What Are Nutrient Dense Foods?
Nutrient dense foods can be important to incorporate into meals and diet, especially as we age. The older we get, the less our bodies are able to absorb nutrients like they used to. Also as we age, our bodies do not need as many calories and we tend to eat less.
All of these things can lead to vitamin and mineral deficiencies and have an impact on health. While eating nutrient dense food is important for people at all ages and stages of life, it is especially important the older we get, so make the most of what you do eat by incorporating nutrient dense foods into your diet.
The main benefits of these types of foods is that they contain a high ratio of nutrients versus calories. They may also contain healthy fats, vitamins, minerals, fiber, complex carbohydrates, and the lean proteins that our bodies need.
Good examples of nutrient dense foods include:
- Spinach
- Kale
- Broccoli
- Blueberries
- Strawberries
- Pomegranates
- Oily fish (salmon, sardines)
- Mushrooms
- Sweet potatoes
- Bell peppers
- Brussel sprouts
- Cantaloupe
- Quinoa
- Seaweed
Also, many fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts are considered nutrient dense.
If you are not used to taking nutrient density into consideration when planning your meals, start with small steps. For example, adding one new fruit or vegetable serving daily from the list above is a good place to start.
In addition to adding more vitamins, minerals and other important nutrients to your diet, eating whole foods, especially whole plant foods that are nutrient dense, has been shown to lower your risk of some types of cancers.
[Related article: Cancer Prevention Food and Nutrition Tips]
For help with creating an eating plan that incorporates the nutrient dense foods into your diet that are right for you, contact the registered dietitian nutritionists at The Nutrition Professionals today.