Many people, myself included, have searched for a "nutrient dense food list". My presuppose for finding and maybe yours is that last year the American Heart connection recommended that our diets should consist primarily of these "nutrient dense foods". Now they use the term "nutrient rich". They probably view they were confusing people.
A nutrient dense food list would include almost any food that is not processed, does not include added sugars or fats and is relatively low calorie when compared to the nutrients (vitamins, minerals, amino acids, etc.) that it contains. All fresh fruits and vegetables would be included on this list.
Fiber Foods List
Many foods that are dried, such as beans, oats, rice and pasta would also be included in a nutrient dense food list. Some have more fat than others, some are enriched with more vitamins and minerals than others. The real qoute is the sauces, sugars and other ingredients that we add to these foods that growth the caloric content, without expanding the nutritive value.
Fiber One Honey Clusters, 14.25-Ounce Boxes (Pack of 6) Best
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Fiber One Honey Clusters, 14.25-Ounce Boxes (Pack of 6) Feature
- Pack of 6, 14.25-ounce boxes
- 51% daily value of fiber
- Low in fat
- Whole grain
Fiber One Honey Clusters, 14.25-Ounce Boxes (Pack of 6) Overview
The original Fiber One variety provides 14 grams of fiber per half-cup serving - and no sugar. With Fiber One, Fiber One Honey Clusters and Fiber One Raisin Bran Clusters, cereal eaters get more than 40 percent of the Daily Value of fiber per serving.
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*** Product Information and Prices Stored: Mar 06, 2012 15:17:17
In order for a dairy product to be included in a nutrient dense food list, it must be fat free or very low fat. No more than 30% of the fat should come from fats. For example; fat-free cottage cheese would make the list, but cheddar cheese would not.
One small serving of cheddar cheese (about the size of a cheese cube) contains 69 fat and 51 of those fat comes from fat. Reduced fat cheese products are not much better, the fat are reduced, but the division of fat is still nearly 50%.
Fat free mozzarella is a good choice, but what you commonly see in the grocery store is "part-skim", which has 72 fat per serving, 41 fat from fat and provides only 22% of the body's daily need for calcium. On the other hand, two servings of low fat swiss contains 54 calories, only 14 from fat, and 28% of the calcium needed, plus 8.6 grams of protein.
You can see how development the right choices, not only means that you will be healthier, but also means that you can eat more. An prominent observation for whatever trying to lose weight. When buying any kind of processed or packaged food (most dairy products), it is needful to read the nutrient facts carefully, disregard the manufacturers claim. The product may have less fat than their regular product, but it still may not be a good selection for your diet.
Breads can be other source of confusion. Both the American Heart connection and the American Cancer community advise that we select "whole grains", thus we see numerous food manufacturers proudly displaying the "whole grain bread" label. If you read the ingredients, you will find that they all include "enriched wheat flour", as their original ingredient. The 79 cent, store brand white sandwich bread contains exactly the same ingredients, assess the labels.
The best guidance is to skip the bread whenever possible. Whole grains are oatmeal, barley, rice and other whole grain foods. These can be included on your nutrient dense food list, but select the low-fat, low-sodium varieties if you are buying a processed, pre-packaged version. The first ingredient on the package label should be a recognizable grain, such as oats, barley, rice, not "oat flour, barley flour or rice flour".
The best choices for meats are fish and skinless chicken breasts. The worst choices are hot dogs and bologna. We need some fat in our diets, but 30% of our total caloric intake is enough. In addition, all fats are not the same. Omega 3 fats, found primarily in fatty fish like salmon and to a lesser extent in tuna and other fish, are needful for the allowable function of the brain and heart.
There are a estimate of distinct kinds of fats; trans fat, saturated fat, polyunsaturated fat, monounsaturated fat, etc. Trying to form out this whole labeling thing can be very confusing. The source of the fat is important, animal fat is bad, vegetable fat is not so bad, but 30% from any source is enough.
If you eat around 2000 fat a day, 30% is 600 calories. There are about 100 fat fat in every tablespoon of mayonnaise, cooking oil, margarine, etc. And, you still need to add in the fat fat from fish, chicken, cheese and other sources.
If you need to lose some weight and you are shooting for 1500 fat per day, then 450 total fat from fat is enough. Opinions vary on either or not less fat is better, but, not to be repetitive, experts agree that 30% is enough.
A complete nutrient dense food list would be book length, at least. A good place to start is to look at the foods that you eat daily and start replacing the high calorie, high fat, very processed foods with fresh fruits and vegetables. For more facts about nutrient dense foods and heart disease prevention, please visit Heart salutary Diet Tips.com.
Nutrient Dense Food List summary
