The Benefits of Nutrient Density

Instead of Diet for Weight

Management
Updated January 13, 2017

Eating Nutrient Dense Foods is an Effective Way to Lose

Fat. Nadine Greeff/Stocksy United

Going on a diet can feel overwhelming and the results typically

unsatisfying. Diets and diet trends are a billion-dollar market targeting
consumers who want to lose fat and gain muscle. Many diets also lack
nutrients, according to research.

Have you considered not dieting? Instead of continued caloric restriction

leaving you hungry, tired, and frustrated, maybe a different approach
would be better.

How about trying nutrient-dense foods as an alternative to reduce body

fat? This is not a diet but simply a change in the kind of food you eat to
achieve a healthy body. The idea is to eat cleaner, not less, as a lifestyle.

Eating nutrient-dense foods even allows you to eat more and still lose fat.
This is often hard to grasp for long-term dieters used to severe calorie
restriction for reducing fat. The difference is the quality of nutrient-dense
foods vs the calories and how they function in our body.

What Are Nutrient Dense Foods?

Nutrient-dense foods contain macro and micronutrients important for our

health. Macronutrients are carbohydrates, proteins, and fats providing
calories (energy) to our body. Micronutrients are vitamins and minerals
also coming from nutrient-rich foods. We require all nutrients in varying
quantities for optimal fitness. Research indicates nutrient-rich foods help
boost our metabolism and enable us to efficiently lose body fat.

Protein is the powerhouse macronutrient for muscle recovery. Select

healthier options like chicken breast, turkey, fish, or albacore tuna over
processed cold cuts or ham. Eating nutrient-dense protein means keeping
it cleaner and leaner.
Carbohydrates are the primary energy source macronutrient for optimal
health and fitness. Nutrient-dense carbs include a wide variety of
vegetables, fruits, and whole grains. Avoid eating processed foods, white
products and pastries if you want to lose fat and gain muscle.

Fats are the secondary energy source macronutrient for optimal body
functioning. Keep your fats nutrient-rich by avoiding saturated fast foods,
creamy salad dressings, and cheesy casseroles. Opt for extra-virgin olive
oil, avocado, and natural peanut butter to boost your metabolism and lose
body fat.

How Do They Reduce Body Fat?

Nutrient-dense foods are high in nutrients and low in calories allowing us

to eat cleaner not less to reduce body fat. Superfoods or real foods are also
common names for nutrient-dense foods. They’re easily digested and
nutrients utilized for proper body functioning. Chronic studies indicate
eating nutrient-dense foods as an effective and healthy way to lose weight.

Research shows optimal body fat levels are better achieved when we focus
on food quality rather than calorie counting. This is more of a statement of
how nutrient-dense foods are full of essential nutrients but lower in
calorie. We can eat more for lesser calories and feel satisfied throughout
the day.

In order to lose body fat, our body requires adequate amounts of vitamins,
minerals, and other nutrients. Eating nutrient-dense foods stimulates our
metabolism and creates a fat-burning machine. Our body functions better
supplied with the energy required to burn fat and gain muscle.

Nutrient-dense foods help reduce body fat through several functions:

Provides the necessary antioxidants, vitamins, minerals, amino acids, and

other essential nutrients for optimal body functioning.
Increases our metabolism and stimulates the body to effectively burn body
fat.
Balanced nutrients maintain our energy level for improved workouts.
Proper nutrient amounts help regulate blood sugar favoring normal values
instead of spiked glucose (sugar). Controlling our blood sugar is essential
to reducing body fat.
Promotes satiety and curbs cravings.
Improves leptin hormone function in the body and better regulates fat
stores.

The Research
Research is an important step to obtain evidence that supports or opposes
scientific claims. Many diets are flooding the market with grandiose
promises but without positive clinical findings to back it up. Unfortunately
many of us fail to take the time to research the facts before trying the next
diet trend.

Chronic studies on nutrient-dense foods show positive feedback for fat

loss. They’re high antioxidant values are indicated to reduce the risk of
disease and hypertension. Research shows nutrient rich foods as an
effective way to reduce body fat and improve overall health.

An article published in the Journal of the American College of Nutrition

compares nutrient intake and links to obesity. A large study group was
divided by body mass index (BMI) levels ranging from normal weight,
overweight and obese. The research indicated those participants who were
overweight or obese had low intakes of micronutrients and high nutrient
deficiencies. The normal weight group consumed a regular menu of
nutrient-dense foods.

Other research on using nutrient-dense foods to break the cycle of obesity

appears in the National Institutes of Health. A workshop was conducted
examining improved quality of life and health at every age eating nutrient-
dense foods as preventative medicine. It was indicated using the nutrient
density approach as a valuable nutritional education tool. It was explained
eating nutrient dense foods could help resolve nutrient deficiencies and
decrease the risk of being overfat or obese.

Another study published in the Journal of Alternative Therapies in Health

and Medicine examined the effects of nutrient-dense foods on long-term
weight loss. Research participants were seeking dietary counseling to lose
weight. The trial included a high nutrient density meal plan with recipes
for each volunteer. The patients were followed for a two-year period
recording total weight, cholesterol levels, and blood pressure. Some
participants dropped out but those 33 continuing after one year lost an
average of 31 pounds. Nineteen patients returned for the two-year follow-
up and each lost an average of 53 pounds. Significant decreases in
cholesterol and improved blood pressure were also recorded.

The common thread with all research feedback is nutrient-dense foods

have the “potential to provide sustainable, significant, long-term weight
loss.” Additionally, nutrient rich foods are shown to improve cholesterol,
blood pressure and reduce the risk of heart disease. Eating nutrient-dense
foods as a lifestyle appears to greatly reduce body fat and improve our
health in general.

Are Some Nutrient Dense Foods Better Than Others?

National nutrition guidelines recommend eating nutrient-dense foods to

help reduce chronic disease and obesity. An article published in the
Journal of Nutrition recommends a science-based nutrition profiling
system assigning a nutrient value per food.

A study published in the Centers for Disease Control and Prevention (CDC)
developed a classification scheme for powerhouse fruits and vegetables.
Powerhouse foods are described as those helping reduce the risk of chronic
disease. So, yes there will be foods higher in nutrient value than others.

Nutrient-dense foods with a value greater than 10 are considered

powerhouse fruits and vegetables (PFV) according to the study. The
following PFV value system is provided to improve our understanding and
health benefits of nutrient-dense foods:

Powerhouse Fruits and Vegetables Value System

Nutrient Nutrient Density Score
Food Food
Density Score
Watercress 100 Scallion 27.35
Chinese
91.99 Kohlrabi 25.92
cabbage
Chard 89.27 Cauliflower 25.13
Beet green 87.08 Cabbage 24.51
Spinach 86.43 Carrot 22.60
Chicory 73.36 Tomato 20.37
Leaf
70.73 Lemon 18.72
 lettuce
Parsley 65.59 Iceberg lettuce 18.28

Romaine 63.48 Strawberry 17.59

lettuce
Collard
62.49 Radish 16.91
green
Turnip
62.12 Winter squash 13.89
green
Mustard
61.39 Orange 12.91
green
Endive 60.44 Lime 12.23
Grapefruit
Chive 54.80 11.64
(pink/red)
Kale 49.07 Rutabaga 11.58
Dandelion
46.34 Turnip 11.43
green
Red
41.26 Blackberry 11.39
pepper
Arugula 37.65 Leek 10.69
Broccoli 34.89 Sweet potato 10.51
Grapefruit
Pumpkin 33.82 10.47
(white)
Brussels
32.23
sprout

nutrient density calculated as average percent daily value based on a

2,000 kcal/d diet, meeting criteria for 17 nutrients as provided by 100
kcal of food. Scores above 100 were capped at 100 meaning the food
provides on average 100% DV of the qualifying nutrients per 100 kcal.

Another highly referenced nutrient density chart was developed by

nutrition expert and board-certified physician Dr. Joel Fuhrman. He
believes your health is directly related to the nutrient density of your diet.
Fuhrman created the aggregate nutrient density index (ANDI). The ANDI
ranks common foods “on the basis of how many nutrients they deliver to
your body for each calorie consumed.”
 Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)
Sample Calorie Density Sample Calorie Density
Nutrient Score Nutrient Score
Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard
1000 Green Peas 63
Greens
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels
490 Pistachio Nuts 37
Sprouts
Carrots 458 Oatmeal 36
Cabbage 434 Shrimp 36
Broccoli 340 Salmon 34
Cauliflower 315 Eggs 31
Bell Peppers 265 Milk, 1% 31
Asparagus 245 Walnuts 30
Mushrooms 238 Bananas 30
Whole Wheat
Tomato 186 30
Bread
Strawberries 182 Almonds 28
Sweet Potato 181 Avocado 28
Zucchini 164 Brown Rice 28
Artichoke 145 White Potato 28
Plain Yogurt, Low
Blueberries 132 28
Fat
Iceberg
127 Cashews 27
Lettuce
 Grapes 119 Chicken Breast 24
Ground Beef, 85%
Pomegranates 119 21
lean
Cantaloupe 118 Feta Cheese 20
Onions 109 French Fries 12
Flax Seeds 103 White Pasta 11
Orange 98 Cheddar Cheese 11
Edamame 98 Apple Juice 11
Cucumber 87 Olive Oil 10
Tofu 82 White Bread 9
Sesame Seeds 74 Vanilla Ice Cream 9
Lentils 72 Corn Chips 7
Peaches 65 Cola 1

Bottom Line

Many diets lack nutrients only certain foods can provide. Eating nutrient-
dense foods will allow you to skip the diet, eat more, and still lose fat.

Sources:
Agarwal S et al., Comparison of prevalence of inadequate nutrient intake
based on body weight status of adults in the United States: an analysis of
NHANES 2001-2008, Journal of the American College of Nutrition, 2015

Barbara Troesch et al., Increased Intake of Foods with High Nutrient

Density Can Help to Break the Intergenerational Cycle of Malnutrition
and Obesity, Journal of Nutrients, 2015

Di Noia J., Centers for Disease Control and Prevention, Defining

Powerhouse Fruits and Vegetables: A Nutrient Density Approach,
Preventing Chronic Disease, 2014

Reviewed by Sharon Denny, MS, RDN, The New Math of Counting

Calories, The Academy of Nutrition and Dietetics, 2014
Sarter B et al., Effect of a high nutrient density diet on long-term weight
loss: a retrospective chart review, Alternative Therapies in Health and
Medicine, 2008