From the Guidelines
A meal combining eggs, citrus juices, white potatoes, legumes, and fortified ready-to-eat cereals would be the single most nutritionally dense option, excluding salmon and beef, as it provides a balanced mix of essential nutrients at an optimal cost. This recommendation is based on the analysis of nutrient density and cost from the study published in Advances in Nutrition 1. The study used the Nutrient Rich Foods (NRF) index to evaluate the nutrient density of various foods, considering nutrients per calorie and nutrients per unit cost.
The key components of this meal offer a range of benefits:
- Eggs are a low-cost source of high-quality protein and vitamin A, as identified in the study 1.
- Citrus juices provide essential vitamins, particularly vitamin C, and are among the foods with the highest NRF scores when considering nutrient density and cost 1.
- White potatoes are highlighted as a cost-effective source of nutrients, including potassium and fiber, offering better nutritional value for the money compared to other vegetables 1.
- Legumes are not only a low-cost source of protein but also rich in fiber, iron, and other essential minerals, making them a nutrient-dense food option 1.
- Fortified ready-to-eat cereals contribute additional nutrients such as iron, magnesium, and B vitamins, enhancing the overall nutritional profile of the meal 1.
To prepare this meal, consider baking or boiling the white potatoes, serving them alongside scrambled eggs, a glass of citrus juice, a portion of legumes (such as lentils or chickpeas), and a bowl of fortified cereal. This combination supports a balanced intake of macronutrients and micronutrients, aligning with the principles of nutrient-dense eating outlined in the study 1.
From the Research
Nutrient-Dense Meal Options
Based on the available studies, the following meal options can be considered as nutrient-dense:
- Chickpeas and hummus, as they are rich in dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron 2
- Quinoa, due to its high nutritional value, being rich in proteins, lipids, fibers, vitamins, and minerals, with an extraordinary balance of essential amino acids 3
- Home-cooked recipes, which can provide more energy, protein, and total fat than commercial products, while costing less 4
Comparison of Meal Options
A comparison of different meal options reveals that:
- Commercial products may provide more 'vegetable' variety per meal, but home-cooked recipes can offer more energy, protein, and total fat 4
- Meal plans using food items available in shelters can be devised to meet the reference values for energy, protein, vitamins, and salt, by changing the combination of foods available 5
Key Nutrients
The following key nutrients are essential for a nutrient-dense meal:
- Protein
- Fiber
- Vitamins (A, E, C, etc.)
- Minerals (magnesium, potassium, iron, etc.)
- Essential amino acids
- Polyunsaturated fatty acids
Note that the studies do not provide a single most nutritionally dense meal option, but rather highlight the importance of selecting nutrient-dense foods and devising meal plans that meet the reference values for various nutrients 6, 2, 3, 4, 5