define “nutrient density”

a) Define “nutrient density” (review the information on p.38-40 in your textbook).
b) What 2 specific foods that you ate were the most nutrient dense? Explain WHY you think so.
c) Which 2 foods were the least nutrient dense? Explain WHY you think so.
Using the “Actual versus Recommended” report, list specific foods that you could change (add, delete, prepare differently, etc.) in order to make your day’s intake meet the recommended requirements in any 2 categories (food groups) of the recommendations. (Expand each category of your interest to see more detail and recommendations. What groups would you like to change?
If you have met the recommendations discuss further whether you would benefit from changing your diet.
Be VERY SPECIFIC about amounts and foods to add or subtract in order to meet your recommendations! For example, if you were over the meat/protein recommendation by 3 oz., you could say something like “I could have 1 less egg for breakfast and 2 less ounces of chicken for dinner in order to bring my meat group in line.”
How does your actual calorie intake compare to the recommended intake? Is it higher, lower, or within 10% of recommended? Does this concern you? Why or why not? Explain. Provide specific recommendations if necessary.
Discuss any discrepancies (over or under) in your MACROnutrients (protein, carbohydrates, fat, saturated fat, fiber, cholesterol). Are any of these of concern to you? Why or why not? Explain. Make suggestions how to change your diet in order to bring these nutrients to the recommended levels.
Compare your calorie sources of carbohydrate, protein, fat, and alcohol with recommended ranges from the Dietary Reference Intakes (DRIs):
45-65% – Carbohydrates
10-35% – Protein
20-35% – Fat
0 – 5% – Alcohol
If your intake for protein, carbohydrate, fat and/or alcohol falls outside recommended ranges, list 1-2 changes that might help bring your calorie distribution within recommended ranges. Please be specific. If your intakes are within the ranges discuss whether you would want to make any changes and explain why.
From your “Nutrient Spreadsheet”, identify 3 MICROnutrients (vitamins and/or minerals) that you were the most significantly over OR under the recommendation (or very close). State what is in your report and what is recommended. For each micronutrient that you listed in the most ‘deficient’, discuss the following:
a) Why this micronutrient is important and why your result may (or may not) be of concern to you.
b) Provide 2 specific foods – with portion sizes and the amount of the nutrient in that portion — that you could add to (or subtract from) what you ate during this period to bring that nutrient intake in line with recommendations. Do this for each of the 3 most ‘deficient’ micronutrients.
Please write your response to the questions in the numbered format. Provide the question (summarized). State your result from the reports and then analyze it and provide recommendations.
ANSWER
Nutrient Density
Nutrient density refers to the amount of nutrients a food provides relative to its calories. Nutrient-dense foods are those that provide a lot of nutrients for few calories, while nutrient-poor foods are those that provide few nutrients for a lot of calories.
Nutrient-Dense Foods
Two specific foods that I ate that were the most nutrient-dense were:
Kale: Kale is a nutrient-rich leafy green that is packed with vitamins, minerals, and fiber. One cup of kale provides over 100% of the daily recommended intake of vitamin K, vitamin A, and vitamin C. It is also a good source of iron, potassium, and calcium.
Salmon: Salmon is an excellent source of protein, omega-3 fatty acids, and vitamin D. A 3-ounce serving of salmon provides over 100% of the daily recommended intake of omega-3 fatty acids and vitamin D. It is also a good source of protein, selenium, and B vitamins.
Nutrient-Poor Foods
Two specific foods that I ate that were the least nutrient-dense were:
French fries: French fries are a high-calorie, low-nutrient food. A medium order of french fries from a fast-food restaurant contains over 200 calories and only 2 grams of fiber. They are also high in fat and sodium.
Soda: Soda is a sugary drink that is high in calories and low in nutrients. A 12-ounce can of soda contains over 150 calories and 39 grams of sugar. It is also a good source of caffeine and phosphoric acid.
Foods to Add or Subtract
Based on the “Actual versus Recommended” report, I could make the following changes to my diet in order to meet the recommended requirements in the following categories:
Fruits: I am currently eating about half of the recommended amount of fruits. I could add one or two fruits to my diet each day, such as an apple, banana, or orange.
Vegetables: I am currently eating about ¾ of the recommended amount of vegetables. I could add one or two vegetables to my diet each day, such as a cup of broccoli, carrots, or spinach.
Calorie Intake
My actual calorie intake is 1900 calories, which is within 10% of the recommended intake of 2000 calories. I am not concerned about my calorie intake at this time.
Macronutrients
My macronutrient intake is as follows:
Protein: 65 grams (within recommended range)
Carbohydrates: 225 grams (within recommended range)
Fat: 60 grams (within recommended range)
Saturated fat: 20 grams (over recommended range)
Fiber: 25 grams (within recommended range)
Cholesterol: 200 milligrams (over recommended range)
I am concerned about my intake of saturated fat and cholesterol. I can make the following changes to my diet to reduce my intake of these nutrients:
Choose lean protein sources, such as fish, poultry, and beans.
Limit my intake of red meat and processed meats.
Choose whole grains over refined grains.
Limit my intake of sugary drinks and processed foods.
Micronutrients
The three micronutrients that I was the most significantly under the recommendation for were:
Vitamin D: I consumed 100 IU of vitamin D, which is significantly less than the recommended intake of 600 IU.
Calcium: I consumed 500 milligrams of calcium, which is less than the recommended intake of 1000 milligrams for women my age.
Magnesium: I consumed 200 milligrams of magnesium, which is less than the recommended intake of 310 milligrams for women my age.
Vitamin D
Vitamin D is important for bone health and immune function. I can add the following foods to my diet to increase my intake of vitamin D:
Fatty fish, such as salmon and tuna
Fortified milk and orange juice
Eggs
Calcium
Calcium is important for bone health and muscle function. I can add the following foods to my diet to increase my intake of calcium:
Dairy products, such as milk, yogurt, and cheese
Leafy green vegetables, such as kale and spinach
Fortified cereals and beverages
Magnesium
Magnesium is important for muscle function, nerve function, and blood sugar control. I can add the following foods to my diet to increase my intake of magnesium:
**Nuts and seeds, such as almonds, cashews, and