nutrient density means: how much good stuff is in the food you're eating. one of the most important things you can do to shift your eating patterns is to incorporate more nutrient dense foods. ideally, these types of things will be the only things you eat (but i don't want you to think in those extremes).
in my post about nutrition = tissue: food as structure., you learned that what you eat literally becomes who you are, and what your bones and muscles are made of. it's no surprise that building a body out of processed foods that are mostly corn, additives, and sugar yields ligaments, tendons, and bones that are brittle, fragile, and subject to breakage.
just yesterday in the hospital on the surgical ward, i met someone who had a massive fracture just from tripping on their way into a convenience store. that is NOT normal.
Dennis “DK” Koenck
read here for more information on the importance of nutrient-dense foods to support your training and recovery. this applies to you if your daily work is on your feet in any way, shape, or form. you don't have to be an elite athlete for this to apply to you!
your plate should be FULL of nutrient-dense foods. think: colorful plants AND animal products.
eating the rainbow is a wonderful way to ensure you're getting a variety of vitamins, minerals, and macronutrients. generally, the more colorful and delicious a fruit or vegetable is, the more nutrient-dense it is.
animal products - yes, you heard that right. they are, have been, and will always be the most nutrient dense foods on the planet. this includes all sorts of meats including organ meats, cheeses, yogurts, seafood (especially oysters! one of the most nutrient dense foods on the planet!).
how do i know if a food is nutrient-dense?
fresh, whole foods are rich in nutrients. think about eating things that were, or are, alive! they contain phytonutrients in addition to the minerals that we measure. (by the way, our labels on food that tell you protein, carbs, and fat, as well as some vitamins and minerals only actually look at a small fraction of the compounds that make up our foods - because plants and animals are full of enzymes, proteins, and molecules that are dynamic, varied, and complex. they all matter and affect our bodies when we eat.)
sometimes, processed foods (like protein bars and shelf-stable breads) might look "healthy" because they are fortified with minerals or fiber. added minerals are NOT as well absorbed by your body. you are better off eating minimally processed foods that naturally have these ingredients!
but does my produce have to be organic?
no! you can TRUST your taste buds.
have you ever had a tomato that tasted like water or mush? compare that to the sweet cherry tomatoes you get mid-summer fresh from a farm. the taste is incomparable, and the nutrition echoes that. this is why i encourage folks to get their foods from farmers as much as possible - local food is more fresh, and more nutrient-dense.
organic certification is very expensive, and it does not necessarily mean that the farm is not spraying their crops with pesticides and herbicides that can be harmful to your health. regulations regarding this can be perused here: https://www.ecfr.gov/current/title-7/subtitle-B/chapter-I/subchapter-M/part-205/subpart-B/section-205.105. generally, though, organic does mean a higher quality food that is exposed to far less chemicals in its life cycle!
look for local farms where you can ask how they raise their vegetables and animals, and what their soil health is like. a farmer who is growing good food will be able to answer these questions without hesitation.
you can also trust your taste buds. if you go to the market, and you buy veggies, meat, or eggs that taste amazing, they are probably very nutritious, too.
that being said, if you HAVE to get your produce from the grocery store, i do recommend you follow the environmental working group (EWG) recommendations regarding the "dirty dozen" - produce likely to have a lot of pesticides - these are the ones you want to buy organically.
all meat and dairy should be purchased organically or locally. conventional meat is generally laden with chemicals; i recommend watching Food Inc to start to understand why. (note: i don't recommend you become vegetarian! so much good nutrition is to be had in animal products. get to know your body and what it functions best on.)
what is the difference between conventional and organic/locally grown produce?
conventional produce often travels hundreds, even thousands of miles to reach your grocery store. ever notice how it rots quickly after you buy it? that's evidence that the fruit/veg was NOT fresh when you purchased it.
locally grown produce often lasts much longer, because it's usually picked a day or two before you buy it.
organic AND locally grown produce has MORE micronutrients in it than conventional -- up to 200% more.
what does a typical nutrient-dense meal look like?
protein (at least 50 g per meal): a combination of meat and yogurt, cheese, beans, and/or veg sources like seitan
vegetables (low carb): roasted or fresh peppers, squash, eggplant, green beans, radishes, artichoke hearts, hearts of palm, tomatoes, herbs
complex carbohydrates: potatoes (an EXCELLENT source of so many minerals and nutrients, and so filling), plantains, yucca, buckwheat groats, farro, wild rice
