The NPSC score is calculated with the use of the NPSC algorithm by allocating the following points: baseline points for amounts of risk - associated nutrients in a food (energy, saturated fat,
total sugars, and sodium); points that are based on the contents of fruit, vegetables,
nuts, and legumes; points that are allocated to a food on the basis of its protein content; and, in the
case of category 2 or 3 foods, points that are allocated to a food on the basis of its fiber content.
Looking at my «gain muscle, lose fat» calorie
total (3182), I built a meal plan that includes about.75 cup of
nuts, (almond in this
case), sardines drained, an avocado, natural peanut butter (peanuts, salt) and about 4 tbs of olive oil a day.