Calorie Dense Vs. Nutrient Dense

Which plate are you?

The plate on the left with two pieces of fried chicken, mashed potatoes with gravy, a roll with butter and a serving of vegetables compared to the one on the right with half of the plate being vegetables, a quarter of the plate is a healthy protein and another quarter is a healthy starch such as brown rice.

It is important in these times when there is so much confusion of what to eat and how to eat to understand that your choices and your serving portion makes a world of difference if you are trying to lose weight. The plate on the left contains foods that are very calorie dense. The chicken, which is your protein is fried and the starch, which are mashed potatoes (with probably added butter and milk) are topped with gravy. There is also a roll with butter and very little vegetables. For someone trying to lose weight, this is a disaster plate because of the way the food is prepared and the portions are distorted.

The plate on the right is the optimal way to portion a plate. You want your plate to be half vegetables, one quarter protein and another quarter of a starch. This plate is nutrient dense because the protein is grilled, the starch is a fibrous grain and with half of the plate being vegetables (preferably steamed or fresh salad greens), you are able to comparatively eat more and not put on extra pounds.

When you start eating nutrient dense foods rather than calorie dense, you will be on a track for weight loss and overall healthier eating. How do you cut calorie density? By reducing fat, sugar and refined grains and adding vegetables and fruit whenever possible. So a pizza with less cheese, more vegetables and a thin crust is better than the deep dish meat lovers option. Another example is if you are making a casserole or lasagna, remove the meat and add vegetables with whole grain or whole wheat pasta. Be Well!