Definition
Nutrient density refers to foods providing substantial amounts of micronutrients and minerals relative to the calories they contain. Nutrient dense foods offer greater nutritional value per calorie.
Explanation
- Focusing on nutrient density promotes adequate vitamin, mineral and antioxidant intake without excessive calories.
- Nutrient dense foods like fruits, vegetables, lean protein, whole grains, and healthy fats are anti-inflammatory and support health.
- Processed foods tend to be nutrient-poor despite containing calories and carbs. Limit nutrient dense processed options like juices.
- When in a caloric deficit, emphasize nutrient density even more to prevent deficiencies from reduced intake.
Examples
- Grilled salmon and broccoli vs. a fast food burger and fries meal.
- Kale salad with chickpeas instead of a sugary snack bar.
Related Terms
- Empty calories, nutrition density, micronutrients, macronutrients
Common Questions
- How do I determine nutrient density? Compare nutrition labels and choose options higher in vitamins, minerals, and fiber per calorie.
- Is nutrient density only for dieting? No, it should be a core focus for overall health at any calorie intake level.
Do Not Confuse With
- Calorie density – The number of calories relative to weight or volume alone.
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