Foods contain macronutrients like protein, carbohydrates and fats as well as micronutrients such as vitamins, minerals and water. Nutrient density describes the ratio of a food's nutrients to its calorie content. Caloric density compares calorie count to a food's actual weight. Highly nutrient-dense foods have a large amount of nutrients with very few calories. High-calorie, low-nutrient foods are typically unhealthy. A healthy, balanced diet incorporates foods that are more nutrient-dense and less-calorie dense.
Nutrients in Food
Food supplies the body with nutrients necessary for energy and proper bodily function. Carbohydrates and protein contain 4 calories per gram and fat has 9 calories per gram; these are the three most abundant nutrients. Other key nutrients are iron, zinc and B vitamins. Balancing nutrient intake controls the body's energy balance, which assists in weight loss, gain or maintenance. Diets that deliver high-nutrient and high-calorie foods are best for those seeking to gain weight and muscle. Focusing on high-nutrient, low-calorie foods works for individuals looking to maintain or lose weight.
High-Calorie, Low-Nutrient Foods
High-calorie, low-nutrient foods offer few to no health benefits and are often said to have empty calories. Processed snacks and junk foods like candy bars and cookies are among high-calorie, low-nutrient items. Additional members of this group include bacon, crackers, bagels, soda, table sugar, white flour, ice cream and butter. The nutritional value of these is low as they contain many calories while offering minimal health advantages.
Low-Calorie, High-Nutrient Foods
High-nutrient foods that do not contribute many calories are better for you. Examples include broth-based soups and chicken breast. Fresh vegetables and fresh fruits are superior choices, particularly those that are deeply colored and bright. Foods that provide substantial nutrients and limit the calories improve health, promote stable blood sugar levels and help burn fat.
Best Combination
The best diet combination consists mainly of low-calorie and high-nutrient foods. This type of diet makes controlling your caloric intake simpler without having to count calories. These foods diminish overeating because they keep you feeling full longer. You get more of what you need nutritionally in terms of essential nutrients per serving.
References
- "Nutrition: The Complete Guide"; John Berardi, Ph.D., Ryan Andrews, M.S./M.A., R.D.; 2009
- "Fitness: The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2008
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