Nutritarian” diet is easy; just try to eat a rainbow – The Denver Post. Vegetarians are defined by what they shun — meat. Vegans, who reject all food from animals, take it even further. There are flexitarians, who eat a little bit of meat, and pescatarians, who skip meat but consume seafood. Raw foodists don’t believe in cooking.
And now come the nutritarians. Central to nutritarianism is the understanding that fruits and vegetables contain thousands of vitamins, minerals and phytochemicals— substances they believe are not found in any other food source. So, how can you tell if a food is high in phytonutrients? Eat the rainbow, says Jairam Vanamala, a professor in Colorado State University’s department of food science and human nutrition. Since phytochemicals and color are linked, eating fruits and vegetables representing a wide range of colors provides a smorgasbord of phytochemicals. Some mystery surrounds phytochemicals — researchers have discovered about 1.
And they haven’t yet figured out all of phytochemicals’ properties and benefits.“Twentieth- century research focused on micronutrients and macronutrients,” says Vanamala. Twenty- first- century research is going to be focused on phytonutrients.”Nutritarians think diets bereft of phytochemicals contribute to disease and frailty.
Vanamala says eating foods rich in phytonutrients is a step on the path toward good health. The compounds could be important in the battle against chronic diseases like cancer.“The message of consuming fruits and vegetables keeps coming through loud and clear. The benefits keep stacking up,” said Marisa Bunning, who also teaches food science and human nutrition at CSU. They are low in calories, high in nutrients, no cholesterol, no trans fats.”Leafy greens, in particular, boost health.“Kale,” she said, “is such a rock star.”“What you eat matters”The ideas behind nutritarianism are age- old and persistent — all of us, and all of our parents and grandparents, and probably our relatives from the 1. The problem is, most of us don’t. We down pizza slices and chicken wings and bowls of Cheerios.
We inhale platters of spaghetti, plates of chile- drenched breakfast burritos, and burger after hot dog after rib.“What you eat matters,” said Dr. Joel Fuhrman, a Florida physician and author who coined the term nutritarian. It influences the quality of your life.
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They are predicting children growing up now will have the worst health in human history. There is more mortality and morbidity caused by obesity and poor diets than there are people starving. Overnutrition has now overwhelmed malnutrition.”Eating the nutritarian way, he said, “is not a religion. It’s not forced. It’s about improving the quality of people’s lives, a disease- free life.
Everybody has a right to know this information.”The information remains relatively obscure — you’re not going to find phytochemical concentrations on the back of a sack of flour — but Whole Foods is working to make it more mainstream. Know your ANDI score. Dani Little gestures toward the produce section of a Boulder Whole Foods store.“Now this,” she says, “is my favorite room.”Little, the nutritionist for the Whole Foods on Pearl Street, appreciates the meat and seafood counters too. The bakery? She’s a fan. But the broad area packed with colorful displays of kale and carrots and apples is where she does most of her food shopping.
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Scattered throughout some stores now, including the one on Pearl Street in Boulder, are “ANDI” scores displayed above different foods. Little leads tours of her store, tutoring people in how to navigate the aisles based on ANDI scores. ANDI stands for Aggregate Nutrient Density Index. Developed by Fuhrman, it shows the nutrient- richness of different foods. Nutrients include vitamins, minerals, phytochemicals and antioxidants.
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Mustard greens, kale, watercress, turnip greens and collard greens contain more phytochemicals than any other vegetables, and achieve the highest score — 1,0. At a score of 5. 54, radishes perform well, and at 4.
Hot dogs? They get an 8. Cola? 0. 5. Nutritarians try to eat as much nutrient- dense food as possible and walk away from the poor- performing stuff. Swap pork chops for kale.
Just six months ago, Robin Smith’s diet wallowed among the foods scoring toward the bottom of the scale (like cream cheese, which garners only 5 points). The Colorado Springs employment consultant was obese — at least 7. Pork chops, 5- pound blocks of cheddar cheese, and sacks of bagels filled her Costco shopping cart. Vegetables? They swam around in the canned soup she would use to make chicken pot pie. They would sit in the refrigerator and turn slimy. They would make appearances in small salads, and Smith, her husband and two children would just pick at the little plates. Immediately after Valentine’s Day this year, she and her husband began eating the nutritarian way.
So far she has lost 3. Her cholesterol dropped 7. She had tried many, many diets over the years, she said. None of them worked. This one seems different.“I feel like a fog has lifted from my brain,” she said.
I’m thinking more clearly. I’m accomplishing more. I have more energy. I feel like I’ve gone back to the age of 2. Before embarking on her new approach to eating, Smith had never bought a head of kale, or cleaned a leek.
In general, she said she “turned up her nose” at vegetables. When friends would appear eating salads, she would scoff and say, “Oh, please. Have a rib.”Now she doesn’t eat meat or dairy, but she is experimenting with fish. And for the first time in her life, vegetables and fruits excite her. She cannot wait for the summer, when farmers markets burgeon.
She even paid to become a member of a farm that will deliver fresh vegetables and fruits to her home every week. At first, shopping was confusing and more expensive. But now that the diet has become routine, she has streamlined her shopping and her weekly food bills are cheaper than before.“I can see living like this for the rest of my life,” she said.
I’ve never thought that way about any weight- loss program. I want to be 8. 3 years old taking my grandkids on hikes.”Douglas Brown: 3. Top 1. 0 fruits and veggies. Dr. Joel Fuhrman created a scale ranking different foods based on their phytonutrient density. The scale, based on foods’ Aggregate Nutrient Density Index scores (ANDI), tops out at 1,0.
The lowest food on the scale? Soft drinks, which score 0. Here are the top 1. ANDI scores: Mustard greens, cooked (1,0. Watercress, raw (1,0. Kale, cooked (1,0.
Turnip greens, cooked (1,0. Collard greens, cooked (1,0. Bok choy, cooked (8. Spinach, raw (7. 39)Spinach, cooked (6.
Brussels sprouts (6. Swiss chard (6. 70)The top 1. ANDI scores: Strawberries (2. Pomegranate juice (1. Plums (1. 58)Raspberries (1. Blueberries (1. 30)Oranges (1.
Grapefruit (1. 02)Cantaloupe (1. Kiwi (9. 7)Watermelon (9.
Eat for Health” by Dr.