140 Unit 2 Nutrition and Wellness
Copyright Goodheart-Willcox Co., Inc.
This means including a diverse assortment of
foods and beverages across and within all food
groups and subgroups in your daily diet. Eating
a variety of foods within the appropriate calorie
level is important for good health. An individu-
al’s nutrient needs are better met with food rather
than with supplements.
While choosing foods within calorie limits, it
is important to make choices that are good sources
of required nutrients. This means choosing more
foods and beverages that are nutrient dense. Such
choices provide vitamins, minerals, and other
health-promoting substances with little or no
added sugar, saturated fat, and sodium.
The most nutrient-dense forms of foods also
keep nutritional components that occur in them
naturally. For instance, unsweetened applesauce
is fairly nutrient dense. It is fat free and contains
no added sugars. However, a fresh apple is even
more nutrient dense than the unsweetened sauce.
The whole fruit is a source of dietary fiber, some
of which is lost when the fruit is made into sauce
(Figure 8.5).
Health experts urge people to eat more foods
that provide potassium, dietary fiber, calcium,
and vitamin D. These nutrients are low in many
diets. Many Americans consume less than
recommended amounts of fruits and vegetables.
Eating more of these foods will help people get
many of the nutrients that may be low in their
diets. The nutrients supplied by fruits and vege-
tables vary from one type to another. Choosing
Switch to Nutrient-Dense Food Choices
Typical Nutrient Dense
Fried fish Grilled fish
Broccoli with cheese sauce Steamed broccoli
White bread Whole-grain bread
margouillat photo/Shutterstock.com svry/Shutterstock.com MSPhotographic/Shutterstock.com MSPhotographic/Shutterstock.com Dan Kosmayer/
Shutterstock.com Kodda/Shutterstock.com
Figure 8.5 Over time, small changes in food choices contribute to good health. What other nutrient-dense food
choices could you make?
Copyright Goodheart-Willcox Co., Inc.
This means including a diverse assortment of
foods and beverages across and within all food
groups and subgroups in your daily diet. Eating
a variety of foods within the appropriate calorie
level is important for good health. An individu-
al’s nutrient needs are better met with food rather
than with supplements.
While choosing foods within calorie limits, it
is important to make choices that are good sources
of required nutrients. This means choosing more
foods and beverages that are nutrient dense. Such
choices provide vitamins, minerals, and other
health-promoting substances with little or no
added sugar, saturated fat, and sodium.
The most nutrient-dense forms of foods also
keep nutritional components that occur in them
naturally. For instance, unsweetened applesauce
is fairly nutrient dense. It is fat free and contains
no added sugars. However, a fresh apple is even
more nutrient dense than the unsweetened sauce.
The whole fruit is a source of dietary fiber, some
of which is lost when the fruit is made into sauce
(Figure 8.5).
Health experts urge people to eat more foods
that provide potassium, dietary fiber, calcium,
and vitamin D. These nutrients are low in many
diets. Many Americans consume less than
recommended amounts of fruits and vegetables.
Eating more of these foods will help people get
many of the nutrients that may be low in their
diets. The nutrients supplied by fruits and vege-
tables vary from one type to another. Choosing
Switch to Nutrient-Dense Food Choices
Typical Nutrient Dense
Fried fish Grilled fish
Broccoli with cheese sauce Steamed broccoli
White bread Whole-grain bread
margouillat photo/Shutterstock.com svry/Shutterstock.com MSPhotographic/Shutterstock.com MSPhotographic/Shutterstock.com Dan Kosmayer/
Shutterstock.com Kodda/Shutterstock.com
Figure 8.5 Over time, small changes in food choices contribute to good health. What other nutrient-dense food
choices could you make?