Nutrient Density

The concept of nutrient density basically refers to getting the most nutritional "bang for your buck". We know that all foods provide calories (energy). This is necessary for us to participate in daily life. However, food also provides vitamins, minerals, and other nutrients. The idea of choosing nutrient dense foods supports the practice of choosing food items that provide nutrients as well as calories. This seems like a no-brainer, but really it can often be overlooked. It requires us to look beyond the macronutrients (carbs, proteins, fats) discussed in the last blog and check out a food label.

When you look at a food label to check for nutrient density, pay attention to
the nutrients listed on the left hand side. In the example picture to the right, calories, total fat, cholesterol, sodium, total carbohydrates, and protein are the main categories listed. In the green portion, you will find a listing of vitamins. Directly to the right, you will find percentages in the purple column. This column can be helpful. It provides the percentage of the average daily need for that nutrient provided in the food. Now, this doesn't necessarily mean that the percentage will be exactly right for you, but it does tell you if the food is a good source of a given nutrient. Anytime you can maximize these percentages, you are looking at a food it is likely a good choice.

Stay tuned for more food label information!

-Nicole

The image used was reproduced for educational purposes only from www.health.gov