According to the National Cancer Institute, nutrient density can be defined as food high in nutrients
(vitamins, minerals and a number of other nutrients beneficial for health) but relatively low in calories.
Examples of food packed with more nutrient punch include foods made with whole grains, fruits and
vegetables, lean meats and low-fat or fat-free dairy. These foods with more nutrient punch also tend to
have less saturated fat, added sugars and lower amounts of sodium. When reading food labels to
determine the nutrient benefits of the food item you are selecting, look for the beneficial nutrients like
calcium, fiber, iron, potassium and vitamins. You can also read more tips for reading food labels and
detecting foods with higher nutritional value here: Understanding Food Nutrition Labels | American
Heart Association
If you are looking for a few ideas to add to your regular shopping list, check out some of these nutrient
packed foods listed below:
- Salmon
- Kale
- Berries
- Eggs
- Potatoes
- Avocados
- Almonds
- Whole grains
On the opposite side of nutrient density is food packed with high calorie content, but low nutritional
density. These type of foods are sometimes referred to as ‘empty calories’. Paying attention to food
labels is the best way to help decipher how much nutritional value the food item may offer.