Foods with high nutrient density provide relatively few calories. Although they contribute significant amounts of vitamins, minerals and antioxidants, nutrient-dense foods help you feel satiated with smaller portions. As a result, your nutritional wellness, immune system function and weight can improve. Regularly consuming a variety of nutrient-dense foods, such as fruits, vegetables, low-fat dairy products and whole grains, can help you achieve optimum benefits.
Fruits and Vegetables
Fruits and vegetables are rich sources of vitamins, minerals and antioxidants. As fiber- and water-rich foods, fresh fruits and vegetables contain relatively few calories and can help you stay fuller longer between meals and reach or maintain a healthy body weight. To increase the nutrient density of your diet, the Mayo Clinic recommends fresh, frozen and canned fruits stored in natural juices, rather than sweetened fruit, dried fruit and fruit juices. All vegetables are naturally dense in nutrients. Examples of fruits and vegetables with exceptional nutrient density include berries, cherries, citrus fruits, apples, bananas, pears, plums, cantaloupe, kiwi, tomatoes, artichokes, spinach, kale, mustard greens, broccoli, Brussels sprouts, cabbage, string beans, bell peppers, carrots, potatoes and sweet potatoes.
Low-Fat Dairy Products
Low-fat dairy products, such as milk, yogurt, cheese and sour cream, provide rich amounts of protein, calcium and vitamin D. For improved nutrient density, the United States Department of Agriculture recommends replacing whole milk, heavy cream and high-fat cheeses with low-fat dairy equivalents. For a nutrient-dense dessert, consider low-fat yogurt, pudding and no-sugar-added frozen yogurt topped with fresh fruit. Low-fat milk is a healthy alternative to cream in coffee drinks, smoothies and creamy soups and sauces. If you do not consume dairy products or are lactose intolerant, lactose-free or soy-based equivalents offer similar benefits.
Whole Grains
Whole grains provide more vitamins, minerals and fiber than processed carbohydrates, such as enriched breads, cereals, pasta and baked goods. As low-glycemic carbohydrate sources, whole grains have a mild impact on blood sugar and are associated with improved blood sugar levels and weight management. To increase the nutrient density of your carbohydrate choices, select 100 percent whole grain bread over enriched white or wheat bread, and whole wheat pasta over enriched pasta. When purchasing foods made with whole grains, the American Heart Association recommends checking food packaging to ensure that whole grains are listed as primary ingredients. Examples of nutrient-rich whole grains include oats, whole wheat, bulgur, spelt, brown rice, wild rice, barley and popcorn.
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