The term “nutrient-dense” indicates that a particular food is rich in naturally occurring nutrients. Foods considered nutrient-dense are fruits, vegetables, whole-grains, beans, legumes, nuts, lean meats and fish. Foods can be both nutrient-dense and energy-dense (not low in calories), and still be healthy, such as peanut butter, extra virgin olive oil and avocados.
A good way to visualize this is to take two foods of equal calories and compare their nutrient-density. Let’s compare a cup of blueberries with 5 crackers (made from white flour). Both portions contain about 100 calories. The blueberries are packed with naturally occurring vitamins, minerals, fiber, antioxidants and other healthful compounds like phytochemicals; which makes them nutrient-dense. The crackers, however, are made with processed ingredients and additives, which makes them nutrient-poor and filled with empty calories… meaning they contain calories but have little nutrition.
Nutrient-dense foods are key for successful weight loss, critical for optimal health, and provide many other health benefits, some of which include:
- Reduce the risk of chronic diseases and illnesses
- Provide your body with the nutrients it needs for optimal digestion and metabolism; for healthy skin, hair and nails; for healthy bones and teeth.
- Provide your body with energy
- Contain nutrients that support emotional health, including depression
Nutrient-dense foods that can help you manage your weight include:
Fruits
Fruits contain nutrients essential for optimal metabolism. The fiber and water in fruits contribute to feeling full between meals, and promote digestive health. Go for 3 or more servings of fruit each day.
Vegetables
Nutrient-rich vegetables are low in calories and a key component of any weight loss plan. Vegetables are also packed with fiber and water and help with feelings of fullness, which tends to result in eating less. Fill half of you plate with vegetables at meals and snack on vegetables during the day.
Calcium-rich Foods
Calcium-rich foods, such as yogurt, low-fat cheese, low-fat cottage cheese, tofu, fortified almond milk, and rice milk can help you manage your weight. Go for 2-3 servings of calcium rich foods each day.
Whole Grains
Whole-grains are rich in vitamins, minerals, and fiber. They also contain phytochemicals, and essential fatty acids. Try expanding the types of whole-grains in your diet to include brown rice, oatmeal, quinoa, bulgur, barley, spelt and millet.
Nuts
Nuts are a rich source of vitamins, minerals, fiber, and heart healthy fats. Eat a serving of nuts (1 ounce) each day.
Sincerely,
Lisa
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Tags: fruit, health, healthy diet, nutrient-dense, nuts, vegetables, weight loss, whole grains
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