Increase Nutrient Density

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September 8, 2020

Nutrient Dense Foods

nutrient density

Why Do You Eat?

There are only two reasons to eat food (as far as your brain and body is concerned):

  1. get energy (calories)

  2. and/or get nutrition

That's it. That's all you're trying to do.

So if you want to be healthy and fit (and you do), the secret is to simply get maximum nutrition on minimum calories.

This is nutrient density and it is Rule #2.

The 10 Rules of Health and Fitness After Age 50

#1 - Lift Heavy Things

#2 - Increase Nutrient Density

You want to increase nutrients obtained per calorie consumed. That's healthy eating.

The Problem:

You might be surprised to find out that your current diet is leaving you malnourished (and probably hungry too). You're not getting adequate nutrition for optimum health and yet you're eating a crap-ton of calories.

That's poor nutrient density, very unhealthy and leads to being Overfat.

The Solution:

Focus your diet on nutrient dense foods.

Take a look below at the nutrients from 3 oz of salmon on the right and 3 oz of ding dongs on the left.

Oh, and understand that 3 oz of salmon is about 150 calories while 3 oz of ding dongs is about 375 calories.

3 oz. Ding Dongs (375 Cal) - Protein

Graph shows percentage of daily RDA

3 oz. Ding Dongs (375 Cal) - Vitamins

Graph shows percentage of daily RDA

3 oz. Ding Dongs (375 Cal) - Minerals

Graph shows percentage of daily RDA

3 oz. Salmon (150 Cal) - Protein

Graph shows percentage of daily RDA

3 oz. Salmon (150 Cal) - Vitamins

Graph shows percentage of daily RDA

3 oz. Salmon (150 Cal) - Minerals

Graph shows percentage of daily RDA

So you can get good nutrient density on the right, consuming 150 calories to obtain it or go with crappy, modern, pre-packaged frankenfoods (I used to eat Ding Dongs out in the bay clamming, loved those things), eat more than double the calories and get nearly nothing in return.

You choose.

Salmon is a nutrient dense food, ding dongs are not.

A corollary to Rule #2 is Eat Real Food.

Real foods are things you recognize from nature. They don't have labels to tell you what's in them.

And the most nutrient dense foods are:

  • Animal protein (meat, fish, fowl, eggs, liver)
  • Vegetables (especially leafy greens as there is almost no calories so they're kinda free from a calorie budget standpoint)
  • Fruit (not fruit juice nor dried fruit)

10 Rules of Health  Fitness After Age 50

Rule 1

Lift Heavy Things

Rule 2

Increase Nutrient Density

Rule 3

Coming Soon

About the author 

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

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