The concept of nutrient density refers to the amount of beneficial nutrients in a food in proportion to the amount of energy in the same food. In other words, what am I getting for my calories? I like to think of calories as money. Calories are what you are spending on the food. The value proposition of food is this concept of nutrient density. I’m spending 500 calories, and the nutrient density is what I’m getting for those calories. We’ve gotten really hung up on calories and setting limits rather than thinking about value.
All too often we are making choices based on taste and/or convenience and not nourishment. We are quick to limit calories without considering nutrient density. You can eat your Oreos in 100 calorie packages, one at a time, but they’re still Oreos! What are you getting for those 100 calories? Nothing. Refined grain, added sugar, 1g fiber, and some type of chemical preservative because the shelf life is 210 days! How about spending the same 100 calories on a banana? For those 100 calories you are getting 3g fiber, 422mg Potassium, 20% of the daily need for Vitamin B6, 17% Vitamin C, and 8% Magnesium.
So as you make your food choices, do yourself the favor of considering nutrient density. Limiting calories might be important, but make sure those calories are working for you and that you are nourishing your body. You don’t want to waste your money, so don’t waste your calories either. Make your calories count!
Would you like another example? Give the recipe of the month, Quinoa Black Bean Salad, a try. A serving of this offers 8g Fiber, 9g Protein, only 2g sugar, healthy monounsaturated fats, and no artificial anything!
- 1 cup quinoa
- 2 cups water
- ¼ cup olive oil
- 2 limes, juiced
- 2 teaspoons ground cumin
- 1 teaspoon salt
- ½ teaspoon red pepper flakes
- 1 ½ cup halved cherry tomatoes
- 15oz can black beans drained and rinsed
- 5 green onions finely chopped
- ¼ cup fresh cilantro
- Salt and pepper to taste
- Bring quinoa and water to a boil in a saucepan.
- Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.
- Whisk olive oil, lime juice, cumin, salt, and red pepper flakes together in a small bowl.
- Combine quinoa, tomato, black beans and green onions.
- Pour dressing over them and toss to coat.
- Stir in cilantro.
- Season with salt and pepper to taste.
- Serve immediately or chill and serve later.