Nutrient-dense foods are those that provide needed nutrients and are relatively low in calories when compared to other foods in the same food group. Consuming nutrient-dense foods is a smart choice for everyone, but it can be especially beneficial for you if you are elderly. Senior citizens often struggle with maintaining adequate nutrient intake, and nutrient-dense foods can help you easily meet your needs.
Low Nutrient Intake
As you age, you develop more body fat and lose lean muscle mass. This shift causes a change in calorie needs. As an elderly individual, you may have a lower activity level, which also influences your caloric needs. You have the same nutrient needs you have always had, however you need to meet these needs while taking in fewer calories. You also may face the challenges of cooking for one, changes in taste and other senses, and decreased motivation to prepare healthy meals.
Whole Foods
A variety of foods are considered to be nutrient-dense. Fruits and vegetables are naturally low-calorie and very high in vitamins and minerals. Nutrient-dense sources of protein include eggs, salmon, turkey and chicken without the skin, and lean cuts of beef. When choosing ground beef, opt for 90- to 95-percent lean.
Low-fat dairy products are excellent nutrient-dense choices. Low-fat milk, reduced-fat cheeses and fat-free or low-fat yogurt have all the vitamins and nutrients associated with dairy products, such as calcium, without the added calories and fat. Whole grains should also be included in your nutrient-dense diet. Choose whole-grain cereals, brown rice, oatmeal and whole-wheat breads over enriched versions of the same products.
Beverages
Beverages such as sodas, fruit punches and many fruit juices do not provide necessary nutrients. Sodas are typically very high in calories and provide little to no vitamins or minerals. Nutrient-dense options for beverages are low-fat milk and fruit juices made from 100 percent fruit with little to no added sugar. Low-sodium vegetable or tomato juices are also healthy, nutrient-providing beverage options.
Tips
Although choosing nutrient-dense foods may seem challenging, there are a few easy tips that can make the process easier. Foods that have darker and deeper colors tend to be higher in vitamins and minerals. A dark, leafy green such as spinach is more nutrient-dense than a lighter green like iceberg lettuce.
When grocery shopping, shop the perimeter of the supermarket. Certain nutrient-dense food items such as tomato sauce, whole-grain pastas, cereals and dried beans are located in the middle portion of the store. Limiting purchases to these smart choices and avoiding overly refined and processed foods is key. Items that are refined and processed tend to be higher in caloric value and offer little nutrient value.
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