nutrient density

Not all foods are created equal. Making smart food choices means you can eat the same amount (or in some cases even more) while also improving your health, and when it comes to food, I believe we should all be smart cookies. A good way to determine a smart food choice is nutrient density, which is its nutritional value/serving.

How can you figure out the nutrient density? Take this example. 

Oranges vs. orange juice.

Orange

62 calories

3 grams fibre

12 grams of sugar

116% of DRI Vitamin C

which is more nutritionally dense?

With more fibre and less sugar, eating a whole orange will give you more nutritional bang for your buck than a cup of juice. 

Which would make you feel more satisfied after eating it? My money is on the whole orange.  

And as for Vitamin C? The orange already gives you more than 100% of your daily needs, while the juice gives you more than double what you need. Does this matter? No. Your body won’t store or use the extra, it will just get rid of it.

What you choose to eat is up to you, and making smart choices will make you feel more energized after meals. If you fill your plate with more nutrient-dense foods, you can eat enough to feel satisfied and still hit your goals.