Energy density and nutrient density are important terms to understand when making food choices. 

Energy density

Is the amount of energy, as represented by the number of
calories, in a specific weight of the food.

Foods that are energy-dense contain a higher number of calories per serving, they tend to include foods that have high sugar content, are high in fat, and have low water content.

Nutrient density

Foods that are nutrient-dense contain a higher level of vitamins, minerals, and other important nutrients with little or no added sugars or fats that raise calories.

Think of the difference between potato chips and plain baked potato, or sweetened yogurt and plain yogurt, or creamed spinach and steamed spinach. Adding fat or sugar to foods increases the calorie content, making these foods more energy-dense.

Why choose nutrient-dense foods

Choosing nutrient-dense foods more often allows us to consume a higher number of essential vitamins and minerals that promote good health and satisfy both hunger and taste whilst while avoiding consuming too many calories that can lead to overweight or obesity.

Moreover, A recent meta-analysis of 13 experimental and observational studies that look at over 3600 people age 28 to 66 by years showed a significant association between low-energy-density foods and body weight. In other words, people who ate more nutrient-dense foods that are naturally low in calories — foods like vegetables and fruits, whole grains, fat-free dairy products, and lean sources of protein weighed less than people who consumed more foods that are higher in calories and lower in nutrients.

Want to know how to reduce energy density and increase the nutrient of your food choices? This is the topic we will cover in the next article.