |
Raw Nuts, Seeds |
20 |
Fish |
15 |
Fat Free Dairy
|
13 |
Wild Meats & Foul |
11 |
Eggs |
11 |
Red Meat |
8 |
Full Fat Dairy
|
4 |
Cheese
|
3 |
Refined Grains
|
2 |
Refined Oils
|
1 |
Refined Sweats
|
0 |
This chart illustrates the
relative value to health and perhaps gives a clearer perspective on just how
micronutrient weak most diets are. Hopefully when one understands the total
weakness of their consumptive habits, they will make the necessary behavior
changes required to achieve and maintain optimal health. If it were easy to be
optimally health more would be.
The answer to an optimal
health based diet/lifestyle
We have accumulated much
knowledge about nutrition and its powerful effects on creating or protecting
against illness and disease. However, the vast majority of our populations are
nearly clueless about what constitutes a healthy diet and dietary impact
promoting optimal health or illness and disease. What degree of knowledge,
nutritional and behavior discipline is necessary to prevent or reverse illness
and disease? How to measure the quality of our diet, the degree of nutritional
excellence are being achieved?
The ANDI system provides
individuals the ability to measure and accurately judge the nutritional quality
of their diet in order to discern whether their diet is optimal for delivering
therapeutic properties for disease reversal and prevention as well as optimal
health acquisition and maintenance. The ANDI
system is designed to empower people to achieve and maintain the most valuable
possession in life optimal health.
The quality of a diet can
be judged base on three simple criteria below, all of which can be accurately
quantified through the ANDI system.
- Levels of
micronutrients (vitamins, minerals,
and phytochemicals) per calorie.
- Amounts of
macronutrients (fat, carbohydrate,
and protein) to meet individual needs, without excessive calories that
frequently lead to weight gain and ill health compromises.
- Avoid potentially
toxic substances (trans-fats,
chemicals) and limited amounts of other potentially harmful substances (sodium,
heavy metals).
People who follow a
nutritarian lifestyle understands that certain foods have powerful illness
and disease preventing therapeutic properties and seeks to consume a broad array
of micronutrients through their food consumptive habits tend to be the
healthiest. It is not sufficient to merely avoid fats, have a diet with a low
glycemic index or a diet low in animal products, or be mostly raw foods. An
optimally healthy diet must be micronutrient rich and must be adjusted to meet
individual needs. The foods with the highest micronutrient per calorie scores
are green vegetables, colorful vegetables, and fresh fruits. For optimal health
and to combat disease, it is necessary to consume enough of these foods to
offset the illness and disease causing factors. In short micronutrients must be
in high enough concentrations to exert maximum healing pressure on a health
ravaged body.
It’s simply not realistic
to expect to achieve optimal health without close attention to the predominant
consumption of high micronutrient foods. For example, a vegan diet centered on
high starch vegetables or grains such as rice, potato and wheat, may not contain
sufficient micronutrient richness to reverse disease or to maximize longevity.
In some individuals the lack of attention to micronutrient density could cause
disease.
Summary
The SAD diet is a pathway
to rapid biological degradation (aging) illness disease and premature death. The
pathway to optimal health is calorie restriction, optimum nutrition (CRON) diet
or the H = N/C (Health = Nutrients / Calories) formula. The solution is becoming
a nutritarian. A nutritarian is a person whose consumptive habits reflect
micronutrient variety and a high ratio of micronutrients per calorie
consumption. To this end Dr. Fuhrman developed the Aggregate Nutrient Density
Index (ANDI) scoring system to provide a more accurate picture of common food’s
nutritional quality. To acquire and maintain optimal health one should consume
predominantly (50-100%) high ANDI score foods. These foods are precisely what
nature intended humans to consume and fulfill all the essential nutrient
requirements to acquire and maintain optimal health.
Important Note
It’s important to
understand that optimal health can only be achieved and maintained when
nutritional, physical, and mental requirements are met resulting in systemic
biological balance (homeostasis).
The following are the
cornerstones of success with anything in life, make these qualities an important
part of your life strategy and you will achieve excellence in anything you do.
Personal responsibility
encourages excellence,
character
requires personal excellence,
commitment
advances positive action,
discipline
strengthens personal power,
tenacity
promotes success ~ Dr. Skip Hellen
HELP! UHRI has produced optimal health step by step programs designed to guide you through all the
challenges of personal excellence and optimal health acquisition. Take the
challenge and become the best that you can be, then teach others to do the same.
"Illness and disease are
optional, choose not to participate" ~ Dr. Skip Hellen
Important understanding
It’s important to understand that optimal health can only
be achieved and maintained when nutritional, physical, and mental requirements
are met resulting in systemic biological balance (homeostasis).
The following are the cornerstones of success with anything
in life, make these qualities an important part of your life strategy and you
will achieve excellence in anything you do.
Personal responsibility
encourages excellence,
character requires personal
excellence,
commitment advances positive
action,
discipline strengthens
personal power,
tenacity promotes success
~ Dr. Skip Hellen
OPTIMAL HEALTH ACTION STEPS
1. (Develop) a strong sense of self respect and discipline
2. (Pledge) Take the "Declaration of Health Independence" pledge
3. (Test) Complete the health assessment test (establish a personal health baseline)
4. (Decide) Set a goal to achieve personal health excellence (optimal health)
5. (Education) Learn health principles how to achieve optimum health
6. (Heath Compass) Buy a pH litmus test kit, start testing frequently – keep a test result log
7. (Manage/Adjust) Change behavior habits for best results
8. (Commitment) Stay the course until achieving personal health excellence
9. (Mentor) Help another achieve personal health excellence
Since behavior habits and nutrition are critical components of human health and longevity,
denial, shortcuts and misguided beliefs can be very costly not only in terms of lost monetary
wealth but in compromised health leading to rapid aging, illness, disease and death.
DON’T TAKE YOUR HEALTH FOR GRANTED. IF YOU DON’T TAKE PROPER CARE OF YOUR
HEALTH, WHO WILL?
The important thing to remember is consumptive habits (foods) will form the foundation of
either optimal health or illness and disease. The old saying "you are what you eat" is absolutely
true when it comes to health.
Developing strong personal character (respect, belief, knowledge, discipline, commitment)
are the cornerstones of all personal excellence accomplishments.
Taking the "Declaration of Health Independence" pledges and adopting the behavior principles
solidifies a vital first step on the road to optimal health success. These pledge
commitments not only help develop the skills required to accomplish the goal but better define
the path to personal health excellence. The second step is purchasing a litmus test kit to
accurately monitor health progress. (see below for event test kit sale)
Perhaps the hardest part of achieving optimal health is changing
unhealthy behavior habits to
healthy habits.
YOU provide the Courage, Dedication, Commitment and Action,
UHRI will provide the EDUCATION/KNOWLEDGE and DIRECTION
To get health help and learn more about “Mastering the
Secrets of Ultimate Health” and achieve personal health excellence goals, log onto the
web site below. UHRI is ready, willing, and able to help everyone achieve optimal health.
Litmus test kits are on sale for $10 (Events Only)
(A litmus test kit is an absolute must for
those who are serious about ultimate health)
To learn more information on how to resolve health problems
or achieve personal health excellence, refer to UHRI at
www.uhealthri.com.
Educational classes, programs, mentors and consultants are ready to help you
achieve all your health goals including optimal health. Contact
UHRI Office at - 714-969-1681
Live long, happy, ultimately health
and wise
Dr.
Skip Hellen
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Danger!
"Death by Medicine"
The above study was conducted by a team of leading doctors. It
revealed for the first time that
the American
medical system is the leading cause of death
and injury in the USA. Click "Death by Medicine" above to read the
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**********************************************
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Sense proper health habits form the foundation
of human health and vitality, shortcuts and misinformation can be very
costly not only in terms of lost money but the pain and suffering of
compromised health and productivity, early biological degeneration,
illness, disease and death.
ONLY YOU CAN CURE ILLNESS, DISEASE AND ACHIEVE ULTIMATE HEALTH
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