The 3 Classes of Food Are a Great Way to Understand the Nutrient Density of What You Eat.

The 3 Classes of Food—Nutrient Density Chart

It is very important to understand how healthy or “nutrient-rich” you are eating right now and to be convinced that you are actually eating nutrient-rich foods. The 3 Classes of Food— Nutrient Density Chart will help you understand the difference between nutrient-rich and nutrient-poor foods.

As you start eating up to 90% or more plant-based nutrient-rich foods and then optimize the way you eat for nutrient density, volume, variety and great taste (free of addictive substances) you’ll start eating the right amount of calories for you. This is guaranteed to 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 second-class nutrient-poor foods and third-class nutrient barren foods to first class nutrient-rich foods.

To understand how this information was established, read the References Here.

First Class, Nutrient-Rich “Superfoods”


These are plant foods that are rich in virtually all of the nutrients your body needs to function, stay healthy and perform well. They also have fiber and phytochemicals, and they do not contain substances your body does not need. It is recommended that you maintain a diet that is made up of at least 90% or More Plant-Based, Nutrient-Rich foods, meals, and menus for the best all-around results. Examples of these superfoods include:

Second-Class, Nutrient-Poor


These are animal-based foods that are rich in some nutrients but are missing whole categories of others. They also contain substances like cholesterol and saturated fat that the body does not need from dietary sources. It is recommended that you maintain a diet that includes no more than 10% animal foods if you decide to eat them at all. Examples of these foods include:

Third-Class, Nutrient-Barren


These are foodstuffs of both plant and animal origin that have been refined and stripped of their nutrients. While some are added back in for nutritional and marketing purposes, most of the ingredients are highly concentrated pleasure-stimulating substances that addict you, leave you fat and sick. It is recommended that you eat these foodstuffs rarely or avoid them all together. 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 “superfoods” and what you want to be eating for the best results.