The Science of Nutrient-Rich Healthy Foods

The Science of Nutrient-Rich Healthy Foods

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Choosing high-nutrient-dense foods provides the protein, fiber, healthy fats, vitamins and minerals we need each day. By contrast, low-nutrient-dense choices often contain empty calories from sugar and saturated fat. 韓国料理 名古屋市

The 2015-2020 Dietary Guidelines for Americans (DGA) encouraged nutrient dense foods. A hybrid nutrient profiling system that integrates nutrients and desirable food groups may help better align quantitative measures of food quality with policies to promote healthy eating patterns.
Fruits & Vegetables

Whether you’re a plant nerd or not, you probably know that eating plenty of fruits and vegetables can help you live longer. You may also know that they’re packed with vitamins, minerals, fiber and phytonutrients that help reduce your risk for chronic diseases and lower your cholesterol levels. But what exactly makes a fruit or a vegetable “nutrient-rich?” The scientific definition is pretty simple: a fruit contains seeds and comes from the flowering part of a plant, while vegetables can be any edible part of a plant including leaves (spinach, kale), roots/tubers (carrots, beets, rutabagas), stems (asparagus) or bulbs (onions).

From a culinary standpoint, the distinction between fruits and veggies is based on their flavor profile; sweet foods are considered fruits while savory ones are called vegetables. However, botanists use a different set of criteria to determine which foods are fruits and which are vegetables. This results in a few surprises, like the tomato, which is actually considered a fruit even though it has seeds and is grown from a flower. In a cooking context, tomatoes are categorized as vegetables because of their savory flavor.

It’s not important to get all the technical details of how fruits and vegetables are classified, but it is helpful to have an understanding of what nutrients they provide. In addition to providing many health benefits, nutrient-rich healthy foods are low in calories and can help you manage your weight. They’re also great sources of dietary fiber which is linked to improved heart disease, stroke and diabetes outcomes. Ideally, you should fill your diet with lots of fruits and vegetables as well as whole foods like wild-caught fish, cage-free eggs, nuts and seeds, beans and peas and ancient/whole grains.
Meat & Fish

As we all know, meat consists of the flesh of animals, such as cows, pigs and chickens, but do you know that fish also qualifies as meat? Although technically meat just means animal flesh, it can be a complicated topic to discuss because there are many ways people define “meat.” In addition to religious guidelines and dietary preferences, the type of food you choose to eat can have a profound impact on your overall health.

Meat and seafood provide the highest levels of protein, thiamin, niacin, zinc, phosphorus and iron. This group of foods is also the most significant contributor to the body’s calorie intake.

When choosing meats, choose lean choices and avoid the fatty parts of the cut. This will help lower cholesterol, reduce heart disease risk and help to keep you feeling full longer.

Fish is not only rich in protein, it is a great source of heart-healthy omega-3 fats, which can lower blood pressure and reduce the risk of stroke. Fish also contains other important nutrients such as vitamin D, niacin and folate.

Fish is the only non-red meat that provides a good source of vitamin B12. Although seafood may provide more iron than poultry and beef, eating both fish and red meat can give you the benefits of a well-rounded diet.
Dairy

Dairy has a mixed reputation – it’s either good for you or bad for you depending on the latest diet fad or study. In fact, dairy is a nutrient-rich food that provides essential nutrients like calcium, protein and vitamin D. When choosing dairy foods, select those that are low-fat or nonfat to help manage calories and improve your health.

The dairy food group includes all fluid milk products (like regular and lactose-free milk) as well as all foods made from milk, such as ice cream, yogurt, cheese and kefir. The dairy food group also includes some fortified soy beverages and calcium-fortified processed milk products.

Observational studies and randomised controlled trials have shown that dairy foods are important for maintaining bone health. High intakes of dairy are linked with greater peak bone mass and lower risk of fractures later in life. This is partly due to calcium, but also because dairy foods provide protein and phosphorous which are needed for optimal bone growth and maintenance.

Milk is also a source of vitamin D, which promotes calcium absorption in the intestines and boosts bone health. Protein provides building blocks for bones and muscles. Phosphorus helps to regulate bone and tooth health and increase bone strength.

However, if you are unable to tolerate dairy or choose not to eat it because of your religion, ethics or concern about farming practices or the impact on the planet, it is not a problem and you can still get most of the same healthy nutrients from plant-based alternatives like beans, nuts and seeds. In fact, some research suggests that plant-based diets are associated with healthier body weights than dairy rich diets.
Nuts & Seeds

Nuts and seeds are a popular healthy ingredient in foods and beverages. They offer a triple-threat of nutrition: fiber, protein and healthy fats, plus vitamins and minerals. They’re also versatile and readily available. Their popularity as ingredients aligns with many trends, from the surge in plant-based eating to the snackification of traditional food and beverage products.

There is a distinction between nuts and seeds: Technically, nuts are hard-shelled fruits (including walnuts, almonds and hazelnuts) while seeds are small edible plants enclosed in a seed coat (including sunflower and safflower seeds, peanuts, flax seeds and sesame seeds). However, most people use the terms interchangeably. People who eat more nuts and seeds tend to have better health, as shown by large population studies. These studies often show a reduced risk for heart disease, cancer and diabetes.

These benefits may stem from the fact that nuts and seeds contain a high amount of unsaturated fats, which are more heart-healthy than saturated fats. They also contain the amino acid arginine, which helps keep blood vessels healthy, and phytochemicals that act as antioxidants. They are high in fiber, vitamins (including E, B6, niacin and folate) and minerals (including magnesium and potassium).

Consumers can find raw, roasted and other processed nuts and seeds in many forms at grocery stores and natural food markets. When purchasing raw nuts and seeds, seek out those from a trusted source to avoid bacterial contamination. Look for a store with a high grocery turnover, uses dedicated bins for raw foods and adheres to strict food safety guidelines. Nuts and seeds will quickly go rancid if exposed to heat, light or humidity. For this reason, storing them in an airtight container at room temperature will help preserve them.
Other Foods

Nutrient-rich healthy foods provide a significant amount of vitamins and minerals relative to their calories. They include whole foods such as fruits, vegetables, beans and whole grains, and protein foods such as fish, lean meat and low-fat milk products. They may also contain other nutrients such as dietary fiber, water, and oxygen (although they do not provide energy).

The opposite of nutrient-rich healthy food is calorie-dense unhealthy food that supply lots of calories but few vitamins or minerals. Examples of calorie-dense healthy food are candy, cakes, pies, fried foods and soft drinks. Eating a well-balanced diet that includes nutrient-rich healthy foods can help you manage your weight, strengthen your immune system, improve digestion and boost mental health. It can also reduce the risk of heart disease, cancer and other diseases.