Nutrient Density - A to Z Weight-Loss Tips for Long-Term Success - Tip N

 
Consuming "nutrient dense" foods is critical to losing weight and keeping it off. 

Many scientific journals have published the benefits of a nutrient-rich diet, such as maintaining wellness and promoting healthy weight loss.
  



A study published in 2009 concluded that a high nutrient dense diet "may provide sustainable, significant, long-term weight loss and may provide substantial lowering of cardiac risk in patients" as well.


Nutrient Density relates to the amount of nutrients per Calorie in a food item. A food item with High Nutrient Density has a high amount of essential nutrients per Calorie while a Low Nutrient Dense food has a lower amount of nutrients compared to its caloric content.

The example above illustrates this point. The apple and the tortilla chips both represent 100 Calorie snacks. However, the apple is packed with essential nutrients we should get more of, such as vitamins, minerals, and fiber, while the the chips are loaded with things we should limit in our diet (fat and sodium), and they have minimal amounts of vitamins, minerals, and fiber. Therefore, by choosing the nutrient dense apple instead of the chips, we ensure we get plenty of essential nutrients that keep us healthy and fill us up for the same amount of Calories as the chips which are not healthy, loaded with fat and sodium, and don't fill us up. The apple provides us "quality calories" while the chips result in "empty calories".

Another example is soda vs. non-fat milk. Both contribute fluid to the diet. However, the glass of non-fat milk also provides high-quality protein, calcium, vitamin D, vitamin A, and riboflavin while the can of soda only provides Calories in the form of added sugars.

Here are some great online resources to help you
get started on a Nutrient Dense diet.

Nutrient Rich Foods Coalition
Non-profit organization dedicated to helping educate people on how to get more nutrients in their diets.

Nutrient Dense Recipes
Recipes to increase the nutrient density of your home-cooked meals!

Nutrient Density- Eat Out and On the Go 
Get nutrient-dense foods while dining out and on the go!

Grocery Shopping List for Nutrient Dense Foods
Shop nutrient-dense! Print and take with you to the grocery store.


Go Nutrient-Dense to help you reach your weight-loss goals!