The Importance Of Eating Nutrient-Dense Foods
A nutrient-dense food supplies the body with the essential nutrients it needs in order to remain healthy and strong. It supplies the body with vitamins, minerals, essential fatty acids, fiber, antioxidants, phytonutrients, and the likes. Dr. Joel Fuhrman who conceptualized nutrient density said that if a person cannot stick to a particular diet, then it would be impossible to achieve weight loss permanently. It is important to eat foods rich in nutrients because if you fail to supplement the needs of the body, then it would be very difficult for you to achieve a healthy weight. According to Dr. Fuhrman, the key to permanent weight loss is eating nutrient-dense foods.
Nutrient Density, Weight Loss, And The Science Behind It
Losing weight becomes everybody’s business. Some people can sustain their weight loss program while others cannot. Those who feel hungry while on a diet simply means that their body is not getting enough nutrients. If you want to burn excess fats and maintain a healthy weight, then you should focus more to eating nutrient-dense foods. Overeating, excessive food craving and obesity can be controlled as long as you know how to incorporate nutrient-dense foods in your diet.
Calorie-dense Versus Nutrient-Dense Foods
Calorie-dense foods have high level of calories. Hence, they are also tagged as energy-dense foods. If you want to gain weight, then you should eat foods rich in calories. On the other hand, if you are like many people out there who want to lose weight, then you should avoid foods and drinks rich in calories. On the other side, nutrient-dense foods contain all the nutrients needed by the body. They aid in the weight loss process. They restrict the calorie intake, but still make sure that your body is well nourished.
How To Calculate Nutrient Density?
As mentioned above, nutrient density measures the amount of nutrients per calorie of food. It is also known as the nutrient to calorie ratio. The formula for calculating nutrient density is H= N/C Health = Nutrients over Calories. To make things simpler, Dr. Joel Fuhrman cites an example. He compared an apple to a bag of chips. Both foods have the same amount of calories, but apple has the most number of nutrients. Apple contains vitamins, minerals, fiber, and phytochemicals. So, in terms of nutrient-density, apple is more nutrient-dense as compared with a bag of chips.
Examples Of Nutrient-Dense Foods
There are so many foods in the planet and you surely find it difficult to distinguish which foods are high in nutrients. By far, fruits and vegetables have the highest number or nutrients while processed foods have the least number of nutrients. Kale scores the highest number of nutrients. It has a nutrient density score of 1000. Aside from kale, other foods rich in nutrients are collards, spinach, bok choy, romaine, boston, broccoli, artichoke, green pepper, carrots, and cabbage. As with fruits, the ones that have the highest number of nutrients include strawberry, blueberries, papaya, apple, peach, pineapple, mango, and banana. Do you want to know the foods with the least number of nutrients? They are cola with 0.6 nutrient density score followed by olive oil, ice cream, potato chips, French fries, cheese, whole milk, and eggs.
If you are going to consume foods high in nutrients, you will be able to easily reach the satiety level and at the same time be able to make your body feel full for a long period of time. As a matter of fact, some people have completely given up their food cravings after religiously consuming foods high in nutrients. Eventually, you will be able to reach your ideal body weight. Eating foods high in nutrients seem easier said than done. It is true that it is not easy to adhere with eating healthy, but if you have the determination, then you will be able to achieve your goals. As time goes on, it would be easier for you to go for quality over quantity of foods.