You have probably heard the term “nutrient-dense,” but do you know what it means?
Nutrient-dense foods contain vitamins, minerals, and other important substances for positive health effects, and contain little or no added sugars, refined starches, solid fat, and sodium. Nutrient-dense foods include fruits, such as avocado, vegetables, whole grains, low-fat milk products, seafood, lean meats, eggs, beans, nuts, and seeds.
Get the biggest nutrition bang for your calorie buck.
Eating nutritious foods, such as avocado, in the right amounts, helps maintain a healthy body weight, and may lower your risk for chronic diseases such as diabetes and heart disease.
For example, one-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy, nutrient-dense food choice.
Make the nutrient-dense choice.
Eating nutrient-dense foods can be easy and delicious if you plan and make thoughtful meal choices. According to the U.S. Dietary Guidelines, 85% of the food you eat should come from nutrient-dense sources.
That leaves 15% of calories for other uses, such as adding a teaspoon of honey to your tea or a pat of butter to your vegetables.
Let’s start with breakfast.
Selecting nutrient-dense food for breakfast and making small shifts in preparation techniques may significantly improve your meal’s overall flavor and calorie level. Think of avocados as your next go-to ingredient to add nutrients and flavor.
Here’s an Example
Typical
Breakfast Sandwich Meal
| Plain English Muffin | 1 |
| Fried Egg | large |
| Bacon | 3 slices |
| Cheddar Cheese | 1 oz |
| – | – |
| Hash browns | ¼ c |
| Total Calories | 635 |
Nutrient-Dense
Breakfast Sandwich Meal
| Whole wheat English Muffin | 1 |
| Poached Egg | large |
| Canadian Bacon | 2 slices |
| Cheddar Cheese, low-fat | 1 oz |
| Avocado Slices | ⅓ of medium |
| Grapefruit, medium | ½ |
| Total Calories | 448 |
