Food is the source of fuel for your body, but not all foods have the same nutritional benefit, despite being a good source of fuel. The U.S. Department of Agriculture explains that nutrient-dense foods can help you lose weight as they generally contain fewer calories than nutrient-sparse foods. Aside from energy, nutrient-dense foods also provide vitamins, minerals, dietary fiber and phytonutrients that can help decrease your risk of developing chronic illnesses such as cardiovascular disease. Check with your doctor before changing your dietary habits.
Proteins
Not all protein foods provide the same amount of nutrition in a single serving. The USDA explains that protein foods such as white meat skinless poultry, beans, legumes and lean meats with the fat trimmed off provide a nutrient-dense source of energy. In contrast to protein foods such as deli meats and fatty cuts of meat, these leaner versions give you energy in the form of protein without added fat and sodium.
Fruits and Vegetables
Fruits and vegetables have "low-energy density," according to MayoClinic.com, meaning they are a rich source of nutrition and fiber but low in calories. Fruits in particular, are important for maintaining your energy and the fiber that naturally occurs in them slows digestion. As a result, you eat less but have a more continuous source of fuel. Vegetables, especially starchy fare such as potatoes and corn, also provide abundant energy, dietary fiber and low-caloric density. The USDA recommends that you choose fresh fruits and vegetables whenever possible, and fruits packed in juice or light syrup as an alternative.
Fats
Even though they are more calorically dense than fruits, vegetables and most proteins, fats shouldn't be underestimated as a source of both nutrition and energy. Sources of fat such as olive oil and fatty fish such as salmon are also rich in essential fatty acids. These fats, according to the Linus Pauling Institute at Oregon State University, decrease your risk of cardiovascular disease and may decrease inflammation cause by arthritis. Fats are a source of energy, with 9 calories in a gram, compared to carbohydrate's 4 calories. Because they are richer in nutrient-dense calories, fats should be consumed in moderate quantities. Emphasize light or low-fat versions of your favorite condiments and dairy products for a calcium-rich source of energy.
Grains
Whole grains such as oatmeal and brown rice, according to Clemson University Extension, are low in fat but high in nutrients such as vitamins and minerals. Like starchy vegetables, whole grains provide energy in a form that is protected by dietary fiber. Whole grains are also excellent sources of B vitamins that play an important role in the management of energy levels and metabolism. If you're not accustomed to consuming whole grains, an easy way to introduce them into your diet is by substituting them for one white flour or no-fiber product at a time.
Sugars and Sweeteners
Refined sources of sugar are often found in highly processed foods such as cookies, cakes and candy. Focusing more on good nutrition and healthier sources of energy doesn't mean you have to avoid all sweet foods. Instead, the USDA recommends that you choose unsweetened fresh or dried fruits, fruits packed in their own juices or adding a touch of juice to water or plain soda water. Learn to sweeten foods such as applesauce with cinnamon and cloves rather than sugar.
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