The Key to Gaining Health and Losing Fat is to
Eat Nutrient Dense Foods.

transformation 90Make your calories count by purchasing your groceries based on the ANDI score.

The ANDI score measures how much nutrition you get in each calorie.  The higher the ANDI score, the more nutrition you are getting in that particular food.

If you choose high ANDI scoring foods, you will be giving your body the nutrients it needs.  This greatly helps to reduce cravings and also gives your body the tools it needs to help you lose weight, get healthy and feel great!

Here is a list of ANDI scored foods.  Try to stay in the higher numbers.  Print it off and carry it with you when you go shopping.

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A Good Food Pyramid

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Healthy Snack Ideas Under 100 Calories

Category Food Serving Size Calories
Cereals, cooked Grits, cooked 1/2 cup 70
Oatmeal, cooked 1/2 cup 75
Cereals, ready to eat Granola, low-fat 1/4 cup 95
Oat cereal, toasted 1/2 cup 55
Raisin Bran 1/4 cup 50
 Snack Foods Popcorn, air popped 3 cups 90
Tortilla chips, baked 10 bite size 55
Tortilla chips, regular 6 rounds 75
Tortilla chips, regular 3 restaurant style 68
Fruits and Vegetables
Juices Apple juice or cider 1/2 cup 60
Apricot nectar 1/2 cup 70
Cranberry juice cocktail, regular 1/2 cup 73
Cranberry juice cocktail, reduced-calorie 1 cup 45
Grape juice 1/2 cup 75
Grapefruit juice 1 cup 95
Lemon juice 2 Tbsp. 10
Lime juice 2 Tbsp. 10
Orange juice 1/2 cup 55
Pineapple juice 1/2 cup 70
Prune juice 1/2 cup 90
Tomato juice 1 cup 50
Vegetable juice 1 cup 50
Fruits Apple 1 medium 80
  Applesauce, sweetened 1/4 cup 50
Applesauce, unsweetened 1/2 cup 50
Apricots, dried 4 halves 40
Apricots, fresh 1 medium 20
Avocado 1/4 medium 80
Banana 1/2 medium 55
Blackberries 1 cup 75
Blueberries 1 cup 80
Cantaloupe 1 cup 55
Cherries, maraschino 1 medium 10
Cherries, sour fresh 1/2 cup 40
Cherries, sweet fresh 1/2 cup 60
Cranberries, fresh 1/2 cup 25
Grapefruit 1/2 medium 40
Grapes 17 medium 60
Honeydew melon 1 cup 60
Kiwi 1 medium 45
Mandarin oranges, canned 1/2 cup 50
Mango 1/2 medium 65
Mixed dried fruit 1/4 cup 85
Nectarine 1 medium 65
Orange 1 medium 60
Papaya 1/2 medium 60
Peach 1 medium 40
Pear 1/2 medium 50
Pineapple, fresh 1 cup 75
Plums, fresh 1 medium 35
Plums, dried (prunes) 3 medium 60
Raspberries 1 cup 60
Strawberries 1 cup 50
Tangerine 1 medium 35
Watermelon 1 medium 50
Vegetables Carrots, cooked 1/2 cup 35
Carrots, raw 1 large 30
Celery, raw 1 stalk 5
Cucumber, raw 1/2 medium 20
Lettuce, raw 1 cup 5
Potato, baked 1 (2 oz.) 65
Potatoes, mashed w/milk and butter 1/2 cup 100
Tomato, raw 1 medium 25


Vegetarian Protein Options:


(gm) (gm/100 cal)

Tempeh 1 cup 31 9.6
Soybeans, cooked 1 cup 29 9.6
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5.0
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.
The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day.


Unsweetened cocoa powder:  Yup!  Chocolate!  Unsweetened cocoa powder—the type used in baking or making hot chocolate from scratch—contains about 1 gram of protein per tablespoon. Stick with nonfat (or almond milk) and choose calorie-free sweeteners for a healthy, low-cal hot cocoa, or add it to air-popped popcorn (along with sugar, allspice, and cayenne pepper) for a sweet and spicy whole-grain treat.

Tempeh and tofu:  Foods made from soybeans are some of the highest vegetarian sources of protein: Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively. They’re highly nutritious, and they can really take on the taste and texture of whatever type of food you’re looking for.  You can get a really soft tofu and mash it with a fork, or you can get a firm one and have a really substantial product that can stand in for meat.

Edamame:  Get your servings of soy the way it appears in nature: Straight from the soybean, still in the pod. Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Try it as a snack, an appetizer before dinner, or added to salads or pastas (minus the shell, of course.)

Non-dairy milk:  Soy milk has the most protein, at 4 to 8 grams per 8 ounces, but almond, hemp, and rice milk also contain about 1 gram per cup.

Leafy greens:  Spinach is 49% protein,  broccoli and kale are 45% protein.

Green peas:  Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.)

Quinoa:  Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it’s often referred to as a “perfect protein.”)

Nuts and nut butter:  All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted.  Nut butters, like peanut and almond butter, are also a good way to get protein.  Look for brands with as few ingredients as possible—just nuts, no oils, salt or sugar.

Hemp:  Buy hemp seeds (10 grams of protein in 3 tablespoons) and add them to smoothies, pestos, or baked goods. Hemp milk can also be a dairy-free way to add protein to your diet, and it’s even lower in calories than skim milk.

Chia seeds:  These seeds are an easy way to add protein (4.7 grams per ounce, about two tablespoons) and fiber to almost any recipe: Chia seeds can be sprinkled over salads, stirred into yogurt or oatmeal, or blended into smoothies.

Sesame, sunflower and poppy seeds:  Per volume, sunflower seed kernels contain the most protein—7.3 grams per quarter cup—followed by sesame seeds and poppy seeds at 5.4 grams each.

Beans:  There are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein.  Two cups of kidney beans, for example, contain about 26 grams and you don’t have to make beans from scratch to reap their nutritional benefits.  Whether you buy dried beans and soak them overnight before you cook them, or buy them canned, rinse them, and heat them up over the stove, it’s all good!

Chickpeas:  Also known as garbanzo beans, these legumes can be tossed into salads, fried and lightly salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.

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