A central consensus of most nutritional guidelines is the need for Americans to consume less empty calories while eating more nutrient-dense foods. The Dietary Guidelines for Americans 2010 emphasizes the benefits of reducing the consumption of processed foods, solid fats and added sugars. Essentially, the trend in nutritional recommendations is to eat plant foods in as natural a state as possible and to opt for leaner varieties of meat and dairy products. With all the emphasis on consuming foods that are low in energy density and high in nutrient density, it helps to know which foods contain the most nutrients per calorie.
Nutrient-Dense Foods
According to both the Aggregrate Nutrient Density Index, or ANDI, and the Naturally Nutrient Rich score, or NNR, green leafy vegetables such as spinach, romaine lettuce, collard greens, kale and watercress pack the most nutrients in relation to calorie content. Although this indicates that the vegetable group ordinarily contains the highest concentration of vitamins and nutrients per calorie, not all vegetables are equally nutrient dense. For example, watercress scores an ANDI score of 1,000 while butternut squash scores 156. And the ANDI score for tomatoes is 190 while the NNR scores tomatoes higher than 500, demonstrating an inconsistency in scoring criteria.
Concerns
In attempts to chart the nutrient content of foods in relation to calorie content, uncertainty about which micronutrients to count and how to label nutrient-dense foods with regard to carbohydrate, protein and fat content makes it difficult to settle on one formula, according to "The American Journal of Clinical Nutrition." The journal cites concerns about how to promote balanced nutrition from all necessary food groups as opposed to emphasizing the most nutrient-dense foods based on calorie and nutrient saturation alone.
Application
Eating a variety of foods that are nutrient-dense ensures that you get the proper balance of the vitamins and nutrients you need for health. Vegetables, in particular, are typically low in fat or fat-free. Because your body needs fat to properly absorb and use fat-soluble nutrients such as vitamins A, D, E and K, eating foods that supply healthy fats is essential for the bioavailability of other nutrients. Fat also plays a role in helping your blood clot and counteracting inflammation, as well as in meeting your energy needs. Consult with a registered dietitian about the most effective way to plan your nutrient-rich diet.
Considerations
Although leafy greens tops the list when it comes to nutrients per calorie, foods from other food groups provide a variety of important nutrients, as do other varieties of vegetables. From the grains group, choose whole grains such as oatmeal, barley, brown rice and wheat berries. Flounder, sirloin, chicken breast, turkey breast, soy milk, low-fat dairy products and lean cuts of beef provide important nutrients, as do a variety of fruits from every color group. The way you prepare food also plays a role in the nutrient-to-calorie ratio. Sweet potatoes, for example, pack a variety of nutrients, including vitamin A, vitamin C, calcium and iron, into a 90-calorie, 1/2-cup serving. Frying the potato, however, adds calories from fat, altering the nutrient-density of the food.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; January 2011
- Whole Foods: Top Ten ANDI Scores
- University of Washington Center for Public Health Nutrition: Nutrient Profiling
- "The American Journal of Clinical Nutrition; Concept of a Nutritious Food"; Toward a Nutrient-Density Score; Adam Drewnowski; October 2005
- MedlinePlus: Fat
- Centers for Disease Control and Prevention: Vegetable of the Month: Sweet Potatoes
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