Nutrient Dense vs. Calorie Dense
DO YOU KNOW THE DIFFERENCE?
If you’ve been paying attention, you know that much of what I talk about centers on the benefits of getting all the important nutrients you need – vitamins, minerals, antioxidants, fiber, high-quality protein, and healthy fats. You’ve heard me say that the key to optimal nutrition and health is a whole foods diet that’s as varied as you can make it. The more of nature’s colors you eat and the more plant foods you eat, the healthier you’ll be.
Which brings me to the concept of nutrient density. Nutrient-dense foods have high levels of nutrients relative to serving size and calories. Think “more nutrition per bite.”
It should be no surprise that fruits and vegetables top the list, along with whole grains and healthy protein sources like wild fish, pasture-raised poultry, and organic tofu.
At the other end of the spectrum, calorie-dense foods are low in the good things you’re looking for, have more calories per serving, lack fiber, and often include added sugars, sodium, and preservatives. Think “more calories per bite.”
Again, no surprise what tops the list here – processed foods and meats, snack foods, fast food, white bread, refined grains, fried foods, sweetened beverages, sugary cereals (including those that label themselves as “healthy”)... you get the idea.
Obviously, the trick is to amp up your intake of nutrient-dense foods and tamp down (dare I say eliminate?) how much processed, calorie-dense food you eat.
But wait, there’s more….
As with most things in life, it’s not so black and white. That’s because there are some foods that are both nutrient dense AND calorie dense. I prefer to call them energy dense.
I’m talking about things like nuts, nut butters, seeds, avocado, and olive oil to name just a few. These foods have so many health benefits (on top of great taste) that you definitely want them to be a regular part of your diet in moderate amounts.
Too often, people eliminate fat sources like these to reduce calories in pursuit of a “healthy diet.” What they’re missing is that healthy fat is a key factor in energy, vitamin absorption, brain function, hormone production, heart health, cholesterol regulation, and reduction of inflammation. As if that’s not enough, it also makes food taste better while increasing fullness and satisfaction. When it comes to whole foods, calories just don’t tell the whole story.
If you think of your diet like the clothes you wear, let the nutrient-dense foods be your daily outfit. The foods that are both nutrient-dense and energy-dense are your accessories. After all, no outfit is complete without them! Then, think of the purely calorie-dense foods as those special clothes you drag out every once in a while – fishnet stockings, spike heels, a tuxedo. You don’t wear them every day – and you wouldn’t want to!
What’s my favorite “outfit” lately? A brown rice bowl with steamed kale, roasted veggies (I’m using Brussels sprouts, sweet potatoes, and parsnips these days), grilled salmon or chicken, avocado, and pumpkin seeds with a drizzle of olive oil. Perfection!
Which brings me to the holidays…. Maybe it really is time to bring out those fishnets and heels or that tux. But you’re not going to wear them all day long for the whole 12 days of Christmas! That’s the mistake that’s so easy to make. Turning the “once-in-a-whiles” into everyday occurrences in the name of celebrating. Instead, pick and choose if and when you indulge. And if the tux isn’t your vibe at all, great – you can still have fun without it!
