A new study in the Journal of the Academy of Nutrition and Dietetics has shown post-menopausal women can reduce their risk of developing type 2 diabetes by consuming a nutrient-dense diet. This means choosing foods that provide healthy nutrients like vitamins and minerals but do not contain many calories. For example, one ounce of carrots is only 15 calories and packs in many nutrients, whereas an ounce of potato chips is 150 calories and provides very few nutrients. Though the study applies to post-menopausal women, we can all benefit from consuming a nutrient-dense diet.
Here are four tips to choose nutrient-dense foods:
1. Choose more fruits and vegetables: Most of us do not get enough of these nutrient-dense, disease-fighting foods, which are lower in calories than other foods. Fruits and vegetables should be the star of your plate, not just a side.
2. Reduce sauces and dressings: Keep dressings on the side or lightly drizzle sauces to add just enough flavor without going overboard. Always check the serving sizes of your favorite dressings and sauces. Instead of pouring dressing on your salad, try dipping your fork in the dressing between bites. Consider flavoring meals with herbs and spices, lemons, limes, vinegars and even low sodium vegetable broth.
3. Take back the kitchen: Portions of restaurant and take-out food are often much larger than the portions you would serve yourself at home. Plus, these foods are often cooked with more butter, oil, salt and sugar. Try reducing the amount of times you go out to eat each week; your wallet and waistline will thank you!
4. Reduce fried food consumption: Fats have over twice as much caloric density as carbohydrates and protein. To reduce calories, bake, broil or blanch food instead of frying.
Bottom Line: Nutrient-dense foods give you the most nutrients for the fewest number of calories. Consume nutrient-dense foods, such as fruits, vegetables and whole grains to get plenty of vitamins, minerals, fiber and phytonutrients.
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