Embrace the Nutrient Dense Diet

For so long now we have been conditioned into thinking that the nutritional value of the food we eat is based on the number of calories or its fat content. We have been taught that "healthy" means tasteless and bland; we have been told that low fat is good and eating 5/6 times a day is essential to keep our metabolisms high. These ‘theories’ have seen the food choices available to us grow and the supermarkets are now full of a confusing selection of processed, chemical laden products that barely contain any ‘real’ nutrients! Yet they are marketed and sold to us as ‘health’ foods.

Healthy, ready to eat foods seem like a great idea for our busy/time poor lives and there’s always something new to try that keep us coming back for more. These foods are everywhere and are highly addictive so it’s easy to see why people find it so difficult to avoid them.

The truth is, the pleasure of these foods is short lived and ironically can actually make you hungrier than if you didn’t eat anything at all. How does that work?

What do we do to change the cycle? How can we fulfil all our nutritional requirements, stay healthy and energetic but also be totally satisfied with the foods we are eating. This is where the term Nutrient Density comes in.

What exactly is Nutrient Density?

Nutrient density is a measure of the nutrients a food provides compared to the calories it provides. Foods low in calories and high in nutrients are nutrient dense, while foods high in calories and low in nutrients are nutrient poor.

As well as being packed with vitamins and minerals, these ‘super foods’ are also loaded with antioxidants and other phytochemicals. They are the foods that our bodies were designed to eat and enjoy and are the path to optimal health, vitality and longevity. This isn't about deprivation or extremism, it's about making informed choices to nourish your body and mind with real food.

Where do we start?

One of the most difficult parts of changing something about our lifestyle is the beginning. It’s hard to erase the deluge of information we have been ‘fed’ about the alleged benefits or dangers of ‘this food or that food’. The transition will not happen overnight- it will take your body some time to adjust to a new way of eating but the benefits and the way it will make you feel will be incredible.

Wondering how to choose the healthiest foods? If so, here’s a little bit of help

One of the first things I do when I’m working with my clients on their nutrition is to provide a list of foods they should base their entire eating habits around. The list does not just consist of nutrient dense foods, as there are numerous other considerations including lifestyle and goals to be taken into account, but they make up a significant proportion.

A food is rated on its vitamin, mineral, antioxidant, and phytochemical capacity in order to determine its nutritional density.

Nutrient Dense Foods

Greens Leafy greens have the highest nutrient density of all foods and contain only about 100 calories per pound and can be consumed in virtually unlimited quantities. The majority of calories in green vegetables come from protein and they also contain substances that protect the blood vessels.

All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition that works synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress and kill cancer cells.

Examples include:

Kale, Cauliflower, Bok Choy, Cabbage, Broccoli, Romanesco, Watercress

Beans

Beans (and other legumes as well) are the most nutrient-dense carbohydrate source. They are digested slowly so have a stabilising effect on blood sugar which helps to reduce hunger and prevent food cravings. They also contain very high levels of fibre and starch which not only reduce the total number of calories absorbed from beans, but are also converted by healthy gut bacteria to help to prevent certain cancers.

Examples include:

Black Beans, Chick Peas, Kidney Beans, Lentils

Onions

Onions not only give great flavour to meals, they also have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects. They are known for their characteristic and ‘tearful’ compounds, which slow tumour growth and kill cancer cells. They are low in calories, have a low glycemic load and also inhibit fat storage hormones.

Examples include:

Onions, Garlic, Leeks, Shallots, Chives

Mushrooms

Lowers cholesterol, fights cancer and boost immunity. I’m allergic to mushrooms so I don’t go near.

Examples include:

Shiitake, Portabella, Crimini, Button

Berries

True super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients. They are among the best foods you can eat. They are full of antioxidants that help to reduce blood pressure and inflammation, prevent DNA damage that can lead to cancer, and reduce the risk of diabetes. Another interesting fact is that berries do not raise insulin levels as much as other fruits.

Examples include:

Blueberries, Strawberries, Acai, Cranberries, Raspberries, Pomegranate

Seeds and Nuts

Seeds and nuts are similar when it comes to healthy fats, minerals, and antioxidants; however, seeds are also abundant in trace minerals, higher in protein than nuts and each kind of seed is nutritionally unique. Many types of seeds and nuts are rich in omega-3 fatty acids, which are beneficial for heart and brain health. Some seeds are rich in plant estrogens that protect against breast cancer. The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.

Examples include:

Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Chia, Flax, Hemp

In a perfect world, everything we eat would taste delicious and offer plenty of nutritional benefits. Choosing the right combination of foods guarantees you get all of this and provide you with all of the essential nutrients your body needs to function optimally and remain healthy. Start today by incorporating some of these nutrient dense foods into your diet.

I've been experimenting with nutrient dense foods in my smoothies this week, so look out for my favourite recipes coming soon.