We hear and read a lot about how nutrient-dense foods are essential to be healthy but what does nutrient dense really mean? The basic concept of nutrient density is the amount of nutrients you get for the calories consumed.
So what are they? Nutrient-dense foods are rich in vitamins, minerals and other nutrients important for health, without too much saturated fat, added sugars and sodium. So basically we are talking fruits and vegetables, whole grains, fish, lean meat, skinless poultry, peas and beans, and nuts and seeds.
So how can I add them to my diet?
  • Switch from white rice to brown rice.
  • Replace sugary drinks with water, unsweetened tea, or
  • coffee.
  • Instead of a big dollop of sour cream on your chili or baked potato, try plain nonfat Greek yogurt.
  • Switch from processed deli meat to sliced roasted chicken for a hearty sandwich.
  • Snack on crunchy vegetables or nuts instead of chips.
  • Satisfy a sweet tooth with naturally sweet fruit instead of candy and cookies.


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