Is that a term that comes to mind when you are thinking about what you want to eat next? It is for me, but in a much broader sense of the term.
Nutrient density is the amount of nutrients you get for the calories consumed. This term is used when considering an individual food...like let’s say a strawberry or a serving of wild salmon. However, I like to think of it in a much broader sense. Whether it’s a snack or a full meal, I’m often thinking about how I can use the next opportunity to fuel my body with a variety of healthy fats, proteins, carbs, vitamins, & minerals. A couple of other things to consider when thinking about what to eat next...
Quality Ingredients - Are your fresh fruits and veggies organic? At a minimum, consider switching out the dirty dozen (2024 Dirty Dozen). This list is posted annually of fruits and veggies which contain the highest levels of pesticide residue. There is also a list called the clean fifteen (2024 Clean Fifteen) which lists the fruits and veggies with little to no trace of pesticides and are safe to eat in non-organic form.
Diminishing Returns - Did you know that veggies are at their peak nutrition value at the time they are harvested? That means the nutrition content of a vegetable declines during the time it takes for the veggie to ship to your grocery store (often from another country). Another reason why local farmers markets are such a great option whenever possible! You will get the best available nutrients with the shortened farm to table time.
But back to my original point, ha! Normally, I’m looking for any opportunity to add some nutrient density to any old dish. Let’s look at something basic...like a smoothie. Most basic smoothies include yogurt and fruit. Instead of regular yogurt, opt for greek yogurt for more protein. Next, it’s super easy to throw in a handful of fresh spinach, arugula, or kale (you won’t taste spinach). Then maybe a handful of your favorite nuts or a tablespoon of nut butter, and finally a tablespoon of seeds (sunflower, pumpkin, chia, flax..whatever you have). These add-ins will really up the nutritional impact of your smoothie.
Next time you are making one of your usual dishes, try to think of what you can add-in to increase the nutrient density of your meal.
Do you have a dish or meal in mind that I could help you with? Let me know!
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