Food fulfills the three basic needs of providing energy, supporting new tissue growth and repair and helping to regulate metabolism. These three requirements are met by components called nutrients. Nutrients consist of six classes: carbohydrates, fats, proteins, vitamins, minerals, and water.

Nutrient dense foods are foods that are rich in nutrients when compared to their total calorie content. One benefit of choosing nutrient dense foods as the primary source of nutrition is that when the body’s nutrient needs are fulfilled, the appetite is satisfied. This is especially helpful when trying to stimulate fat loss. Overeating becomes very difficult when nutrient dense foods are the biggest part of a daily nutrition program. In addition, a diet high in nutrient dense carbohydrates improves glycogen storage in the muscles. Glycogen is the primary fuel source for medium to high performance exercise and sports.

Empty-calorie foods are those low in nutrition when compared to their calorie content making them the opposite of nutrient dense foods. Sweet foods that are high in sugar, such as candy bars, doughnuts and cookies do contain carbohydrates however they contain insignificant amounts of vitamins and minerals. This is why such foods are often referred to as supplying "empty" calories.

The best nutrient dense carbohydrates are fruits (especially berries), brightly colored or dark green vegetables, and grains like oats, brown rice and whole wheat products. Organic eggs, low-fat dairy, wild caught fish and beans are proteins that are rich in nutrients. Raw nuts and seeds are nutrient rich proteins that also contain healthy fats.

Making nutrient dense foods a significant part of the diet can cause the body to become leaner and more energetic. In many cases, food cravings will begin to disappear.

Some tips to increase nutrient dense food consumption are:

1. Keep fruits out on your counter where you can see them. You’ll be more likely to eat them if you have to look at them every day!
2. Eat a salad with every meal. Make it a rule. Try to make or order one that has an abundance of dark greens, like spinach, romaine lettuce and arugula. Replace the high-fat dressings with low-fat varieties or a little olive oil (a healthy fat) with balsamic vinegar.
3. Snack on a handful of raw nuts in between meals. The combination of good fats and protein will stop you overeating at lunch or dinner.

The satisfaction of cravings and hunger that accompany a diet rich in nutrient dense foods can make it easier to decrease or eliminate the empty calorie choices that are often included in a daily eating plan.

For specific meal planning always consult a registered dietician.