Nutrient Density
Foods containing a healthy dose of essential nutrients compared to their calories are said to have a high nutrient density. Every bite of such foods gives us energy and satisfies our appetite, while also providing relatively high levels of nutrients such as protein, vitamins and minerals compared to their calorie content.
Nutrient dense foods are a wise choice for:
- those following a calorie-restricted diet
- pregnant and nursing women
- children and older adults
| Not All Calories are Created Equal | ||
|---|---|---|
| 85g (3 oz) Pork Loin, Roasted | 10 large Jellybeans | |
| 100 calories | Energy | 100 calories |
| Phosphorus, Zinc, Magnesiun and Iron | Minerals | None |
| Thiamin, Riboflavin, Niacin, Vitamin B16 Vitamin B12 Pantothenate | Vitamins | None |
85 grams of roasted pork loin and 10 jellybeans provide the same amount of calories, but the pork also provides vitamins and minerals; the jellybeans offer only "empty calories".
Lean meats are a great example of foods with high nutrient density. Pork, for instance, is packed with high-quality protein, B vitamins and essential minerals such as iron and zinc, and is 47% leaner than ten years ago, thanks to improved production methods.
Protein-rich foods, such as lean meats, also play a role in satisfying our appetites and managing our weight. Diets lacking in protein could either leave us wanting more - and thus result in extra calorie consumption - or make us lose lean body mass and muscle tone.