Foods That Maximize Nutrition for the Calories

Designing a healthful diet is definitely a balancing act that must take several important things into consideration. The three main concerns are the amount of energy in calories foods will provide, the amount of nutrients the body will receive from those foods, and how appetizing and tasty those foods will be. Nutrition is important when exercising, and a little knowledge of the food you put into your body will make a big difference.

The first two categories consider the cost/benefit relationship to health of the all-too-familiar calorie counting system that we must examine on foods. The final category is a matter of lifestyle, deciding how much of a benefit taste will be. No matter how well a meal stacks up in the first two categories, if it doesn’t make a certain grade on taste, no one will eat it.

Nutrient Density

Adding nutrient dense foods to the diet ensures that the body will receive the maximum load of vitamins, minerals, proteins and healthful fats relative to the number of calories they provide. One of the ways nutrient density is measured is by the ANDI scale or Aggregate Nutrient Density Index.


It will surprise no one that the foods that measure highest on the ANDI scale are fruits and vegetables, but few people will be satisfied with a diet that consists only of these two food groups, so it is important to look at the big picture and choose nutrient dense foods from a wide range of food groups to keep meals appealing and interesting.

Fruits and Vegetables

In the fruits and vegetables group, dark green vegetables lead the pack as they do in so many lists of good-for-you foods. Kale, broccoli, spinach, asparagus, and Brussels sprouts are all excellent sources of nutrition with a low calorie impact. The fruits that have come to be called super fruits like blueberries, strawberries, raspberries, pomegranates as well as plums, apples and cantaloupes are high in nutrient density and can satisfy a sweet tooth in a healthful way.

It’s important to keep natural sweets in a balanced diet because one sure-fire way to get thrown off course in maintaining healthful eating is to start feeling deprived. For most people, something sweet now and then is necessary for balance, and even a bit of dark, high cacao chocolate can be a great nutrient dense treat.

Whole Grains, Beans, and Dairy

Whole grains and beans are an important source of nutrients including proteins and fiber, so whole grain breads and pastas are both nutrient dense and hunger-satisfying additions to the diet. Foods that carry a nutritional punch and are also slow-digesting have the additional benefit of keeping hunger at bay and making it easier to reduce caloric intake.Even though these foods are carbohydrate rich, they are not overly processed and expend a lot of energy to digest, burning up many of the calories they bring to the table.

Dairy products are important sources of protein and calcium, so with yogurt and its power-packed cousin, Greek yogurt, leading the list, low fat versions of cottage cheese, milk, eggs and cheeses like string cheese can be nutrient dense gems.

Fats and Oils

Fats and oils should not be cut out of any balanced diet totally, because healthful fats like extra virgin olive oil and canola oil are high on the list of beneficial oils. It’s the artery-clogging saturated fats and trans-fats that need to be tossed in the trash bin.

Finally, lean meats that are broiled or roasted are high in necessary proteins as are things like water-packed tuna, trout, cod, flounder and Haddock. Salmon, while a fatty fish, contains highly beneficial Omega 3 oils and is therefore a great addition to a healthful balanced diet.

Author Bio: Grace Williams is a freelance writer and personal trainer. She successfully lost over 50 pounds and turned her life around after age 30 by changing her diet, getting out of debt, and finding a custom workout plan.