Calorie - Dense Vs Nutrient-Dense Foods………The Way Forward

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” ― Ann Wigmore

Although sometimes used interchangeably, calorie-dense and nutrient-dense have very different meanings. Food is the primary source of energy for the human body. In addition, nutrients found in food are essential for building and repairing body tissues and for regulating body processes such as digestion, energy production and muscle contraction.

Considering the fact that all foods contain nutrients; it is an unavoidable fact that nutrient-dense foods are more beneficial for maintaining optimal health, as they provide more nutrients than calories. Consuming Nutrient dense foods as against the consumption of Calorie dense foods is an inevitable choice for all. Have in mind that health is by choice and not by chance.

What are Calories………………?

Calories are a numerical value for how much energy a food can provide. Higher-calorie foods provide more energy, while lower-calorie foods provide less energy. Calories in a given food are calculated based on the amount of carbohydrates, fat, protein and alcohol it contains.

Furthermore, foods such as fat, oil, sugar and processed foods generally contain more calories, whereas fruits, vegetables, whole grains, and legumes tend to have fewer calories.

What then are Nutrient density, as well as Calorie Density…………….?

Nutrient density therefore refers to how much nutrition a food provides per calorie. Furthermore, Nutrient-dense foods contain high levels of nutrients, such as protein, carbohydrates, fats, vitamins and minerals, but with few calories. These foods provide most nutrients needed for healthy growth and development. In addition, they are high-quality and generally are minimally processed. Nutrient-dense foods play an important role in most diets, offering a variety of important properties per serving.

On the other hand, Calorie density (also called Energy density) refers to the amount of calories in a food at a given weight. Some of these foods contain "empty calories," in that they provide energy from calories without other significant nutritional value. Hence the name Empty Calories refer to foods in this category as well.

We must note with our health in mind that; calorie-dense foods have their place in some diets, particularly those of people who must gain weight. However, most healthy people should avoid calorie-dense foods and beverages. Of importance to note is that some foods that are calorically dense, such as nuts and avocado (pear) are considered healthy, while others, such as sugar and fried foods, can have a negative impact on health and weight.

Empty Calories at a glance…………………..?

Most empty-calorie foods are highly processed foods that contain added fat and sugar. Examples include baked products such as cakes, cookies, pies and pastries as well as puddings, doughnuts, fries, jams, syrups, jelly, sweetened fruit drinks, breaded fried burgers and ice cream.

Furthermore, Empty-calorie foods also make up most of the long shelf life foods and beverages sold in vending machines such as chips, salted snacks, candy, soda, energy and sports drinks.

Although empty-calorie foods are cheaper and more readily available than nutrient-dense foods, habitual consumption of these foods can have a negative effect on your health.

Sources of Nutrient Dense foods……………………..?

Fresh fruits and vegetables are packed with nutrients. Berries, melons and some tropical fruits, such as mangoes and pawpaw, are considered nutrient-dense, as well as dark-green vegetables, including kontonmire, lettuce, spinach and also sweet potatoes and tomatoes.

In addition, Lean meats are nutrient-dense as well. Furthermore, beef contains high levels of zinc, iron and B-vitamins but must be taken in moderation. Also whole grains, including millet, wheat, and oats, are also nutrient-dense, especially ones that have been enriched with added vitamins and minerals, such as calcium, iron and zinc.

Sources of Calorie-Dense Food……………………..?

Many processed foods are considered calorie-dense, such as cakes, cookies, snacks, doughnuts and candies. Often, they contain high levels of calories with few healthful nutrients.

Furthermore, some "fast foods" such as French fries, fried rice, and all the fries that come to mind, are also considered calorie-dense, because they provide many calories per volume.

It is important to note that by choosing foods prepared with low-fat cooking techniques, you can improve the calorie-density of some foods.

A word of advice for those who are struggling to lose weight………………………?

Cutting back on calories is not the answer to successful weight loss and successful health... you have to increase the quality of what you eat, not just reduce the quantity- Joel Fuhrman, MD

In one’s quest to lose weight, one is faced with the challenge of making the appropriate dietary choices. Consuming Foods low in calorie density helps in achieving satiety and therefore helps in avoiding binge eating or immoderate indulgence.

Therefore in consuming foods lower in calorie density, one can fill up on much fewer calories without having to go hungry and without having to weigh, measure or portion control our food in order not to gain weight.

In addition, the foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also the foods highest in nutrient density. Furthermore, by following a diet lower in calorie density, one also automatically consumes a diet higher in nutrient density.

Adopt these guidelines if you really want to lose weight:

• Choose real food over processed food.
• Aim to cover at least half of your plate with plants (vegetables, fruit, whole grains, beans, nuts, and seeds).
• The rest of your plate should include a lean and clean protein (plant or animal) and a healthy source of fat (unsaturated fats).

At any stage of life, following this type of diet will help you achieve your health and weight goals.

How safe is our diet…………………………………………?

If you eat the standard Western diet that most people eat in the modern world, it's quite likely you will develop heart disease----Joel Fuhrman, MD

The major disadvantage of frequently consuming empty-calorie foods is that energy intake easily exceeds energy requirements. If not used for physical activity, the extra calories are stored in the body as fat, and over time, result in weight gain and obesity.

Furthermore, energy-dense food/empty calorie foods intake may also increase risk of developing type 2 diabetes, according to a 2008 study published in “Diabetes Care."

In contrast, the high fiber content in nutrient-dense foods provides satiety and may decrease blood cholesterol and sugar levels.

Have at the back of your mind that; according to Joel Fuhrman, Dieting by portion control doesn't work because one is constantly fighting addictive drives.

The goal is to consume a diet that is filled with nutrient-dense foods, such as vegetables, fruit, dairy, whole grains, legumes, nuts, seeds and lean protein (fish, chicken, and beef). These foods are high in water and/or fiber, which make them more satisfying to consume.

Furthermore, most fruits and vegetables are high in nutrients and low in calories, and for that matter these are good for our health especially if we are trying to lose fat.

On the contrary, Sugar, alcohol and high-fat foods such as French fries and pastries are calorically dense, but nutrient-poor. Foods that fall into these categories have little-to-no fiber, vitamins, minerals or antioxidants. They contribute calories, but little else. Unfortunately, most of these foods promote inflammation and are associated with an increased risk of obesity, high blood pressure, heart disease, diabetes and stroke.

In conclusion, making the right dietary choices will help improve your health and quality of life. First, more emphasis must be placed on a diet comprising of nutrient-dense foods while avoiding foods that contain sugar, refined carbohydrates, fats and sodium.

In addition, a plate of colorful vegetables and fruits, whole-grain foods instead of foods made with refined carbohydrates and broiled or roasted, lean meats will provide foods that are nutrient-dense. Making the right dietary choices will help improve your health and quality of life. In a nutshell, the more nutrient-dense your food choices, the more nutrients you're going to gain in the course of the day.

And if you're restricting your calorie intake, it's even more important to choose nutrient-dense foods.

Finally, you cannot escape from the biological law of cause and effect - food choices are the most significant cause of disease and premature death-----Joel Fuhrman, Medical Doctor.

Ernest Aggrey (DONMIRAGE77@YAHOO.COM)