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THE 3 CLASSES OF FOOD ARE A GREAT WAY TO
UNDERSTAND THE NUTRIENT DENSITY OF WHAT YOU EAT.
The 3 Classes of Foods—Nutrient Density Chart
This chart will help you understand the difference between nutrient-rich, nutrient-poor and, or course, nutrient-barren foods.
The primary difference between nutrient-rich and nutrient-poor foods is micronutrient density. Antioxidants and phytochemicals are only plant-derived and are the cornerstone of healthy foods as they slow the aging process, enable repair of cell damage, reduce inflammation, and help rid the body of toxins.
Eat foods rich in micronutrients and virtually every other food factor in that food will be promoting your health!
Plants contain thousands of nutrients, not just the 40 essential vitamins and minerals and calorie-containing macronutrients, protein, carbohydrate, and fat; many that have been discovered and others that are presently unidentified ~ Joel Fuhrman MD.
As you start eating up to 90% or more whole, nutrient-rich foods and then optimize the way you eat for nutrient density, volume, variety, and great taste; you will crowd out calorie dense foods that are micronutrient poor and get free of addictive substances.
You’ll also start eating the right amount of calories for you and fueling your body right. This will help you get healthy, lose weight naturally and live longer.
Click the links below to see the nutrient density of 27 micronutrients for each class and category of food; the foods listed are only select samples of the nutrient-rich foods that are available to you.
See the nutritional profiles and soon you’ll begin to notice what happens when you transition from third-class nutrient barren foods and second-class nutrient-poor foods to first class nutrient-rich foods.
To understand how this information was established, read the References Here.
FIRST CLASS, NUTRIENT-RICH “SUPERFOODS”
Plant foods rich in the micronutrients, including phytochemicals, and macronutrients—health-promoting protein, real-food carbohydrate, healthy fat, fiber and water to function, stay healthy and perform well. They don’t contain substances your body doesn’t need.
Recommendation: You eat 90% or More Whole Food, Nutrient-Rich meals and menus for the best results.
Examples of these superfoods include:
SECOND-CLASS, NUTRIENT-POOR FOODS
Animal foods are rich in some nutrients like protein but are missing whole nutrient categories like essential phytochemicals and fiber. They contain cholesterol and saturated fat the body does not need from dietary sources.
Recommendation: You maintain a diet of 10% or fewer animal foods if you eat them.
Examples of these foods include:
THIRD-CLASS, NUTRIENT-BARREN FOOD "STUFF"
Humanmade foodstuffs of both plant and animal origin, refined and stripped of their nutrients. Some trace nutrients with some added back for nutritional and marketing purposes. These are highly concentrated pleasure-stimulating substances that addict, leave you fat and sick.
Recommendation: You eat these foodstuffs rarely or avoid them altogether.
Examples of these foods include:
THE 3 CLASSES OF FOOD™ (CONTINUED)
The 3 Classes of Food, are based on USDA Data. They rank foods by class, and then by category as determined by their nutrient density–the cornerstone for making great food choices. We picked 7 popular foods for each category of food so you can see the nutrient densities of first-class, second-class, and third-class foods.
Health=Nutrients/Calories (H=N/C) is the formula created by Joel Fuhrman M.D. stating that health (in terms of nutrition) is determined by the nutrient per calorie ratio of a food. The purpose of The 3 Classes of Food is not to drill down into the intricacies of ranking which food is higher in what individual nutrient, or which food is specifically better than another. That is more accurately handled by the ANDI (Aggregate Nutrient Density Index), which was created by Joel Fuhrman M.D.
The 3 Classes of Food™, provide a higher level view, showing you nutrient density by class and category of foods based on 27 of the most well-known nutrients, including the most available data on phytochemicals—the one category of nutrients that best determine a foods’ nutrient density and represents both known and unknown phytochemicals. There are also deductions for saturated fat, cholesterol, and added sodium.
Understanding The 3 Classes of Food will help you to determine where you want to get the bulk of your foods from and why, based on the “nutrient density,” or their “nutrient richness.”
This is the simplest way to determine the worlds best foods, the “superfoods” and what you want to be eating for the best results.