If you shop at Capers, you might have noticed the ANDI scores list, posted in their different food sections.
Shops don’t really use the term ‘superfood’ any longer, because it is scientifically questionable. ANDI scores seem to be another way of promoting healthy food. There is nothing wrong in principle with this, but I’ve read an interesting post on the subject. It argues that ANDI scores are calories based which makes them intrinsically flawed.
My experience with food is that if you eat well and you are active enough, you won’t have to count your calories. A lot of the foods scoring high in the ANDI system are indeed healthy for many reasons and the fact that their calorie count is low is just a bonus.
The main challenge can be to introduce healthy foods to your daily diet, so here are a few suggestions to create new habits this year:
- Beans: why not try to cook a couple of stews each week: chilli with or without carne, chick peas and lentils stews are also an easy choice in winter. A big pot will cover a few meals, as you can also make a hearty and creamy soup by giving them a whiz in your food processor.
- Whole grains: it has become easier than ever to avoid white starch these days. You can now even find brown rice Thai vermicelli. If you want to completely switch to whole grains, why not invest in this wonderful food bible: The Rodale Whole Food Cookbook. You will learn how to make whole wheat pancakes for your Sunday morning brunches or whole wheat pizzas for DVD nights.
- Meat: you might try grass-fed bison this year. It is higher in protein than beef leaner than chicken, and naturally free range. It works well in stir-fries. I personally like it in Satay marinade.
- Seeds and nuts: they are full of vitamin E and are good for your nervous system and brain. It’s really easy to forget to eat them, so why not buy an enticing glass jar and fill it with your home-made blend. Leave it in a strategic spot in your house or at the office and have a handful a day.
- Dairy and eggs: eggs are wonderful and incredibly versatile. The recommendation is up to 6 eggs a week. Where I disagree with the ANDI scores is about yoghurt. Try to choose full fat yoghurt – and milk – as it increases the production of serotonin, the good mood hormone.
In general, try to think of the foods you need to incorporate into your diet, and find a way that works for you to make them integral to your everyday life.