Food All Stars

Ranking the Most Nutritious Foods

-- By Becky Hand, Licensed & Registered Dietitian

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Specialized diets are everywhere today: low fat, heart healthy, high protein--the list goes on and on! But with every one of these diets, one key issue is constant: it is necessary to meet your body’s nutrient needs. But, by going on a "star search," meeting your nutrient needs while on any eating plan is easy.

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Foods on the chart below are listed according to nutrient density. Nutrient density is like getting the most for your money. It is based on the general amount of key nutrients per calorie that each food provides. The 4-star foods are the most nutrient dense. Also within each group, the foods are listed in order of the greatest to least nutrients per calorie. There is nothing wrong with 1-star and 2-star foods, but they generally provide fewer key nutrients when compared to the 3-star and 4-star foods.

Notice that there is also an "Extras" group. These foods provide calories, but little or no nutrients. Therefore, consume them in addition to—not in place of—the starred foods. In a generally nutritious diet, which includes a wide variety of foods, there is room for “extras” in moderation. But extras should not replace starred foods or be consumed in excess. This can cause weight and health problems.

By focusing your eating primarily on foods with 3 stars and 4 stars, you'll be getting more nutrients for your calories.

For a more healthful eating plan, just reach for the stars!

Group	Milk Products	Protein Foods	Fruits & Veggies	Grains
Key Nutrients	calcium riboflavin protein	iron protein niacin thiamin B-12 zinc	folic acid vitamin A vitamin C fiber	thiamin iron niacin fiber
Daily Servings	2-3	2-3	5-9	6-11
**** 4-Stars	nonfat milk low fat cheese buttermilk low fat plain yogurt 1% milk	(meats with fat removed) beef veal fish pork lamb poultry eggs	spinach chard broccoli cantaloupe tomatoes Brussels sprouts asparagus kale green peppers winter squash romaine lettuce	whole grain breads enriched breads English muffins bagels breadsticks fortified cereals
*** 3-Stars	2% milk cheese whole milk low fat yogurt with fruit low fat chocolate milk	(meats without fat removed) beef fish pork lamb poultry tofu dried beans peas lentils	vegetable juice zucchini green beans oranges cabbage cauliflower sweet potatoes apricots cucumbers orange juice carrots grapefruit celery	pasta noodles whole grain crackers biscuits brown rice enriched rice
** 2-Stars	pudding custard frozen yogurt ice milk	nuts seeds	artichokes strawberries peas corn bananas potatoes beets peaches iceberg lettuce sprouts mushrooms pears avocadoes pineapple juice	tortillas pita bread cornbread granola non-fortified cereals
* 1-Star	milkshake cottage cheese ice-cream	peanut butter hot dogs luncheon meats sausage	apples raisins grapes canned fruit dried fruit	croissants pancakes waffles graham crackers stuffing

Extras

alcoholic beverages, bacon, bouillon, butter, cakes, candy, coffee, cookies, condiments, cream, cream cheese, doughnuts, fruit flavored drinks, gelatin dessert, gravy, honey, jam, jelly, margarine, mayonnaise, non-dairy creamer, olives, onion rings, pickles, pies, popcorn, potato chips, pretzels, salad dressings, sauces, seasonings, sherbet, soft drinks, sour cream, sugar, tea, tortilla chips, vegetable oils

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Food All Stars

Ranking the Most Nutritious Foods

-- By Becky Hand, Licensed & Registered Dietitian