Nutrient Density (ND) Rating System for Snacks by Babette Lamarre, M.A., NTP, CGP
NDZero (.0-.2)
1-3 per month
ND1 (.05-.3)
Up to 1 per week
ND2 (.1-.5)
3 – 10 per week
depending on activity level
ND3 (.4-1)
1 per day, more if active
ND4 (1-10)
No limit
Glutino products
Blue Diamond Nut Thins
Mary’s Gone Crackers
Go Raw Live Pumpkin Bar
Bhuja Nut Mix
Original: Corn starch, white rice flour,
vegetable margarine (fats and oils of
coconut and palm partially
fractionated, water, mono and
diglycerides (palm), salt, flavor),
modified corn starch, dextrose, liquid
whole egg, salt, yeast, guar gum,
sodium bicarbonate, ammonium
bicarbonate, mono and diglycerides,
flavor.
Protein to Carb Ratio: 1/23 grams =.04
Sugars: 1 gram
Almond Nut Thins: rice flour, almonds,
potato starch, expeller pressed safflower
oil, sea salt, natural almond flavor, natural
butter flavor.
Protein to Carb Ratio: 3/23 grams = .13
Sugars: 2 grams
Organic short grain brown rice, organic whole
quinoa, organic brown flax seeds, organic
brown sesame seeds, filtered water, organic
whole caraway seeds, organic wheat-free low
sodium tamari (water, whole organic
soybeams, salt, organic alcohol) and sea salt.
Protein to Carb Ratio: 3/18 grams = .17
Sugars: 0 gram
Sprouted organic pumpkin seeds,
sprouted organic flax seeds, organic date,
raw organic agave nectar, Celtic sea salt.
Protein to Carb Ratio: 9/11 grams = .8
Sugars: 5 gram
Nuts (peanuts, almonds, cashew),
multigrain noodles (yellow peas, sunflower
oil, rice, potato, tapioca, sesame seeds),
green peas, sunflower oil, chick peas, salt,
natural spices (chilies, turmeric, cumin,
coriander, paprika), sugar, citric acid.
Contains peanuts, sesame, almonds,
cashews, paprika.
Protein to Carb Ratio: 5/3 grams = 1.7
Sugars: 2 grams
Schar products
Organic Tortilla Chips
Organic blue corn, expeller pressed oleic
safflower and/or sunflower oil, sea salt.
Protein to Carb Ratio: 2/16 grams = .13
Sugars: 0 grams
Way Better Snacks Black
Bean Sprouted Tortilla Chips
Alive and Radiant Kale
Chips
Go Raw Pizza Flax Snax
Table Crackers: potato starch, rice
flour, buckwheat flour, eggs, palm oil,
modified corn starch, dextrose, salt,
yeast, hydroxypropyl modified
cellulose, sunflower lecithin, cream of
tartar, ammonium bicarbonate, natural
flavor
Protein to Carb Ratio: 2/24 grams =.08
Sugars: 2 grams
Stone Ground Corn, High Oleic Sunflower Oil
and/or Safflower Oil, Organic Sprouted Black
Bean, Organic Sprouted Flax Seed, Organic
Sprouted Quinoa, Pure Sea Salt
Protein to Carb Ratio: 2/12 grams = .17
Sugars: 0 grams
Kale, cashew, red bell pepper, lemon
juice, nutritional yeast, and Himalayan
crystal salt. Most ingredients organic.
Protein to Carb Ratio: 4/7 grams = .6
Sugars: 1 gram
Sprouted Organic Flax Seeds, Sprouted
Organic Sunflower Seeds, Sprouted
Organic Sesame Seeds, Organic Tomato,
Organic Tomato Powder, Organic Spices,
Celtic Sea Salt, Organic Garlic Powder
Protein to Carb Ratio: 5/5 grams = 1.0
Sugars: 1 grams
Corn, ½ cup whole kernel
Protein to Carb Ratio: 2/15 grams = .13
Sugars: 2.5 grams
Progression: White starches & artificial ingredients  Some real ingredients but bad fats, chemicals, etc.  Whole grains and good ingredients (but high carb)  Nutrient dense ingredients
with sugars  Nutrient dense ingredients with little or no sugar. The rating system looks first at quality of ingredients, then at protein to carb ratio, then at how fast acting the carbs are.
NDZero and ND1 Foods:
 Eat them infrequently (1-3 times per month max) and eat small amounts.
 Always eat them with protein and good fat. In fact, eat a few bites of protein and fat first.
 But do treat yourself once in a while if you are drawn to these types of foods – they are not “poison” the way trans fats are, but they can offset your blood sugar balance if you
eat them too often and in large quantities without protein and fat.
ND2 Foods:
 Eat these foods occasionally or daily (3-10 times per week) if you feel good with carbohydrates. Stick to small portion sizes.
 Always eat these foods with protein and good fat, never alone.
 These foods are rich in minerals and some vitamins and fiber (mostly from whole grains), but high in carbs.
ND3 Foods:
 Eat these foods often (1-3 per day, depending on your activity level)
 The ingredients in these foods provide lots of protein and good fat. There is sugar in these foods, though, so make sure to look at the amounts.
 Even though the sugars are good sugars, they still raise your blood sugar. If they do not go over 5 grams of sugar and 10 grams of carbs, then you can eat one to three
servings daily or more, depending on your activity level.
ND4 Foods:
 Eat these foods as often as you wish.
 These foods are balanced properly by themselves as far as protein, fat, and carbs. These foods are your go-to snacks for most of the day.
For help with nutrition, contact Babette Lamarre, Nutritional Therapy Practitioner, at info@askbabette.com - www.AskBabette.com