Why is an apple a better choice than a bag of pretzels?  They have roughly the same number of calories, but nutrients count.  The apple provides fiber, vitamin C, and potassium for an equal number of calories. 

The 2010 Dietary Guidelines for Americans recommends that individuals focus on consuming nutrient-dense foods and beverages.  So, what is a nutrient-dense food?  A nutrient-dense food will provide vitamins and minerals that have a positive health effect with relatively few calories.  They are lean or low in solid fats, minimize or exclude added solid fats, added sugars, and added refined starches.  Nutrient-dense foods also minimize or exclude added salt or sodium.  Ideally, nutrient-dense foods are in a form that is naturally occurring.

Nutrient-dense foods include the following when prepared without adding solid fats or sugars

• Fruits
• Vegetables
• Fat-free milk and milk products
• Whole-grain products
• Lean meats and poultry
• Beans and peas (legumes)

Low-nutrient dense foods include

• Chips
• Cookies
• Pastries
• Sugar-sweetened beverages
• High-fat meats as bacon

Meeting nutrient requirements within one’s calorie needs is an important goal of health.  Eating nutrient-dense foods, in the recommended amounts, from each food group is the best approach to achieving this goal and building a healthy eating pattern.

For further information on nutrient dense foods, refer to www.choosemyplate.gov.