Food Talk: What is nutrient density?

QUESTION: I read the term “nutrient density.” What does that mean? Is there a guide or chart for nutrient density?

ANSWER: Nutrient density is a measure of nutrients to calories.  Nutrient-dense foods have lots of nutrients and generally fewer calories. Foods referred to as “energy dense” have lots of calories and very few nutrients. 

Since we all are trying to control our weight, which means we control total calorie intake, we want to get the most “bang for the buck.” In other words, it’s the most nutrients for the calorie.

Many experts feel we are in a nutrient “recession.” The nutrient “savings” stored in the body is being “depleted.” The problem being you can only “bail” yourself out. Seldom do we make a food choice because of a nutrient supplied by that product. Things that drive our food choices are flavor, color, convenience, price and comfort, but seldom nutrition.

This is especially true of snack foods. We typically snack without a plan. Grab and go! We choose something quick, easy to eat and something we like. For example, do we choose an apple or a donut? The apple has around 80 calories but has vitamins, fiber and phytochemicals to keep you healthy. The donut has more than 200 calories, very little fiber or nutrients, and lots of fat and sugar. Need I tell you the donut to apple ratio in sales? Nutrition has nothing to do with that decision.

Another advantage of a nutrient rich diet is it will not leave you feeling hungry. This could make it much easier to maintain your weight. Most vegetables are considered to be nutrient dense. This is especially true of colorful fruits and vegetables. Other nutrient dense foods are salmon, tuna, trout, low-fat dairy products, oatmeal, whole grains and beans. On the other hand, foods thought to be higher in calories and lower in nutrients (energy dense) are white breads, pasta, pastries, processed lunch meats, ice cream, soda and chips.

Just remember foods affect your health in a big way. To be healthy or unhealthy . . . the choice is yours.

For more information about any nutrition issues, please call Ellen Jones, registered dietitian, at (479) 549-2425.