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April 17, 2006
Nutrient Density
Nutrient density is a measure of the nutrients in a food relative to the energy (calories) it provides. If a food has more nutrients and fewer calories, it’s considered nutrient dense. For example, 1 ½ ounces of cheddar cheese and 8 ounces of nonfat milk both have about 300 mg of calcium. However, the cheese has almost twice as many calories as the milk because it has more fat. So, the milk is more dense than the cheese making it a more nutritious choice.
Low Nutrient Dense Day
White toast with butter, 3 pieces of bacon and a glass of orange drink.
Glazed doughnut
Chicken fingers and French fry meal with a soda. Little box of raisins.
Bag of potato chips.
Sausage sandwich on a white roll and an Iceburg lettuce salad with regular salad dressing.
Licorice.
Nutrient Dense Day
Oatmeal made with skim milk and an orange.
Plain yogurt mixed with frozen blueberries
Whole wheat pita stuffed with leftover grilled chicken, lettuce, tomato and mustard. Low fat mozzarella string cheese, grapes and unsweetened ice tea.
Banana and peanut butter
Grilled fish, small baked potato (with the skin), grilled broccoli, cauliflower and zucchini.
Air-popped popcorn.
This doesn’t mean you have to eat nutrient dense foods only, everyday. Remember if you have a piece of chocolate cake – no big deal. If you have 2 pieces every day at 3pm to satisfy your chocolate craving – that could be a problem. Shoot for nutrient dense foods 80% of the time, that leftover 20% you can use however you want. Make your day of eating enjoyable. Find the nutrient dense foods you like and have them often. You’ll still have room for some of those low nutrient dense favorites too.
Posted by Lisa at April 17, 2006 07:20 AM
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