NOURISH | 2023

Make your food count with nutrient dense food

Fill your diet with Nutrient Dense Foods We spend very few mindful moments in our fast-paced lives on our food choices. Most of the common foods like fried snacks, soft drinks etc. are nutritionally imbalanced – they are dense in calories and lack key nutrients. This makes getting the right nutrients in sufficient quantities through diet a challenge. Also with advancing age, the ability of a body to absorb and utilize many nutrients becomes less efficient than it once did. Also, as we age our body needs fewer calories. Thus, irrespective of age, we need to choose nutrient-dense foods over calorie-dense foods to make our food count. 4

So, what is Nutrient Density? It is the measure of the nutrient content of foods, expressed per reference amount, typically 100 kcal, 100 g, or per serving. 1

What are nutrient-dense foods? Nutrient-dense foods are rich in vitamins, minerals, and other nutrients important for health, with relatively lower calories. Some nutrient-dense foods are fruits, vegetables, whole grains, non-fat and low-fat dairy, fish and seafood, unprocessed lean meat and skinless poultry, nuts and legumes. 2

Why does Nutrient density matter? Nutrient-dense foods help us fill the gaps in case you are not eating enough healthy food/diet. By including nutrient-dense foods in our diets, we can increase the amount of nutrition per calorie. When choosing between two food items with the same calorie amount, one food choice can provide the body with the protein, fiber, healthy fats, vitamins, and minerals we need every day, while another choice may provide empty calories from sugar and saturated fat with no other significant nutrients. 3

Source Article: Excerpts from https://iamherbalifenutrition.com/nutrition-facts/nutrient-density-healthier-food-choices/ and Training (iamherbalifenutrition.com) compiled by Kalpa Dc , Product Marketing, Herbalife Nutrition India

Disclaimer: Articles sourced by Herbalife are not the personal views of Herbalife but are that of the Authors of that particular Article. In case of any issues arising out of any of the contents of these Articles shall not be the responsibility of Herbalife but will that be of the Individuals who has written the Article.

References: 1. Drewnowski A et al. (2019) Nutr Rev. 1;77(6):404-416. doi: 10.1093/nutrit/nuz002. 2. Nicklas, T., Drewnowski, A., & O’Neil, C. (2014). Public Health Nutrition, 17(12), 2626-2636. doi:10.1017/S136898001400158X 3. How to Use Nutrient Density to Make Healthier Food Choices – article by Simon Sum DCN, RDN, ACSM-CPT, FAND – Director, North America Scientific Affairs, R&D, Herbalife Nutrition https://iamherbalifenutrition.com/nutrition-facts/nutrient-density-healthier-food-choices/ 4. Institute of Medicine (US) Food Forum. Providing Healthy and Safe Foods As We Age: Workshop Summary. Washington (DC): National Academies Press (US); 2010. 5, Nutrition Concerns for Aging Populations. Available from: https://www.ncbi.nlm.nih.gov/books/NBK51837/

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