Nutrient Dense Foods

It is time to replace the ineffective system of food deprivation with one of enjoyment and to shift from a philosophy of avoidance to one of encouragement. The time has some to embrace a more positive and balanced approach to eating well, focusing on tasty and nutrient rich foods that can bring positive health benefits. Selecting nutrient rich foods will allow consumers to satisfy nutrient requirements without exceeding their energy needs. Identifying foods that are nutrient rich is the goal of this post.

Nutrient density, is the concept of nutrient richness. The core concept of nutrient density is the concentration of nutrients per amount of that food or caloric contribution of that food. Simple stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. For a same amount of calories, a nutrient rich food provides many more nutrients than calories relative to the body’s needs.

Nutrients to eat – MUFA’s, calcium, fibres, iron, magnesium, PUFA’s, proteins, vitamins, potassium. nutrients to encourage.

Nutrients to limit – Trans fat, alcohol, added sugar, sodium.

Keep in mind that the nutrient rich foods mainly contain more nutrients to eat rather than nutrients to limit.

4 Comments Add yours

  1. This is so important and many people are unaware! Great article 🥰

    Liked by 1 person

    1. Garima says:

      Research suggests the standard American diet (SAD) is energy-rich and nutrient-poor.1 And when we say energy, we mean calories! That’s where the saying “empty calories” comes from — it refers to foods that provide a lot of calories without much nutritional value. On the other hand, nutrient-dense foods are rich in vitamins, minerals and other nutrients important for health, without too much saturated fat, added sugars and sodium. We’re talking fruits and vegetables, whole grains, fish, lean meat, skinless poultry, peas and beans, and nuts and seeds. You know, the good stuff!

      Liked by 1 person

  2. George says:

    The saying “what you eat is what you are” is very relevant. Many young people going after junk food leaving themselves to various health problems

    Liked by 1 person

    1. Garima says:

      Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes. There are six major nutrients: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water.


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