The Nutrient Rich Food Classification

FIRST CLASS

Vegetables

Fresh Fruit

Nuts and Seeds

Beans and Legumes

Whole Unrefined Grain

To Eat Nutrient Rich : 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.