What Does Nutrient Dense Mean?

The Yolk

What does it mean to be “nutrient dense”?

• A food or meal including the following:
  • Vitamins
  • Minerals
  • Complex carbohydrates
  • Protein
  • Healthy fats

Why is it important to consume “nutrient dense” foods?

• Keeps you full longer
• Helps digestion
• Stabilizes blood sugar
• Helps with weight loss and maintenance
• The calories are worth consuming
• Overall, helps the body to work properly

How to select “nutrient dense” foods from a label

• Just because a label states “nutrient dense” does not necessarily mean it is
• One nutrient dense food by itself is hard to find – a meal is more dense
• If food doesn’t have a label, it’s more likely to be nutrient dense (meat, vegetables, fruits)
• Consider the following:
  • Is there fiber?
    • A good indication of a complex carb
  • Is there some amount of protein?
  • Where is the fat content coming from?
    • Check the ingredients for healthier fats
  • Are vitamins and minerals present?
    • Check the bottom of the nutrition label

Build a nutrient dense meal

• Include complex carbs
  • whole grains, brown rice, beans, sweet potatoes
• Include a protein
  • eggs, meat, fish, dairy, beans
• Include a healthy fat
  • olive oil, grass fed butter, avocado oil, avocados, nuts, seeds
• Include a vegetable or fruit
  • sweet potato, squash, broccoli, asparagus, spinach

Perspective

• Try your best to build meals with all the components of a nutrient dense meal
• The term nutrient dense often includes lower calorie foods as one of the criteria, but if you’re consuming nutrient dense foods, the calorie count does not matter as much
• Grains and carbs are a negotiable area for some, but protein, healthy fat, and vegetables/fruits are vital

Resources & Research

• Top nutrient dense foods
• Nutrient dense cheatsheet
• Consumer research on nutrient density
• The Undiet Approach