When it comes to healthy eating, it’s not just about how much you eat—it’s also about what you eat. And that’s where the concept of nutrient density comes in.
Nutrient density refers to the amount of vitamins, minerals, and other beneficial nutrients you get for the number of calories you consume. In other words, a nutrient-dense meal packs in the good stuff—like essential vitamins, minerals, and beneficial macronutrients such as protein and healthy fats—without a lot of empty calories. Think of it as getting more nutritional bang for your buck.
Why It’s Beneficial to Your Health
A nutrient-dense diet supports everything from energy levels and immune function to muscle recovery and brain health. When you’re eating meals rich in macronutrients (proteins, fats, and carbs) and micronutrients (vitamins, minerals), you’re giving your body the fuel it needs to perform and feel its best. Not only does this help with long-term health, but it also keeps you fuller and feeling well throughout the day.
What Does This Actually Look Like?
A nutrient-dense meal features a variety of foods—lean proteins like chicken or fish, leafy greens, whole grains, and healthy fats like avocado or nuts.
For example, a well-balanced plate might include:
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Salmon with rice and veggies
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A spinach and kale salad with grilled chicken, nuts, and a vinaigrette
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Grilled chicken with brown rice and veggies
The key is variety: the more colors and types of whole foods you have on your plate, the more nutrients you’re taking in.
When focusing on nutrient density, it’s helpful to be mindful of foods that are high in calories but low in vitamins and minerals. Things like sugary snacks, white bread, and fast food are okay once in a while, but they don’t offer much in terms of nutrition. Instead, try to balance them with whole foods like fruits, vegetables, and whole grains that give your body the nutrients it needs.
It’s all about balance.