The other day, I wrote about trading up my usual breakfast of Quaker Old-Fashioned Oats (NuVal score: 57) for Bob’s Red Mill Bulgur Wheat (NuVal score: 91). So, this morning, I whipped up a bowl of bulgur and oat bran (NuVal score: 60) instead of my usual oats, which ended up being a nutritious and delicious trade-up.
To my bowl of bulgur and oat bran, I added pitted dates (NuVal score: 91), non-fat milk (NuVal score: 91), chia seeds, and ground flaxseed meal (NuVal score: 100). It was a very tasty breakfast!
Trading Up Downtown Giveaway
Here’s your chance to win some bulgur!
And, a fun springtime flower bowl for your morning bowl of bulgar.
I love this bowl! Isn’t it adorable?
To Enter: Visit the NuVal website, look around, and leave a comment about something new you learned from it. I will randomly pick a winner tomorrow morning. Good luck!
Developed by an independent panel of nutrition and medical experts, the 
I learned that Tropicana Ruby Red Grapefruit juice has less sugar and calories (plus more calcium and vitamin D)!
Plain greek yogurt is such a nutritious treat!
I found that the Kashi TLC Tasty Little Chewy Oatmeal Cookies have a score of 40 while the Nabisco Chips Ahoy chewy Real Chocolate Chip Cookies has a score of 2. Guess what I will be trading up to?
I was really surprised to see how much lower 2% milk scored than 1% and skim milk. I definitely expected it to score lower, but not 26 points lower! 1% only scores 10 points lower than skim. Good think I love skim milk!!
I was happy to see that most frozen veggies have a good score – sometimes I just don’t have fresh ones on hand.
I found out that Egg Beaters ” 58 ” is higher than a egg “33″. Very interesting.
I was surprised at the score for Nilla Wafers vs. Teddy Grahams. Just this weekend at the grocery store, I was debating which one to purchase. Ultimately, I went with the Teddy Grahams which has a higher score!
I was surprised to see how long the Kashi cereal scores are. Looks like I’ll be grabbing some Shredded Wheat instead!
I am very happy to report the broccoli kick I have been on is 100% backed by NuVal with a score of 100! Sweet… time to stock up on more.
I was surprised by the cereal scores. It reminds me that just because a brand like Kashi is labeled healthy doesn’t mean it is as nutritious as we think!
I was surprised at how low some of the scores for canned veggies were….I guess its all the sodium!
I found that my favorite pasta sauce (Roa’s Arrabiatta) is a great choice and was used as a trade up
I was surprised to learn that plain, air-popped popcorn earned a score of 91. Air-popper here I come! Though I may have to add some Parmesan cheese
Surprised to learn that frozen vegetables (prepared) score way lower than plan frozen vegetables. Very interesting.
I learned that coconut didn’t score as high as I thought it might: 24. I just added it into my diet after reading about all the health benefits. Hmmm . . . maybe a suggestion for NuVal is that I wish there was a short analysis with each of it’s scores. That would be really helpful for those who want a little more detail.
Otherwise, yay for pineapple scoring 99! I wouldn’t have guessed that one either!
I was in Meijer the other week and was surprised to find out how high Shredded Wheat scored compared to Kashi cereals! I made sure to pick up a box. I love that NuVal scores are showing up in stores now
I learned that even though something “looks” healthy- it doesn’t always mean it will score high. I was surprised about the Kashi cereals scoring so low. I definitely thought their scores would be higher. I would love to have NuVal in my grocery stores but it doesn’t look like there are any stores around here that are on board yet.
I learned that Egg Beaters have a better score (58) than actual eggs (33)!
I learned that two of my most fav fruites (blueberries and strawberries) have perfect Nuval scores of 100!!!! YAY!
i had no idea that nuval scores were on display in grocery stores. that’s so cool!
I learned that avocado scores 89. good thing cause I looove avocado! And that bowl really is too cute!
i learned nature’s own bread is awesome :] love it, since i already buy it!!
I learned my favorite bread…Nature’s Own 100% whole wheat is a great trade up! I had no clue…I knew I loved it for a reason.
I was surprised to see that pineapple scored a 99! Since it is such a sweet fruit, I thought it would be packed with more natural sugars. So I am surprised that it rated higher than mangos and bananas, for instance.
I had no idea sardines were so good for you!
I was a little surprised that the highest scoring “salty snack” only scored a 40….although I don’t know why I was surprised.
Also, I put in a request because I would love to see NuVal at my local store!
While I have seen you mention the Nuval system many many times, I thought it was just another weight loss plan to follow like Jenny Craig ect. I was surprised to learn that the system was developed by a reputable scientific institution and that the scores are computed using a complicated algorithim! Math just comes up everywhere!
I learned that the fresh broccoli in my lunch salad scores a perfect 100 on the Nuval scale.
I knew that blueberries are really good for me, now I know they are a perfect 100!
I am surprised to see that Kashi cereals scored so low. But then it is good to see that the (cheaper) shredded wheat scores higher. I am thrilled that I live near a Meijer grocery store and will, when time permits, be able to do some NuVal score comparisons and, quite possibly, some trading up!!! Would love to try the bulgur as I am a big old-fashioned oats eater! Thanx for the opportunity to win!!!
I was interested to learn which cereals had the best scores -but am still curious to know how Wheaties scores… I didn’t see it on there. I need to know if my “breakfast of champions” addiction is good for me!
I was surprised the Silk Light Soy Milk was more nutritious than scallops. I knew it was healthy, but I thought the pure protein would be better for you. I did score better on the test this time than last time I took it though! Go me!
We’ve been eating a lot of fish and seafood in our house lately so I did a little search to find scores on NuVal’s site. (I was surprised to see how low lobster scores!)
I’ve never heard of Nuval at all…I learned way too much in my first visit to write in this box! I’m excited to look more into it, for sure!
I was surprised that the Teddy chunky pb scored considerably lower than the unsalted creamy. I wonder if this is just a salt vs. no salt issue, or whether there is more to it?!
I learned that there aren’t any NuVal stores in my area.
But, I can try to fix that by letting them know about it.
I learned about NuVal period. I had never heard of it and am new to reading the blog.
I LOVE that bowl! I learned that fresh broccoli scores 100/100 – yippee!
I learned that probiotic drinks and yogurts are *not* scored differently on the NuVal scale because probiotics are not yet federally regulated dietary supplements.
I learned that Fage 0% Greek Yogurt has a NuVal Score of 94 – that is awesome!!
I learned that canned green beans actually scored higher then frozen artichokes by playing the game!! The canned veggie scored 100! I always thought canned veggies were not as good for you as frozen and in my mind thought fresh was best, frozen was second and then canned if you had too. Interesting information to find out.
I went to check the score of the avocado that I put on my sandwich last night – 89!
I love that you can look at all the scored foods by rank (like all between 100-91) — a great place to start for my shopping list.
Speaking of which, I would love to see a shopping list on the Web site of the best NuVal recommended basic grocery items to buy at the store, such as whole wheat bread, salad vegetables, beans, cheeses etc. that you’ll buy every week. I think that would be really helpful for newbies (like myself) trying to get into the NuVal system. More recipes would be great too!
I learned that canned green beans with no salt added have a score of 100! That’s odd to me that canned would be considered just as nutritious as fresh but it makes me feel better about choosing canned sometimes!
I learned how nutritious shrimp is on Nuval, which is good since my husband and I eat tons of it
The blog world has seemed really into coconut lately so I thought I’d look up its NuVal score. I was surprised to see it was only 24, and wondered why that was…
This giveaway is great–love the bowl!
I learned that avocados have more fiber than I would have thought — from the website, “A 100g serving (about ¾ cup sliced) has almost 7 grams of fiber.” That’s wayyy more than I would have guessed! Another reason to feel good about putting it on my sandwiches (or indulging in guacamole)!
I learned that blueberries, one of my favorite fruits have a score of 100! I can’t wait until summer when I buy a ton, freeze them and they taste like candy!
I learned the Egg Beaters have a higher score than eggs. Time to trade up!
I was sad to see Quaker Life Cereal only has a score of 25, but I still love it, I can’t help it!
I was surprised (and happy) to see how high sweet potatoes scored!
Like a few people above, I found it really interesting that egg beaters beats out eggs. I’ve always wondered which is better!
My favorite food, pineapple, scores a 99!
I am surprised to see that fresh sardines are the highest scoring seafood!
I love seafood and enjoy it for dinner weekly. I’ve never incorporated sardines into our meals before… perhaps I should try it?
I was pleasantly surprised to learn how high the scores were for frozen vegetables. They’re convenient, inexpensive, and great for me–score!
I was surprised that many of the potato chips scored higher than chex mix but I don’t eat much of either so that is good! I absolutely adore that flower bowl too!
wow! egg beaters have a higher score than eggs!
I learned that avocado and pineapple have super high scores! A good reminder to eat my fruits! Yummm!
I learned that NO store near me has a Nuval scoring system! You can bet I recommended a chain or two while I was at the website.
THANK YOU for such an amazing giveaway, Tina.
I learned how to make Grandma’s Casserole and I can’t wait to try it!! Sans mushrooms… I don’t like those!
I was kind of shocked that Iceberg Lettuce scored 82! I had always heard that it had basically no nutritional value!
I learned that the Special K w/Protein has more fiber and protein than regular Special K. An overall healthier choice!
I am very happy to see that almost ALL fresh veggies score a 100! Great, because I love fresh veggies!
I learnt that Cheetos are just as bad for you as I always thought! (NuVal score: 5!) Just as well I’ve never liked them
I refuse to look up dark chocolate, though…
I LOVE Kashi cereals and I had no idea that they scored low on the scale. I assumed they would score higher! I guess I’ll be having more oatbran for breakfast!
I always thought that the products with health claimes like “now with protein!” etc were all talk –but it turns out sometimes they ARE better like the Special K with protein cereal:)
eeeek i learned i need to reevaluate my cereal choices. i like cereal as a “treat” but i think i need to try something a little more nutritious!! (or just go for some famous amos for same score as my beloved capt crunch!)
I was really surprised to see how much lower 2% milk scored than 1% too!
I learned that the cereal I love (Kashi) did not really score that high…
I learned that sardines are even more nutritious than all sorts of other seafoods that are very healthy. I don’t even know if I’ve ever eaten sardines!
I didn’t realize that Life cereal only scores a 25, but I guess I shouldn’t be surprised. I love Life cereal, but I guess I should trade up more often, or pair it up with something more nutritious if I do choose to have it.
I like the bulgur & oat bran idea, I hope to try it soon!
I learned that ruby red grapefruit has a score of 99- Hooray! I love grapefruit and eat one almost everyday!
I was shocked to see that Kashi’s cookies scored a 40, and are surprisingly healthy! I will definitely try them out in the future.
I learned that my favorite blue chips scored a 40! I thought all chips would be much lower.
I learned a few things today (good thing I go to the NuVal website quite a bit!) First, I didn’t realize that March was National Nutrition month – I love it! I also did not realize that an avocado received the score of 89. Glad I have an avocado for my salads this week!
I learned that almost all fruits scored pretty high (i.e. berries = 100), despite all the sugar. I eat fruit like a snack, so now I can feel good about getting my sweets!
I am surprised that eggs score so low.
I learned that bulgur wheat scores wayyy higher than oat bran! I might have to make the switch…but I need to win this giveaway so I can taste it first
I learned that there is a recipe section on the website! Grandma’s Casserole looks delish — I may have to make it now!
Like others, I was surprised how high egg beaters scored! Better than eggs, wow. I’ve been dying to try bulgur wheat! And that bowl is too cute!
I was surprised about how high some products scored — OreIda Steam’n'Mash Sweet Potatoes score of 81, Frozen Dole Strawberries score of 100 (makes me ECSTATIC b/c I have them in my freezer right now), and Barilla Plus pasta score of 91. It just goes to show you that you can cook quickly on a budget and still eat really healthy.
Frozen cauliflower with sauces scores only a 25! Yikes
I liked this:
The Tropicana Pure Premium Ruby Red Grapefruit Juice has less sugar for the calories, as well as more calcium and vitamin D. (compared to orange juice).
Grapefruit juice it is then! Luckily I love it
That pineapples score so high–a 99! I’ve heard so little about the nutritional benefits of pineapples but I’m ecstatic to see they score so high since I LOVE them!
I learned that eggs have a lower score than egg beaters! I would’ve thought the more “natural” food should score higher but I guess not!
I feel less guilty, now, after eating a majority of an avocado because it scored an 89. Granted portion control and a healthy amount of avocados are important, but good to know!
Kashi cereal scores low, and I thought I was being good by buying those. wish every store had NuVal scores. that would take the guess work out of buying healthy (and apparently most people, inculding me, guess wrong)
[...] Trading Up Downtown » Blog Archive » Trading Up to Bulgur Wheat [...]
I learnt that canned veggies score so low compared to the fresh ones.
I was pleased to see that grapefruits scored so high, I LOVE them!
I was a little disappointed by Kashi cereal scores, but was pleased to see how good a choice my other go-to of plain non-fat Greek yogurt is!
I learned that my lunch had some pretty good scores. avacado: 89, carrots: 99, spinach: 100.
I just whipped up a delicious smoothie of Coconut and frozen blueberries with soy milk
I’m so glad that fresh blueberries score a perfect 100 on the NuVal scale! Love it.
I learned that canned beets only score an 8!
march is national nutrition month!! i never knew!
I learned that Glutino pretzels got a whopping score of 1! Definitely will make me think twice before snacking on pretzels right out of the bag!
I learned eggs score lower than egg beaters – I had no idea! Love that cute bowl!!
I love lobster! I thought it was sooooo good for me
Why does it only get a score of 36?
I didn’t know fat free sour cream was rated so high!
That bowl is so cute! I was surprised to learn that kashi flakes cereal had a lower score than cheerios oat cereal.
I suggested my grocery store for NuVal scores! Would love that to happen!
I eat crackers for snack.. so I just looked up the cracker values. I will definitely be buying the Kellog’s crackers from now on!
The scores for cereals confirm my resolve to try to stick to oats for breakfast.
I love to see Fage Greek yogurt scores so high. It’s one of my favorites!
After eating eggs for dinner, I’m bummed (and surprised) to see they sore lower than I would have thought
i learned that just frosting shredded wheat cereal really drops the score drastically.
regular shredded wheat: 91
frosted shredded wheat: 31
but i love my frosted shredded wheat!
I was completely shocked by the scores on Kashi and other cereals… I haven’t eaten any cereal at all in a while because it’s so confusing, but maybe now I can go out and buy a box!
I learned that egg beaters (58) have a better score than real eggs (33). Who knew?
I learned that frozen spinach (Green Giant brand) scores a 67. I expected it to be higher, but I guess that isn’t a bad score. I made Spinach Lasagna for dinner last night, so I was curious to see how well the main ingredient scored.
I’ve visited the Nuval page many times in the past, but I actually just learned that there’s a “Suggest A Store” page! I just spent the past 10 minutes suggesting the three grocery stores in my area. I absolutely love Nuval and it would make shopping SO much more enjoyable if the scores came to my local stores. Fingers crossed!
I have learned that there really are certain “trade ups” even for things that are considered healthy, such as certain fruits, veggies, and milk scoring better than others. These are such essential staples, but it’s nice to know that by choosing specific ones you can really pack a nutrient punch into your day!
Lobster only has a score of 36!
Some of the my favorite Kashi cereals have very low scores..that’s not fun to know..
I’m surprised that Horizon Organic 2% Milk doesn’t have as high score as other organic milk.
I learned that the NuVal team worked for two years in developing the Overall Nutritional Quality Index which calculates the scores!
Blueberries have such high scores!!yay
I wonder if frozen blueberries would have the same score..?
and I am saddened to see that Kashi Go Lean doesn’t score so high :[
Love that the Greek yogurt is so high! My newest favorite!!
I learned that NuVal scores are available at Meijer stores, which I think is awesome! I don’t live near one anymore, but there is one a mile from my parents house and a lot of my family and friends in the Mid-West can benefit from having nuval scores at their grocery store!
This is a great site! I felt better about my morning office oats which use Egg Beaters versus eggs. Egg beaters were higher at ” 58 ” than a egg “33″. It’s nice to have a happy healthy surprise!
I learned that my beloved Silk Chocolate Light has a score of 56 while the Silk Chocolate regular soy milk has a score of 68! I’ll have to give it a try!
I went to the NuVal site and checked out what stores the scores were listed in. I realized that there are none in my area.
On a happy note, I love Bulgur and that bowl is too cute. I hope I win!
I was surprised to see that Green Giant green bean casserole is similar in nutrition to Kashi flakes cereal. Who knew. I just wish there were stores near me that used the system.
It’s interesting to me that Kashi & Honey Bunches of Oats both score a 29!
I learned that blue corn chips are the BEST possible healthy chip decision which is incredible because these are the chips I buy when I want chips/salsa. I started buying them because they were blue and different, now I have a much better reason
Thanks!!
I learned a lot about the nutritional values of fat-free cow’s milk, soy milk, and milkshakes. Fat-free cow’s is still the highest, although the soy milk products weren’t too far behind!
Bummed to learn that Kashi doesn’t score that high… I just got my boyfriend hooked on this cereal!
I was surprised that Kashi cereals did so poorly.