Nutrient density relates to the number of nutrients for a particular serving of food. Nutrient dense foods are packed with plenty of vitamins, minerals and other nutrients and usually have fewer calories than those foods considered energy dense. Foods like acai berries, pomegranates, salmon and other foods deemed “superfoods” are considered nutrient dense. These should not be confused with energy dense foods which provide plenty of calories for a serving of food with fewer nutrients.
Have you ever thought about the foods you eat? What is their nutritional value? Typically any foods that are processed and manufactured with chemicals in a factory are not nutrient dense foods, unless they are fruits and vegetables packed with water instead of salt and sugar additives.
Sizing Up Nutrient Density
If you want a snack to tide you over until dinner time, you have a few choices to make. Do you choose a candy bar or an apple? Both offer approximately the same amount of food; however, one is energy dense and one is nutrient dense. The best, obvious choice is the apple. Not only are most varieties less than 100 calories but you are getting a number of vitamins and plenty of fiber. The phytochemicals found in an apple is very healthy and the fiber and water content fills you up.
The candy bar on the other hand may taste good but it is full of empty calories. This means there is no real nutritional value in a candy bar and it will not satisfy your hunger for the several hours until dinnertime. It is energy dense because the sugar content immediately floods your blood stream with energy but it burns off quickly.
You can judge nutrient density by the number of calories in your food as opposed to the serving size. A handful of pretzels may have the same calories as a cup of blueberries. However, the blueberries will be packed with fiber and nutrients including valuable antioxidants for optimal health. What is better for you – the blueberries or the pretzels? By choosing foods with a low calorie count but high values in vitamins, minerals and fiber you will always choose nutrient dense foods. The nutrient dense scenario is the best way to lose weight too.
Examples of Nutrient Dense Foods
As mentioned previously, superfoods are nutrient dense. In the fruit and vegetable category, the colorful ones are the best choices in regards to nutrient density because color translates to vitamin and mineral rich foods with essential fatty acids and phytochemicals. Some excellent examples include cherries, berries, dark leafed vegetables, oranges, carrots, sweet potatoes, broccoli and apples.
Non-vegetable and non-fruit superfoods are those that contain the same powerful vitamins, minerals, essential fatty acids and phytochemicals. Legumes, beans, oatmeal, salmon, sardines, tuna, whole grains and soy are just a few examples of nutrient dense options. By avoiding the processed and refined, you can ensure your diet will always be packed with nutrient dense foods. Check food labels for calories, amount of fiber and list of vitamins and minerals. When the food is low in calories but high in nutrients, you will have made the right choice.
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