NUTRIENT DENSITY
- What is nutrient density?
- Why are nutrient dense foods good for you?
- How can you increase your intake of nutrient dense food?
- Want to know more?
What is nutrient density?
The concept of nutrient density is based on more than just a kilojoule count and whether a food is low in fat: It looks at what else the food is providing in order to better assess its overall health benefits.
Nutrient dense foods are foods that provide a high proportion of nutrients such as complex carbohydrates , healthy fats, fibre , protein , vitamins and minerals in conjunction with a lower amount of overall energy (kilojoules/calories) to maximise good nutrition for your body without excess energy intake.
‘Nutrient poor’ foods are those that provide energy (kilojoules/calories) but do not provide other nutrients our body needs for good health. These are also referred to as ‘empty calorie’ foods because they provide you with energy but not much else. Nutrient poor foods are generally those packed with high amounts of refined sugar and saturated fat.
Bürgen® breads contain a wide range of vitamins, minerals and phytochemicals important for health and wellbeing.
Why are nutrient dense foods good for you?
Often when we come across foods that make nutrient claims such as ‘low fat’ and ‘low joule’, we assume that these are the healthiest foods to choose. However, this is somewhat of a simplistic view when it comes to making healthy food choices because it fails to take into account the ‘bigger picture’ and understand what overall nutrition a food is offering.
By broadening our approach to choosing foods on the basis of nutrient density, we look after our health from a more holistic point of view, ensuring our bodies are getting the nutrients they need without excess energy intake which promotes weight gain.
How can you increase your intake of nutrient dense food?
Nutrient dense foods include fruits and vegetables as well as wholegrain breads and cereals. Foods such as avocado and nuts – while relatively high in energy – are also classified as ‘nutrient dense’ because they are packed full of nutrients and other phytochemicals important for good health. It is, however, still important to watch your overall intake of high energy foods.
To choose nutrient dense foods:
- Look at the overall nutrient profile of the food product. Don’t just focus on whether the food is ‘fat free’ or ‘low joule’;
- Consume plenty of fruits and vegetables, wholegrain breads and cereals, legumes, nuts, seeds and low fat dairy products;
- Limit foods with high amounts of added sugars and saturated fats which fail to supply other nutrients.