Nutrient dense foods provide more beneficial vitamins and minerals per calorie than foods with few vitamins and minerals, also known as empty calories. Examples of such foods are fresh fruits, vegetables, whole grains, lean meats and low-fat or nonfat dairy.
Select nutrient-rich snacks like fruit, yogurt and unsalted nuts over cookies and candy (which provide empty calories). Plus, include fish, seafood and lean meats in your meals for optimal health.
Fruits
Fruits and vegetables contain many different vitamins and minerals, as well as being an excellent source of fibre. Nutrit-rich options such as green leafy veggies like kale, spinach and amaranth; cruciferous veggies such as broccoli, cauliflower and cabbage; orange/red veggies such as carrots sweet potatoes peppers plus berries/citrus fruits provide valuable sources of omega-3 fats as well as fish rich in these essential omega-3 fatty acids.
People rarely eat these foods alone and instead tend to combine them with other items in various dishes or combinations; making it difficult to assess nutrient density.
Pre-sweetened fortified ready-to-eat cereals and low-fat flavoured milk have high WNDS scores; so does lasagne with meat – these all contribute to high energy intakes if eaten excessively. Nuts may also contribute to higher energy intakes than recommended, even though their nutrients make them nutrient dense foods.
Vegetables
Vegetables are low in fat, salt and sugar while offering many essential vitamins, minerals and dietary fibre. Vegetables have many health advantages including their ability to combat disease, prevent chronic conditions and support healthy aging.
Darmon et al’s method for identifying nutrient-dense vegetables was utilized here; our scores are calculated based on the number of qualifying nutrients per 100g and calories consumed, with scores over 10 considered dense while those below are considered less so.
Add a rainbow of vegetables to your daily diet by including greens, tomatoes and peppers in salads; combine beans, mushrooms and sweet peas into stir fries; use cooking methods that don’t significantly deplete their nutrient content, such as steaming or roasting; and spice up dishes by including vegetable-based condiments, salsas or chutneys containing no fat or calories!
Dairy
Dairy products like milk, yogurt and cheese provide an array of essential proteins, calcium, carbohydrates and fats that provide energy for active lifestyles and growth in children. Dairy foods also play an integral part in attaining peak bone mass which reduces the risk of high blood pressure and heart disease later in life.
Dairies are an excellent source of calcium, potassium, vitamin D, riboflavin, niacin and phosphorous. Furthermore, dairy products contain monounsaturated and omega-3 fats which have been associated with reduced risks of heart disease and diabetes.
Some individuals choose not to eat dairy due to lactose intolerance, veganism or other health concerns or beliefs. They can still access all the same essential vitamins and nutrients through alternatives, including non-dairy fortified soy and nut milks as well as plant foods like almond, rice coconut oat’milks.” Additionally they can make up some of their calcium needs through other nutrient dense options like chia seeds dark leafy greens legumes.
Carbohydrates
Carbohydrates provide energy for our bodies. A nutritious diet must include carbs as part of its energy source, but choosing complex carbohydrates that digest more slowly and provide sustained energy over time such as whole grains, fruits, vegetables chickpeas and beans should be prioritized over refined sugars which contain empty calories linked to poor health outcomes.
Your body relies on carbohydrates for survival, but try to limit how many carb-rich foods like cakes, pastries, full-sugar sodas and candy that you eat. Instead, opt for unprocessed or minimally processed carbohydrates high in fiber, vitamins and minerals such as brown rice instead of refined white rice; or opt for plain yogurt over those flavored with added sugars.
Protein
Protein foods (derived from meats, poultry, fish, beans, peas and lentils; nuts seeds and soy products) provide essential vitamins such as iron, zinc, vitamin B-12 and dietary fiber; additionally many WIC-eligible protein foods are rich in calcium potassium and vitamin D as well.
Choose lean proteins such as 93% lean ground beef and skinless chicken breasts as good sources of lean protein, while fish and other seafood provide essential omega-3 fatty acids that promote good cardiovascular health. Salmon, anchovies and trout are good examples of low mercury fish species.
Protein foods are essential in fulfilling nutritional recommendations in most people; however, restricting animal-source food (ASF) products may have unintended repercussions in terms of sodium, saturated fats, and trans fatty acids (11). Therefore, increasing plant-based proteins beyond grains as an alternative strategy could address both sustainability and nutrition concerns (15). For further information about food nutrient densities see the Resources section of this website.)
