It can be a challenge to decide whether foods are healthy, but paying attention to nutrient density can help you increase the nutrients you get from your diet while you reduce the amount of unhealthy foods you eat. Nutrient-dense foods are high in beneficial nutrients, but talk to a nutritionist if you need more help in developing a healthy diet plan.
Definition
The nutrient density of a food is a measure of the nutrients in a given number of calories in a food. You can calculate the nutrient density for any nutrient, such as protein, fat, fiber, a mineral or a vitamin. According to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, nutrient-dense foods supply essential nutrients or other substances, such as phytochemicals, that may provide health benefits without many calories.
Foods
Nutrient-dense foods tend to be low in unhealthy components, such as saturated fat, sodium, added sugars and refined starches. Examples include vegetables, fruits, nuts, seafood, lean meats, reduced-fat dairy products, whole grains and beans, as long as you cook or prepare them without added fats or sugars. Many nutrient-dense foods contain dietary fiber, and they are often high in multiple nutrients.
Calorie Density
Do not confuse nutrient density with calorie density, or energy density. The calorie density of a food is a measure of the number of calories in a unit of food. In general, you should choose low-calorie-dense foods to control your weight, but a balanced diet can include some energy-dense foods if they are nutrient-dense choices.
Nutrient and Calorie Density Relationship
Many nutrient-dense foods, such as most fresh fruits and vegetables, are low in calorie density, but this is not always true. Dried fruits have a much higher energy density than fresh, even though their nutrient density is the same. Some other nutrient-dense foods that are high in calories are avocados, nuts and seeds. Some foods, such as thin broth, that are low in nutrient-density may also be low in energy density.
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