Humans eat to satisfy taste cravings, as an aspect of social interactions with others, and even to provide emotional comfort for themselves. However, the true purpose of food is to provide basic nutrition to sustain human life. Nutritionally-dense foods are especially useful for fulfilling this function, as well as being helpful in maintaining a small waistline and a plump billfolder.
Definition
Nutritionally-dense foods contain a greater proportion of essential nutrients, vitamins and fiber in proportion to the number of calories per serving than other foods in the same food group, according to the United States Department of Agriculture. Nutritionally-dense foods are not necessarily low-fat or low-calorie foods. For instance, avocados are nutritionally dense although they have a relatively low calorie count. Canned and frozen vegetables and fruits can be as nutritionally-dense as fresh fruits and vegetables, especially low-sodium vegetables and fruits packed in juice or light syrup, according to CNN Health. Nutritionally-dense foods are often high in fiber and volume, require longer for your system to digest and allow you to feel full while consuming fewer calories, the Mayo Clinic states.
Examples
Nutritionally-dense foods exist in all the major food groups. Nutritionally-dense vegetables are bright or richly-colored, dark-green, red and orange. Legumes and high-fiber foods also tend to be nutritionally dense. Whole grains breads are more nutritionally dense than so-called white bread. Monounsaturated fats such as olive oil are nutritionally dense. Other nutritionally-dense foods, such as low-fat dairy products have high concentrations of vitamin D. However, so-called low-fat baked goods replace fats with sugar and therefore provide limited nutritional value, according to CNN Health.
Nutritionally-dense Foods and Your Budget
A bonus for your budget is that many nutritionally-dense foods are also inexpensive, or less expensive than others in the same food group, according to a report in "The American Journal of Clinical Nutrition." The report stated that eggs, legumes, lean meats and low-fat milk products were nutritionally dense and low-cost sources of protein. The report also found that low-fat dairy products were nutritionally dense and the least expensive source of calcium. Fruits and vegetables, along with being nutritionally dense, were the lowest-cost source of vitamin C.
Nutritionally Dense Versus Energy Dense
It is possible to confuse the concepts of nutritionally-dense foods and energy-dense foods. However, the latter category offers limited nutritional value while packing a high calorie count. Foods such as processed meats, many forms of pasta and sugary pastries are energy dense. Nutritionally-dense foods often have higher water content than energy-dense alternatives. For example, one cup of raisins has more than 400 calories, while a cup of grapes has about 100 calories, according to the Mayo Clinic.
References
- University of Arkansas Division of Agriculture: What Are Examples of Nutrient-Dense Foods?; February 2011
- CNN Health; Get the Biggest Bang for Your Calorie with Nutrient-Dense Food; Wayne Kalyn; May 2009
- United States Department of Agriculture: My Pyramid; Choose "Nutrient-Dense" Forms of Foods; February 2011
- "The American Journal of Clinical Nutrition"; The Nutrient Rich Foods Index Helps to Identify Healhy, Affordable Foods; Adam Drewnowski; April 2010
- "Journal of the American Dietetic Association"; A Nutrient Density Standard for Vegetables and Fruits: Nutrients per Calorie and Nutrients per Unit Cost; Nicole Darmon et. al.; December 2005
- Mayo Clinic: Energy Density and Weight Loss -- Feel Full on Fewer Calories; 2011
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