From the Guidelines
The most nutritionally dense foods are vegetables, fruits, whole grains, lean proteins, and healthy fats, as they provide essential nutrients, fiber, and antioxidants while being low in calories and unhealthy fats, as recommended by the American Heart Association 1 and the 2015-2020 Dietary Guidelines for Americans 1.
Key Nutrient-Dense Foods
- Vegetables (fresh, frozen, canned without salt or rinsed; roasted, microwaved, stir-fried in unsaturated oil, steamed)
- Fruits (fresh, frozen, dried, canned without added sweetener, canned in juice)
- Whole grains and grains high in dietary fiber
- Low-fat and nonfat milk, dairy products, calcium-fortified nondairy milks
- Poultry (skinless; grilled, baked, broiled)
- Fish and seafood (grilled with unsaturated oils, baked, broiled)
- Legumes (beans, peas), sweet potatoes
- Liquid vegetable oils (nontropical), soft margarines, stick margarines that have the same fatty acid profile as liquid vegetable oils
- Unsalted nuts and seeds; cut vegetables or fruit; baked, low-sodium chips; unsalted popcorn
- Water and beverages without added sugars
- Lean meat
Importance of Nutrient-Dense Foods
Incorporating a variety of these foods into your diet provides comprehensive nutritional benefits without requiring large portions, as they contain exceptional concentrations of vitamins, minerals, essential fatty acids, and antioxidants relative to their calorie content, which can help reduce the risk of chronic diseases such as heart disease, stroke, and hypertension, as supported by the American Heart Association 1 and the 2015-2020 Dietary Guidelines for Americans 1.
Recent Guidelines
Recent guidelines from the American Diabetes Association 1 and a systematic review on nutritional status and dietary intake among older adults with type 1 diabetes 1 also emphasize the importance of nutrient-dense foods, including vegetables, legumes, whole grains, and certain cereals, to improve weight and blood pressure, meet glycemic and lipid targets, and prevent complications.
Conclusion Not Needed, Direct Answer Provided Above
From the Research
Nutrient-Dense Foods
The concept of nutrient-dense foods is defined by the 2010 Dietary Guidelines for Americans as foods that provide vitamins, minerals, and other substances that may have positive health effects with relatively few calories 2. These foods include all vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas (legumes), and nuts and seeds that are prepared without added solid fats, added sugars, and sodium.
Characteristics of Nutrient-Dense Foods
Nutrient-dense foods are characterized by their high content of essential nutrients and low content of added solid fats, added sugars, and sodium 2. They are also often high in dietary fiber and phytochemicals, which can have health-promoting effects 3.
Examples of Nutrient-Dense Foods
Examples of nutrient-dense foods include:
- Fruits and vegetables
- Whole grains
- Legumes
- Nuts and seeds
- Lean meats and poultry
- Fat-free or low-fat milk and milk products
- Seafood
These foods can provide a range of essential nutrients, including vitamins, minerals, and protein 3.
Importance of Nutrient-Dense Foods
Nutrient-dense foods are important for maintaining good health and preventing chronic diseases 4. A diet that is rich in nutrient-dense foods can help to reduce the risk of heart disease, type 2 diabetes, and certain cancers 3.
Role of Ultra-Processed Foods
While ultra-processed foods are often associated with negative health effects, some studies suggest that they can also contribute to a nutritionally adequate diet 5. However, it is generally recommended to limit intake of ultra-processed foods and focus on whole, nutrient-dense foods 4.