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Nutrient Rich - Food Classification Chart

First Class
Vegetables
Fresh Fruit
Nuts and Seeds
Beans and Legumes
Whole Unrefined Grain

Average Nutrient Needs Met
based on 2,000 calories

To Eat the Nutrient Rich Way: Eat 80-90% First Class foods, or more.

Second Class
Fish
Low-fat Dairy
Wild Meat and Fowl
Eggs
Red Meat



Smaller amounts of Second Class foods, if you eat them.

  

Third Class
Refined Grains
Full-fat Dairy
Refined Oil and Sweets



Avoid Third Class foods, as much as possible.

  
     

 

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