Skip to main content
Site search

8 ways to make more nutrient dense food choices

scale with fast food on one side and fruits and veggies on the other
8 ways to make more nutrient dense food choices
 

 

Research suggests that the standard American diet is energy rich but nutrient poor.

When it comes to food, energy means calories. You may have heard the term "empty calories", which means a food provides calories but very few nutrients. Nutrient dense foods are rich in various nutrients but relatively low in calories.

What are nutrients?

There are six essential nutrients our bodies need: carbohydrates, fats, proteins, vitamins, minerals and water.

These nutrients fall into two different categories: macronutrients and micronutrients. Protein, carbohydrate and fat are macronutrients. Our bodies require macronutrients in large amounts and they provide our bodies with energy.

Micronutrients, vitamins and minerals, are compounds our bodies need in smaller amounts for normal physiological function. Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.

Nutrient dense foods

Nutrient dense foods contain vitamins, minerals, complex carbohydrates, lean proteins and healthy fats. Foods like fruits, vegetables, whole grains, fish, lean meat, beans, nuts and seeds are all great examples of nutrient dense foods. By choosing more nutrient-dense foods, you’ll get the beneficial nutrients your body needs without consuming too many calories.

To get more nutritional value from your food, try these suggestions:

Instead of

Replace with

White rice

Brown rice
Sugary cereal Oatmeal with fruit or whole wheat cereal
Sour cream/cream cheese Greek yogurt
Sweet desserts ( candy, cookies, cake, brownies, etc.) Bowl of fruit
Doughnuts/pastries Whole grain bagel or whole wheat English muffin with peanut butter or homemade jam
Chips, pretzels Crunchy vegetables or nuts
Mayo

Hummus or avocado spreads

Sugary beverages

Plain water or water infused with cucumber, lemon, strawberry (whatever fruit/vegetable you like)

Related articles
small-stack-of-dark-chocolate-squares
Is dark chocolate good for you?

Dark chocolate contains many healthy nutrients like iron, magnesium, potassium, zinc and more, making it a bittersweet treat to enjoy in moderation.
square-of-chocolate-cherry-baked-oatmeal-on-plate
Chocolate cherry baked oatmeal recipe

Makes 6 servings Ingredients 2 cups old fashioned oats 1 tsp. baking powder ¼ cup light brown sugar 2 Tbsp. cocoa powder ¼ tsp. salt 2 cups fresh or frozen
Do juice cleanses really work
Do juice cleanses really work?

It's true that you’re likely to lose weight on a juice cleanse, but this is simply because you’re consuming fewer calories.
How to get more Vitamin C
How to get more vitamin C

Vitamin C is an essential nutrient, meaning your body doesn’t produce enough and needs adequate amounts through the food you eat.

1900 South Ave.
La Crosse, WI 54601

(608) 782-7300

Language Support:
Jump back to top