THE POWER OF FOOD: NAVIGATING NUTRIENT
DENSITY
In last week’s POWER OF FOOD post, I
reviewed what defines the term “real-food.” Understanding the four
core-principles of eating a real food diet is vital to making it as seamless
and enjoyable as possible. In this week’s post, I will dive a bit deeper into
the first pillar: NUTRIENT DENSITY.
DECONSTRUCTING DENSITY:
The
term nutrient density has been tossed around in the wellness-world for the
better half of the last decade, but just like food-labels, there isn’t really
much regulation as to what classifies as nutritionally “dense.” Originating
from several sources – the World Health Organization, Academy of Nutrition and
Dietetics, and Dr. Joel Fuhrman’s creation of the ANDI score- nutrient density
can simply be defined as the amount of micronutrients a food contains
(vitamins, minerals, phytochemicals, essential fats, etc) a food contains in
comparison to its calorie content. Some of the most nutritiously dense foods
include items like deep dark berries, leafy greens, organ meats, and bright
produce.
To
make this a little bit more understandable, take this scenario: say you are
presented with two plates. One plate is filled with crunchy fried potato chips,
while the other is simply a baked potato with a knob of grass-fed butter and a
sprinkle of sea salt (yum!) While the
two plates both contain the same type of food (a white potato,) the processing
and treatment of said food is much different, and thus, the end products have a
very different nutritional profile. The chips have been peeled of their
mineral-rich skins, fried in highly inflammatory vegetable/soy/peanut oil, and
then doused in refined and iodized salt. The baked potato, on the other hand,
has simply been washed, baked, cut open, and garnished with a calorie-dense,
but also nutritionally dense pat of butter. At the end of the day, both plates
might contain similar calories, but calories are NOT what we want to focus on! Instead, looking at the levels of
essential vitamins, minerals, antioxidants, and beneficial fats in comparison
to the calorie content makes the baked potato the clear winner in the race for
who wins the title of “top nutrient density score.” Here are some other
examples:
APPLE
JUICE vs. A WHOLE ORGANIC APPLE: Both coming from apples the juice has been
processed to extract all of the beneficial bowel-regulating fiber and
phytonutrient (plant-based nutrients) rich skins, leaving you with a glass of
apple flavored sugar water. Eating a whole apple will provide you with all the
appetite taming fiber and phytonutrients you would have missed out on had you
have chosen the juice, for similar calories.
WINNER:
WHOLE APPLE!
SNAP PEA “CHIPS” vs. FRESH
SUGAR SNAP PEAS: Popular in
health-food stores, snap-pea shaped vegetable “chips” make consumers believe
they are eating something healthier than a potato chip. While they are made
with lower-starch peas versus potatoes, vegetable chips often times have potato
flour incorporated into their ingredient lists and are similarly fried in
pro-inflammatory vegetable oils. Eating fresh or steam sugar snap peas will
provide you with all of the goodness that nature intended for you to eat, along
with a nice natural crunch.
WINNER:
EAT YOUR (real) PEAS!
SLICE OF MULTI-GRAIN BREAD vs.
SLICE OF SPROUTED WHOLE WHEAT BREAD: Labels can be tricky, and in a future post,
I will break down some key terms to look out for. Breads made with
“multi-grains,” may have a variety of flour sources: wheat, spelt, quinoa,
corn, barley, etc. The question you must ask is are those grains refined? Most
of the times, the grains have been stripped of their fiber, healthy fats, and
essential vitamins to increase shelf stability. You think you get whole-grain,
but you are actually getting something just as bad as the white-loaf we all
grew up eating with our PB&J’s. Ensuring you see “made with 100%
whole-wheat” or “whole-grain flour” will ensure you obtain all of the
fiber-rich, and vitamin-full benefits that grains have to offer.
WINNER:
WHOLE WHEAT BREAD.
DINING ON DENSITY:
Now
that you know a little bit more about what nutrient-density means, here are
some simple tricks that you can take each day to make sure that you are reaping
in nutrient dense foods each and every day.
1.
EAT WHOLE FOODS: Minimal processing and short ingredient
lists= a higher likelihood that the food in question has most of its original
nutritional value intact.
2.
COLOR YOUR WORLD: The deeper and darker the fruit or
vegetable, the better! Plant pigments that give produce their beautiful hues
are actually antioxidants, which help to rid the body of pro-inflammatory
compounds known as FREE RADICALS and assist with cell regeneration and
protection. (Don’t fret, not all white-food is bad, and things like
cauliflower, potatoes, and cabbage have incredible benefits not to be passed up
either!)
3.
COOK WITH CARE: High heat cooking can create delicious
sauces and caramelization (browned sugars!) but heating sensitive nutrients
like vitamins and plant-based antioxidants past a certain temperature (118F)
can begin to degrade their benefits. Brief blanching/steaming or raw
preparations of fruits and vegetables is best if you want to reap most of the
benefits they have to offer.
4.
DIG IN! Here are a list of some of the foods that offer the most
nutritious “bang for your buck:”
a. VEGETABLES: Artichoke, Arugula, Asparagus, Beets, Bok
Choy, Broccoli Rabe, Brussel Sprouts, Cabbage, Cauliflower, Celery, Chard, Chicory, Chives, Collards, Dandelion, Kohlrabi,
Endive, Escarole, Fennel, Garlic, Kale, Leeks, Mustard Greens, Onions, Radish, Seaweed,
Spinach, Sprouts, Watercress, Winter Squash, etc.
b. FRUITS: Apples, Avocado, Blackberries, Blueberries
(wild) Cantaloupe, Cherries, Cranberries, Grapefruit, Guava, Lemons, Limes,
Strawberries, Raspberries, etc.
c.
WHOLE GRAINS:
d.
BEANS & LEGUMES:
e.
WILD-CAUGHT SEAFOOD:
f.
GRASS FED & PASTURED ORGANIC PROTEINS
DIVERSIFY & THRIVE:
It’s
easy to get caught up in the tangle of confusion that nutrient density can
create, especially when it comes to foods that are higher in naturally
occurring sugars such as fruits and root vegetables. Instead of avoiding lower-scoring
items, adding a variety of both high and low scoring foods will ensure you not
only get a load of nutrients into your system, but also add a hefty dose of
flavor as well.
Just
remember, focus on COLOR and VARIETY. In essence, try to EAT A RAINBOW at every
meal!
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure
to snag your spot, as space is limited!
AUGUST CLASSES: In the TRUE KITCHEN
BIOLOGICAL BASICS: Clearing out the
Weeds & Taking Root
WEDNESDAY, AUGUST 16TH
6:00-7:15PM
$20.00
Despite
our greatest efforts, our bodies are constantly bombarded with toxins from a
variety of sources. From the foods we eat to the air we breathe, an
accumulation of such toxins can cause an overflow. In this class, Genevieve
will introduce the concept of “barreling over,” how it has a direct effect on
one’s healing journey, and three key ways to clean up the sludge so that you
begin to thrive.
FOOD AS MEDICINE: Water, Water,
Everywhere
WEDNESDAY, AUGUST 23rd
6:00-7:15PM
$20.00
2/3
of the human body is composed of water. While drinking it can be “bland” or
“boring,” it is essential for all of
life’s processes, so much so, that one cannot go more than three days without
it! In this class, Genevieve will provide an overview as to some of the vital
functions that water plays in the body, honing in on its roles in cell detox
and elimination. To quench your thirst, she will also prepare recipes that
incorporate naturally water-rich foods so that getting your daily fix doesn’t
have to be so “tasteless.”
FOOD AS MEDICINE: Feeding the Soil
WEDNESDAY, AUGUST 30th
6:00-7:15PM
$20.00
What
you put into the body has a direct effect on what you get out. Feed yourself
poison, and poisoned you will become. While a complete dietary overhaul may be
necessary for some, a few simple additions and smart-swaps can put one’s feet
back on the right path towards healing. In this class, Genevieve will highlight
the importance of eating REAL food, emphasizing all things COLORFUL, vibrant,
and health promoting while whipping up several easy recipes utilizing the
seasons finest!
* Cost of classes includes
colorful informative handout, all of the recipes prepared in the class, and of
course a tasty plate of the food she whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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