Nutrition Packed Foods

Ironically, many Americans eat diets high in energy, but low in nutrients, filling up on sodas and white flour baked products. As a result, they risk becoming overweight but undernourished, according to the U.S. Dietary Guideline for Americans, 2010. To stay healthy and avoid serious disease, choose nutrient-dense foods that pack a large dose of vitamins and minerals along with the energy they provide.

Definitions

The 2010 U.S. Dietary Guideline for Americans Committee, DGAC, says nutrient-dense foods are those "that provide substantial amounts of vitamins and minerals (micronutrients) and relatively few calories." They add that nutrient-dense foods also limit or exclude solid fats or added sugars, and that the foods themselves, in all varieties of minimally processed forms, are better than supplements at providing nutrition.

Examples

Nutrient-dense foods span the basic food groups. The list from Harvard Health Publications is typical, with vegetables such as kale, mushrooms and potatoes; fruits such as avocados and cantaloupe; whole grains such as oats, quinoa and brown rice; milk products such as yogurt; proteins such as fish and lean beef; and legumes such as beans and lentils.

Eat Right America provides scores for nutrient- dense foods--collard greens rate 1,000, cabbage gets 481, carrots get 240 and kidney beans get 100. Other favorites include sea vegetables, such as kombu and nori, and seeds, such as sesame, poppy, sunflower and pumpkin.

Special Concerns

The 2010 DGAC found that some nutrients were in especially short supply in the diets of most Americans and provides tables for nutrient-dense foods in each category. For vitamin D, top foods include salmon, milk, orange juice and eggs. Top foods for calcium include fortified cereals, orange juice, yogurt, tofu and cheese. For potassium, the charts list baked potatoes and sweet potatoes, tomato paste and puree, halibut, rockfish and cod, bananas and dried apricots.

Adding Nutrient-Dense Foods to Your Meals

Substitute whole grain products for refined, white flour products in all your food to pack nutrients into everyday meals. Choose whole wheat breads and cereals, brown rice and whole-grain pasta. Add vegetables to everyday salads, such as grated carrots, sliced beets, al dente cooked broccoli or cooked mushrooms. Try new fruits, such as kiwi, rich in vitamin C, or frozen blueberries. And add toasted nuts to desserts, salads and pasta.