This week on the blog, Sweet Life Wellness is exploring the topic of calorie dense foods and nutrient dense foods. Too often, this very important part of nutrition is overlooked or not well known. So, join Maryland dietitian Kay Loughrey as she walks with you through this topic and shares a list of nutrient dense foods that you can add to your daily meals!
Nutrient density can be best explained as the amount of nutrients you will be able to consume for the calories in the food. This is an important concept for everyone to understand, especially those of us who are working towards healthier and happier selves. Keep reading to learn more!
Caloric dense foods generally have a high number of calories in comparison to their amount of nutrients. For example, a slice of bread with 150 calories in the slice but having low amounts of sugar and high amounts of protein would be a nutrient dense food.
Nutrient dense foods generally have a high amount of nutrients for their calories. For example, a slice of bread with 150 calories in the slice but having low amounts of sugar and high amounts of protein would be a nutrient dense food.
Caloric dense and nutrient dense foods do not have to be labeled as “good” or “bad”. While nutrient dense foods offer more nutrients and are generally better health-wise for our bodies, it is important to remember that all foods can be enjoyed in balance! One way you can practice balancing your foods is by replacing some caloric dense foods with a more nutrient dense option. For example, replacing white rice with brown rice, sour cream with Greek yogurt, or chips with mixed nuts. Foods that are considered most nutrient dense are fruits, vegetables, grains, low-fat, low sodium, and low sugar foods. Here is a list of nutrient dense foods for you to try adding to your day-to-day diet!
List of nutrient dense foods to enjoy!
~ Fruits
- Avocado
- Blackberries
- Kiwi
- Strawberry
- Orange
- Lime
- Blueberries
- Raspberries
- Grapefruit
~ Vegetables
- Watercress
- Beet green
- Chard
- Leaf lettuce
- Turnip green
- Scallion
- Cauliflower
- Carrot
- Cabbage
- Spinach
- Carrots
- Broccoli
- Brussel Sprouts
- Kale
- Sweet potato
~ Grains
- Quinoa
- Oats
- Barley
- Wild rice
~ Meats/Meat alternatives
- Salmon
- Chickpeas
- Black beans
- Mushrooms
- Lentils
Learn more about nutrient dense foods in another blog from Sweet Life Wellness here.
Resources
American Heart Association. “How Can I Eat More Nutrient-Dense Foods?” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods#:~:text=The%20basic%20concept%20of%20nutrient,get%20for%20the%20calories%20consumed.&text=Think%20of%20it%20this%20way,but%20few%20vitamins%20and%20minerals. November 2, 2021. Accessed November 11, 2023.
Healthy South Dakota. “Choosing Nutrient-Dense Foods.” South Dakota Department of Health. https://healthysd.gov/choosing-nutrient-dense-foods/. Accessed November 7, 2023.
DFD Russell Medical Centers. “Calorie-Dense vs. Nutrient-Dense Foods.” https://dfdrussell.org/nutrient-dense-foods/. March 30, 2023. Accessed November 7, 2023.
Vergeer L, Veira P, Bernstein JT, Weippert M, L’Abbé MR. The Calorie and Nutrient Density of More- Versus Less-Processed Packaged Food and Beverage Products in the Canadian Food Supply. Nutrients. 2019;11(11):2782. Published 2019 Nov 15. doi:10.3390/nu11112782. Accessed November 7, 2023.
Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390. Accessed November 13, 2023.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Karis N. Hicks
North Carolina Central University
M.S. – Nutrition Studies
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