Nutrient Rich Foods
Concern that most Americans are overweight, yet undernourished, has refocused on the long-standing, underutilized concept of nutrient density (a ratio of nutrients to calories) to make healthier food choices. There is widespread support for nutrient density in scientific, academic, government, and industry communities. Following is background on Nutrient Rich Foods. Scroll to the bottom of the background information for valuable resources and links to additional information.
What is the Nutrient Rich Foods approach?
- The Nutrient Rich Foods approach is based on a long-standing principle in nutrition guidance – nutrient density. The nutrient density of foods and beverages is determined by the nutrient package provided, relative to calories. Foods that provide substantial amounts of vitamins and minerals and relatively fewer calories are nutrient-dense. Foods that are low in nutrient density are foods that supply calories but relatively small amounts of vitamins and minerals.
- On the spectrum of nutrient density, foods and beverages with a high nutrient-to-calorie ratio are nutritionally-rich. Choosing nutrient-rich foods as part of a balanced, active lifestyle is a cornerstone of the 2005 Dietary Guidelines for Americans and MyPyramid, which encourage Americans to "get the most nutrition out of their calories" and "make smart choices from every food group."
- Rather than simply focusing on calories alone, "good or bad foods" or "nutrients to avoid", the concept shifts attention to the total nutrient package of foods and beverages including components like essential vitamins, minerals and fiber.
- The Nutrient Rich Foods approach emphasizes enjoying nutrient-rich foods first within each food group identified in MyPyramid, and selecting less nutrient-rich options as caloric recommendations allow. This approach helps people get more nutrition from their calories and build healthier overall diets.
- Research conducted by the Nutrient Rich Foods Coalition in 2004 and 2005 shows consumers view using the Nutrient Rich Foods approach as a way to get "back to basics" and eat from all food groups the way their parents taught them.
Why focus on nutrient-rich foods?
- Nutrition experts agree that most Americans are overweight yet undernourished; people consume too many foods that are high in calories but low in nutrient value. As the nation turns its attention to reducing calories, getting the most nutrients from those calories becomes essential.
- With overweight and obesity rates continuing to rise, the Food and Drug Administration's (FDA) Obesity Working Group report (March 2004) emphasized that "calories count," and most people need to monitor and reduce their caloric intake. Choosing nutrient-rich foods first is a way for people to make better choices within their daily eating plan.
- The Nutrient Rich Foods approach provides a positive way to help people evaluate food and beverage choices for better nutrition and enjoy a healthy lifestyle.
Enjoy these nutrient-rich foods as the foundation of a healthy diet:
- Brightly colored fruits and 100% fruit juice
- Vibrant colored vegetables
- Whole, fortified and fiber-rich grain foods
- Low-fat and fat-free milk, cheese and yogurt
- Lean meats, skinless poultry, fish, eggs, beans and nuts
Resources
Making Nutrient-Rich Food Choices First: Key to A Healthful Diet
Provides a summary of scientific research supporting Nutrient-Rich Foods. Dairy Council Digest, September / October 2007 
Live Well Tool Kit
"Live Well" an educational guide to assist in teaching and communicating the concept of a nutrient-rich approach to choosing a healthful diet.
Live Well Reproducible handouts
Nutrient Rich Foods web site www.nutrientrichfoods.org for menus, recipes, and more information