Nutrient density
August 29, 2008
We should always be concerned of the nutritional value of the foods that we eat. While selecting your foods, be aware of the nutrient density of the foods. Nutrient density refers to the quantity of nutrients in a certain volume of food. Nutrient-dense foods are those having plenty of nutrients, but fewer calories. Energy-dense foods are those rich in calories but generally fewer in nutrients.
Incase you are hungry in between the day and you decide to have a snack, you can choose either an apple or a donut, which are same in size and serve the requirement but the density of nutrient is quite different. The chosen apple contains around 80 calories and plenty of vitamins, fiber and phytochemicals to promote good health. The fiber and water in the apple can satisfy your hunger.
The donut contains lots of calories much more than apple. It has more than 200 calories but there are not many nutrients. There fiber is only one gram so it can not control hunger for long and leads to eating a second one. The donut also contains harmful saturated fat and ample sugar. It tastes good, but is not good to the body.
The vibrantly colored fruits and vegetables are better storehouses of nutrient density. Any time you choose fruits or vegetables to eat, you are making a good choice. There are many nutrient dense foods items, such as dark green vegetables, low-fat meat, fish, low-fat dairy products and even fortified foods prepared commercially. Energy-dense and nutrient-poor foods include items that are high in sugar and fat such as refined white breads, ice cream, candy, soda, potato chips and corn chips, pasta, pastries, processed lunch meats and cheeses or the junk food category items.
These fresh nutrient-dense foods may be comparatively expensive than the energy-dense packaged foods, but you should calculate the money paid for the nutrients and not for the food item
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