Are You Eating "Nutrient-dense" Foods?

Energy-dense, Nutrient-poor Americans

By Shana Hopkins, MS, CN, WAC Nutritionist 

It seems as though Americans are getting more "unhealthy" with time. According to a study in the American Journal of Clinical Nutrition (2000; 72:929), about one-third of the average American's nutritional intake comes from energy-dense, nutrient-poor foods. Energy-dense, nutrient-poor basically means foods that are heavy on calories and low on vitamins, minerals, and fiber. That means Americans are eating one "junk food" meal per day—every day!

Snack foods, like chips, sodas and pizza are perfect examples of energy-dense, nutrient-poor foods. The problem with this picture is that these nutrient poor foods replace more healthy foods that do contain sufficient nutrients.

Here are some tips for making sure your diet is "Nutrient-dense" so that you are meeting all of your nutrient needs while maintaining adequate calorie intake:

• Shop around the perimeter of the grocery store.

• Stay away from the inside aisles where most junk foods are sold.

• Always keep fruit washed and within quick distance for a healthy snack.

• Keep a small bag of nuts with you at all times for a snack.

• Eat at least 5 servings of fruits and vegetables per day.

• Ask yourself if you are really hungry when you pass by that candy bowl.

• Make a rule to keep junk food out of the house—period.

• Get in a routine of cooking extra foods on the weekend to have on hand during the week.

• Take a good multivitamin to cover your bases.