Saturday, September 4, 2010

Lose Weight with Nutrient-Dense Food

Nutrient-dense foods are foods that provide a significant amount of essential nutrients in relation to the number of calories contained in those foods. For all practical purposes, it is safe to conclude that most nutrient dense foods will be foods that are eaten in their raw state, or with very little or no extra processing. Keep this in mind if you are trying to lose weight.

Health Benefits of Nutrient-Dense Foods
Eating nutrient-dense foods allows you to get the nutrients you need for optimum health without a lot of unwanted calories. This is especially true if you have to cut calories to lose weight without cutting back on those nutrients that are essential to your health.

Impact of Nutrient-Poor Foods
In contrast to nutrient-dense foods, nutrient-poor (low-nutrient) foods are foods that contain a large amount of calories in proportion to the nutrients you get. Nutrient-poor foods tend to be highly processed and high in unhealthy fat, sugar and salt. Eating too much of these types of food can make it difficult to lose weight.

Sample Nutrient-Dense Foods
Below is a list of nutrient-dense foods that you can eat to lose weight and stay healthy. Choose foods from this list daily. Take time to learn about other nutrient-dense foods that you can add to your weight loss diet. If you need help in identifying which foods are best for you, talk to a registered dietitian.

Whole grains: whole wheat bread, whole wheat pasta, brown rice, rye, barley, oats, quinoa and bulgur.

Fruits: Papayas, pineapple, kiwi, watermelon, apple, pear, plum, orange, tangerine, pomegranate, cantaloupe, honeydew melon, grapes, avocado and banana.

Vegetables: Broccoli, cauliflower, cabbage, onion, garlic, tomatoes, red bell peppers, green bell peppers, tomatoes and sweet potato.

Lean Meat and Other Protein: Lean beef, lamb, lean pork, chicken, turkey, fish, shellfish; dried beans and peas; tofu, veggie burgers; eggs; nuts; flaxseed, sunflower seed and pumpkin seed.

Milk and other Dairy Products: Low-fat or non-fat milk, cheese made from low-fat or non-fat milk, and yogurt.

Choose from these and other whole (minimally processed) foods daily. Remember that adding fat or sugar (including syrup) to food in cooking or at the table will add unwanted calories and reduce the nutrient-density. That is why it is important to avoid processed foods when you must cut back on calories to lose weight.

Next, I will talk about how much of each of these foods you should eat. Check back often.

Also, visit http://www.dailydietguide for more information.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention. Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley