The Benefits of Eating Nutrient Dense Foods
Lindsay Knake
| 4 min read
Key Takeaways
- Nutrient-dense foods deliver vitamins, minerals, fiber, protein and healthy fats without excess calories, helping support energy levels, weight management, blood sugar control and overall health.
- Fruits, vegetables, lean proteins, beans, lentils and whole grains are among the best nutrient-dense choices, providing key nutrients that may help reduce the risk of heart disease, Type 2 diabetes and other chronic conditions.
- Small dietary swaps can make a big difference, such as choosing whole grains over refined grains, adding more produce to meals and replacing processed snacks with nuts, beans or other nutrient-rich foods.
You may have heard of “volume eating,” a trend that involves eating low calorie but nutrient dense foods to lose or maintain weight.
But really, this is the foundation of a diet that can help reduce your risk of chronic conditions and provide the energy and nutrients you need for a healthy life. Here’s a look at nutrient dense eating, types of nutrient dense foods and how to get more of them into your diet.
What are nutrient dense foods?
Nutrient dense foods are high in vitamins, minerals, protein and healthy fat relative to the number of calories they contain, according to Harvard Health. These types of foods also give you fiber, water and complex carbohydrates that are satisfying and provide the energy you need without excessive calories.
Foods high in fiber help to slow digestion, which also helps you feel fuller for longer, according to the Cleveland Clinic. And more than 90% of Americans don’t get enough fiber in their diets. Focusing on these foods in your diet can also help you manage blood sugar and improve your gut health.
Nutrient dense foods can help you stay healthy while losing weight or maintaining a healthy weight. This is in comparison to energy rich, nutrient poor foods that have excess sodium, added sugars and unhealthy fats without important nutrients. Eating a diet high in foods with empty calories, such as ultra-processed foods like chips, microwave meals and processed meats can increase your risk of weight gain, heart disease, Type 2 diabetes and some cancers.
Fruits and vegetables
You may have guessed that fruits and vegetables are among the top nutrient dense foods. They provide essential vitamins, minerals, fiber and phytonutrients, the latter of which can help reduce your risk of chronic diseases. Naturally cholesterol-free and low in fat, vegetables and fruits are healthy for your heart, brain and body and help support optimal health.
Heart disease is the No. 1 cause of death in the United States, and other chronic conditions such as prediabetes, Type 2 diabetes and certain cancers are on the rise. This is in part because of the standard American diet, so adding fresh produce to your diet is one of the best steps you can take for your long-term health.
Protein
While most Americans get enough protein, focus on poultry and seafood like salmon and sardines for omega 3 fatty acids and vitamins D and B1. Dairy products, including milk and Greek yogurt, give you calcium and vitamin D, although nonfat or low-fat versions help you lower your calorie intake. Eggs can provide choline and many essential vitamins and minerals.
One of the unsung protein heroes are beans and lentils, which provide fiber, iron and folate in addition to protein.
Whole grains
Whole grains add fiber, antioxidants, vitamins and minerals to your diet. But in the refining process, grains like white flour and white rice are much lower in fiber and in essential nutrients. For carbs, try quinoa, oats and brown rice.
How to add nutrient dense foods to your diet
From this list of nutrient dense foods, try to add one or two a day or a few times a week. You could:
- Add berries as a side at breakfast
- Add more vegetables and greens to your sandwiches
- Use chickpeas on your salad
- Replace white bread with whole grain bread
- Snack on a handful of nuts instead of chips
- Add shredded kale to spaghetti
An ideal plate of nutrient dense food, per the Cleveland Clinic, contains:
- Half vegetables and greens
- One-quarter whole grains
- One-quarter lean protein
Drinking plain or sparkling water instead of sweetened beverages can also help you digest fiber without adding extra calories and sugar.
Adding more nutrient dense food and getting rid of junk food with empty calories and little nutritional value can help keep you healthy and reduce your risk of chronic conditions like heart disease and Type 2 diabetes. You don’t have to change your diet entirely, but adding more of these foods to your meals and snacks can be foundational for health.
Photo credit: Getty Images
