There are certain types of food that nutritionists call nutrient dense. In this article, we will define what nutrient density is, what its benefit is, and of course, give examples of nutrient-dense foods. If you have often wondered how to eat better, an easy way would be to make sure that the food you take are nutrient dense.
Nutrient density is a ratio of the food’s nutrient availability compared to our body’s nutritional needs. Foods with high nutrient density are more able to satisfy our health requirements compared to unhealthy foods. They contain a high amount of vitamins, minerals and other nutrients with relatively fewer calories. There are three grades of food depending on levels of nutrient density. First class foods are vegetables including beans and other legumes, fresh fruit, nuts and seeds, and whole grain foods. We should strive to eat more kinds of these foods every day. Specific examples of first class food include brightly colored fruits and fruit juices, rich green vegetables, and whole grain foods rich in fiber. Second class foods include fish, low-fat dairy, wild meat and poultry, eggs and red meats. These kinds of food are allowable but we should try to eat less of them. The last food groups, the third class foods, are those that we should try to avoid. These include foods that contain refined grains, full-fat dairy products and refined oils and sweets.
Leading nutritionists say that we should eat better and not eat less. The answer to weight loss problems is not dieting but to eat more nutrient dense foods that contain very low amounts of fattening calories. People who need to lose weight only have to get off their diet and just start eating healthier. With very little or no calories to count, eating will once again be an enjoyable experience especially when one begins exploring the rich variety of nutrient dense foods that are available. Combined with exercise, eating nutritionally dense foods will make you healthier and trimmer.
The World Health Organization says that unhealthy diets play a major role in high incidences of high blood pressure, diabetes, and obesity. An estimated 2.7 deaths every year are attributed to diets that do not contain enough fruits and vegetables. Poor nutrition is one of the world’ leading preventable causes of death.
