A study from Tufts University in the US claims to provide the definitive guide on food and drink nutrition.
The researchers at the Friedman School of Nutrition Science and Policy based at the university in Boston developed the ‘Food Compass’ after spending three years investigating over 8,000 different types of food and drink.
The ‘Food Compass’ scores 54 different characteristics across different health-relevant aspects of foods, drinks, and mixed meals, providing for one of the most comprehensive nutrient profiling systems in the world.
The characteristics were selected based on nutritional attributes linked to major chronic diseases such as obesity, diabetes, cardiovascular problems, and cancer, as well as to risk of undernutrition, especially for mothers, young children, and the elderly.
Each food, drink, or mixed dish receives a final Food Compass score ranging from 1 (least healthy) to 100 (most healthy).
“Once you get beyond ‘eat your veggies, avoid soda,’ the public is pretty confused about how to identify healthier choices in the grocery store, cafeteria, and restaurant,” said the study’s lead and corresponding author, Dariush Mozaffarian, dean of the Friedman School.
“Consumers, policy makers, and even industry are looking for simple tools to guide everyone toward healthier choices,” he added.
The researchers identified a score of 70 as reasonable for foods or drinks that should be encouraged.
Foods and drinks scoring 31-69 should be consumed in moderation. Anything scoring 30 or lower should be consumed minimally.
As you’d expect, things like fruits, vegetables and nuts picked up scores in the 70s while ultra-processed snacks and desserts were way down the list.
Cheerios (95) and Shredded Wheat (83) are top scorers in the grain category scoring higher than a boiled egg (51). Cornflakes (19), Special K (18) and Frosties (15) are breakfast cereals you may want to avoid!
If you enjoy a coffee to start your day, a skimmed milk cappuccino comes in higher (73) than the full-fat version (58) and even an espresso (55). If you want to keep your stomach healthy maybe opt for a celery juice or tomato juice instead (100).
