If your dining ambition is just to fill up, any all-you-can-eat buffet will do. But eating to fuel a healthy body is different. You’ll want to aim for a variety of foods, of course, but also for foods that are nutrient-dense. Meals rich in nutrients will help maintain strength, energy and a healthy weight, especially at certain key times of your life.
About Nutrition Density
Don’t confuse nutrient density with energy density. The latter term refers to foods that pack a lot of calories into a small amount—think fudge. But a nutrient-dense meal features foods loaded with nutrients, including vitamins, minerals and protein. That means vegetables, fruits, whole grains and lean proteins, which give you a lot of nutrition for the calories.
Nutrition for Kids
According to the American Dietetic Association, nutrient-dense meals are particularly important for children. When they fill up on junk foods instead, they have less room for the more nutritious meals and snacks they need for healthy growth—such as the minimum five daily servings of fruits and vegetables. They’re also more likely to become overweight or obese.
Nutrition During Pregnancy
Pregnancy is another time to focus on nutrient-dense meals. You’re probably taking prenatal vitamins, but nutrient-rich foods are important for you and your growing baby. That means the usual fruits, vegetables, whole grains and lean proteins as well as food rich in specific nutrients. Those include folic acid, iron, vitamin D and calcium.
Nutrition for Seniors
The picture-perfect grandma is ready with a plate of cookies. But opt for nutrient-dense foods to make your senior years more healthy. According to the National Institutes on Aging, a nutritious diet can lower your risk for osteoporosis, high blood pressure, heart disease and some types of cancer. Build meals—again, stressing vegetables, fruits, whole grains and lean proteins—that are low in cholesterol, fat and trans fats. Treats like cookies, chips, soda and alcoholic drinks have scant nutrition, so don’t overdo them.
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