Nutrient-dense foods are those that have a high amount of nutrients in proportion to the number of calories. Unlike “empty-calorie” foods that have a high number of calories and few nutrients, nutrient-dense foods are lower in calories, yet still provide necessary vitamins and minerals. Adding nutrient-dense foods to your child’s diet provides both required energy from calories, as well as the nutrients needed for health and development. Consult your pediatrician or dietician to determine the nutrient-dense diet that is right for your child.
Grain
At least half of all grains consumed should be whole grains. There are several nutrient-dense whole-grain foods to include in a child’s diet, such as breads, cereals, brown rice and whole-wheat pasta. Whole grain and bran cereals, when served with low- or reduced-fat milk, are high in fiber, calcium and vitamin D. Fiber metabolizes slowly and does not convert into dietary sugar in the body, providing children with a prolonged boost of energy. Other nutrient-dense grains include barley, quinoa and buckwheat.
Fruits and Vegetables
Fruits and vegetables are among the most nutrient-dense foods. Many fruits and vegetables not only have dietary fiber, but also are rich in vitamins and minerals. Berries, such as blueberries, strawberries and cranberries, contain vitamin C, folate and antioxidants. Colorful vegetables like spinach, red and yellow bell peppers, carrots and sweet potatoes are also nutrient-dense. Abundant nutrients in sweet potatoes include fiber, potassium, vitamin A, B and C, manganese and copper.
Proteins
Nutrient-dense proteins include fatty fish and beans or peas. Fatty fish like tuna and salmon are low in calories and rich in vitamin D and beneficial omega-3 fatty acids, necessary for cell formation and cellular membrane integrity. Beans and peas such as kidney and navy beans, lentils and split peas are not only high in protein, but also contain dietary fiber, potassium, folate and manganese.
Dairy
Dairy products, including low- or reduced-fat milk, cheese, yogurt and cottage cheese, are considered nutrient-dense due to high amounts of calcium and vitamin D. Low-fat dairy choices are lower in calories than whole or regular dairy while retaining nutrient content. Nutrient-dense dairy foods are an important part of a child’s diet, as calcium and vitamin D are an essential part of bone and teeth development. Add two to three servings of dairy to your child’s diet each day.
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