Around 74 percent of Americans are not eating healthy diets, according to the American Dietetic Association. Children are especially notorious for not eating the recommended number of servings from the four food groups, with only 2 percent meeting these goals. You can improve your diet and that of your children by choosing healthier foods and eating a more nutrient-dense diet.
Features
Although nutrient density might seem complicated, the term means the amount of nutrients that you get for any given number of calories. You should aim to get the most nutrients for the smallest number of calories, according to the Dietary Guidelines for Americans published by the U.S. Department of Agriculture in 2005.
Significance
Foods that are more nutrient dense are healthier, and help to ensure that you get all of the nutrients that you need within the number of calories you should be eating. This means you are more likely to stay healthy because you will be at a lower risk of getting chronic diseases, such as heart disease and diabetes, according to FamilyDoctor.org, a site run by the American Academy of Family Physicians.
Identification
Nutrient-dense foods include low-fat dairy, fortified foods and brightly colored vegetables, according to Clemson University. Foods that are high in sugar or fat, refined or white in color tend to be less nutrient dense.
Ann Yelmokas McDermott, Ph.D., M.S., L.N., of the Jean Mayer Human Nutrition Research Center on Aging at Tufts University recommends choosing the least processed option of the food you are considering, and try to have at least four colors on your plate during each meal for the highest nutrient density.
Misconceptions
An item that is lower in fat isn't necessarily more nutrient dense. For example, fat-free cookies and cakes might not have fat, but they contain a lot of sugar without many vitamins and minerals. On the other hand, nuts have more fat but they also have many more nutrients. Low-fat foods are only nutrient dense if they are naturally low in fat, according to Yelmokas McDermott.
Expert Insight
The Dietary Guidelines for Americans recommends that you limit your consumption of trans fats, saturated fats, cholesterol, alcohol, salt and added sugar while choosing nutrient-dense foods and drinks from each of the four food groups. Nutrients that are of particular concern for Americans include fiber, vitamin E, magnesium, potassium, calcium, vitamin C and vitamin A, according to FamilyDoctor.org.
References
- Cooking Light: Get the Biggest Bang for Your Calorie with Nutrient-Dense Food
- Clemson University: Nutrient Density
- Dietary Guidelines for Americans 2005: Chapter 2 Adequate Nutrients Within Calorie Needs
- FamilyDoctor.org: Changing Your Diet: Choosing Nutrient-Rich Foods
- American Dietetic Association: The Importance of Nutrient-Rich Foods in Planning Nutritious Meals for Children
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