Nutrient density refers to the amount of healthy nutrients in food relative to its calorie content. Superfoods, such as fresh fruits and vegetables, lean proteins, and whole grains, are high in nutrient density and should be a staple of a well-balanced diet. To choose the most nutrient-dense foods, compare options of similar size or energy content and check nutrition labels. However, a moderate level of fat intake is necessary for proper bodily functions, and a registered nutritionist or doctor can help find the right balance of foods for a healthy diet.
Nutrient density, sometimes abbreviated as ND, is a term that generally refers to the amount of healthy nutrients a food has relative to the number of calories or kilojoules it contains. A food with a high level of nutrient density often contains several vitamins and minerals, as well as phytochemicals and essential fatty acids, but should also contain relatively low fat, sugar and energy content. In general, fresh and colorful fruits and vegetables, lean proteins, and whole grains are foods with a high level of nutrient density. These healthy options, often called superfoods, are the opposite of “empty calorie” foods and should be a staple of a well-balanced diet.
For those who are trying to lose weight or just want to maintain a healthy diet, superfoods are generally the best option for most meals and snacks. To choose the foods with the highest nutrient density, one can consider their options in two ways. First, one can choose options that are roughly the same size, then deduct the amount of nutrients versus the number of calories in each choice. Although a banana and a small, plain bagel may seem like the same amount of food, a banana has more vitamins and fewer calories or kilojoules than a bagel and would therefore be the healthier choice.
On the other hand, one could consider two different serving options that have the same energy content. A small serving of French fries could have the same number of calories or kilojoules as a tuna wrap with lots of vegetables and a whole wheat tortilla. In this case, the tuna wrap, although it offers the same energy content as the French fries, would be the best option; This is because the casing contains many more nutrients.
Unprocessed fruits and vegetables almost always offer a high level of nutrient density. Canned foods are often stored in sugary syrups that can alter the nutrition level of a healthy food. Lean cuts of meat like fish, chicken, and turkey are also quite healthy, as are fresh whole grains. Most foods in the supermarket offer a nutrition label that can be checked to confirm how nutrient-dense a particular food is.
While nutrient-dense foods should be eaten more often than energy-dense foods, superfoods shouldn’t be eaten alone. A moderate level of fat intake is necessary for proper bodily functions. When one doesn’t consume enough fat, the body can go into “starvation mode,” drastically slowing metabolism to conserve fat stores. Eating only foods that are low in energy may not be suitable for athletes or young children, who generally burn energy at a higher than average rate. A registered nutritionist or doctor can help you find the right balance of foods for a healthy diet.
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