List of Nutrient Dense Foods

The International Food Information Council defines nutrient-dense foods as those that provide substantial amounts of vitamins and minerals with relatively fewer calories. Focusing on nutrient-dense foods while on a calorie-restricted diet is an effective way to ensure that you are getting the maximum amount of nutrients possible while eating fewer calories than normal. When shopping, look for food in its natural form, as processing commonly strips nutrients from an item.

Spinach

Commonly referred to as a "superfood," spinach provides more nutrients per calorie than almost any other food. Rich in vitamins A, C, E and K as well as minerals calcium and manganese, raw spinach contains just 7 calories per cup. Low in calories because of high fiber content, spinach is also a great plant source of protein. Furthermore, spinach (and other green vegetables) contains plant micronutrients known as phytochemicals. Although evidence is not conclusive, scientists believe phytochemicals may provide additional health benefits.

Berries

Also high in phytochemicals, berries are incredibly nutrient dense while having a higher fiber content than many other fruits. This decreases the overall caloric impact of berries without negating any health benefits. Berries are high in vitamin C, and blueberries in particular are a great source of antioxidants, one type of molecule that fights cancer-causing free radicals in the body.

Whole Grains

According to the United States Department of Agriculture (USDA), a whole grain contains the entire grain kernel, which consists of the bran, germ and endosperm. Compared to refined grains (which undergo heavy processing), whole grains contain far more nutrients in addition to increased fiber content. The additional fiber provides a longer feeling of satiety and helps to prevent overeating. Examples of whole grains include oatmeal, brown rice, and bread products made with whole-wheat flour. The Food and Drug Administration (FDA) now even allows food manufacturers to claim on whole-grain product labels that including whole-grain foods in your diet may lower the risk of heart disease.

Beans

Slightly higher in calories than many other nutrient-dense foods, beans are still a high-quality alternative to starchier refined carbohydrates. High in fiber and protein, beans are also a great source of the various B vitamins responsible for energy metabolism in the body. Many vegetarians substitute beans for meat to fulfill daily protein and B vitamin requirements.