Nutrient density, or nutrient profiling, is a term that defines how many nutrients are in foods. Nutrition experts usually express the nutrient content of foods per calories, per grams g , or per serving. Nutrient dense foods contain more nutrients than calories and are low in fat, sugar, and salt. When following a healthful diet, people should consider the nutrient density of foods as well as their calorie content. For example, a sweet muffin has a similar number of calories to a chicken stir fry but fewer beneficial nutrients.
The following list recommends some foods to eat based on the Dietary Guidelines for Americans — :. People should try to avoid foods that contain high amounts of sugar, fat, and salt. The calories in unhealthful foods can quickly add up to 2, without giving the person the essential nutrients their body needs. The list below recommends some foods to avoid and limit based on the Dietary Guidelines for Americans — :. If a person is unsure of how much they need to eat to reach 2, calories, the following is an example of a 2, calorie day:.
Following a 2, calorie diet can help someone plan their meals to reach or maintain a moderate weight. However, the number of calories a person needs is unique to them, so this diet might not be right for everyone.
A healthful diet includes all the food groups that someone needs to obtain essential nutrients. So, it probably comes as no surprise that it's probably not quite right for most people.
For instance, a year-old woman of average height who exercises three times a week will need more calories per day than a shorter-than-average, year-old mom who rarely finds the time to exercise. On the other hand, a year-old man who's a bit shorter and can barely find time to work out between business trips, might need fewer calories than a year-old dad of average height who works on his feet all day, chases his sons around when he's at home and makes time for a run a few times a week.
By looking at the actual milligrams of sodium per serving instead, you will be in much better shape when it comes to sticking to the recommended amount of sodium. You'll then need to adjust this number based on how active you are," explains Snyder.
These calculations can lead to some pretty complex math , but you can also find a close estimate using a calorie calculator. Second, some calculators will adjust your calorie count if you indicate that you're trying to lose weight.
Any time you're trying to lose a significant amount of weight, it's best to first consult with your doctor or a dietitian about your weight-loss plan," adds Snyder. It agreed that 2, calories per day would be more likely to make it clear that people needed to tailor dietary recommendations to their own diets. The FDA wanted people to understand that they must adjust calorie intake according to age, sex, activity, and life stage. It addressed the adjustment problem by requiring the percent Daily Value footnote on food labels for diets of 2, and 2, calories per day, the range of average values reported in dietary intake surveys.
As to how many calories you personally need, I think they are too difficult for most people to count accurately to bother. The bottom line: If you are eating too many, you will be gaining weight. The best advice I can give is to get a scale and use it. If your weight starts creeping up, you have to eat less.
Also, keep in mind that these values are recommendations and not a specific prescription for good health or proper eating. A registered dietitian or health professional can provide nutritional recommendations to meet your specific health needs. Also, pregnant women and children have different recommended values for macronutrients , vitamins, and minerals. You can also use the data to make sure you are not getting too much of certain nutrients that should be limited, like saturated fat or cholesterol.
For each nutrient, the label lists the number of grams or milligrams that a single serving of that food provides. This information is listed in a column on the left side of the label. For example, you might look on the label of your favorite snack and see that it provides two grams of saturated fat. It describes how that food contributes to your recommended intake of that nutrient if you eat a 2,calorie per day diet.
If you eat 2, calories per day, the Daily Value for saturated fat is 20 grams per day or less. Is the Percent Daily Value information useless? Not really. The FDA provides suggestions about helpful ways to use Percent Daily Values and other nutritional information no matter how many calories you consume. If you are trying to choose between a few different brands or products, you can compare the labels to see how each product will contribute to your daily nutritional needs.
Just be sure to compare foods with similar serving sizes. Check the serving size at the top of the Nutrition Facts label. You might see a nutritional claim on the front of a food package that sounds appealing.
In general, 40 calories is considered to be low, calories is considered moderate and calories or more is considered high if you consume a 2,calorie diet. You can also verify claims about nutrients. For example, if your favorite cereal advertises that it is a good source of fiber, you can check the Percent Daily Value on the Nutrition Facts label to see if it is a high fiber food or a low fiber food.
As you become more comfortable using the Percent Daily Value on the Nutrition Facts label, you can scan it quickly to trade low nutrient foods for higher nutrient foods. Or if you are trying to increase your protein intake, you can look for foods that have a higher percent listed for protein.
If you are trying to lose weight or improve your diet, you may find it helpful to keep a food diary for a week or more to get your number. Either fill out a paper journal, use a smartphone app or website to count your calories.
After a week or so of counting calories, you should have a good estimate of your daily calorie intake. Once you have your number you can adjust it to meet your goals and use the Nutrition Facts label to evaluate how each food contributes to your daily plan. Remember, the information provided on the Nutrition Facts label is based on general guidelines. Using it can help you to eat a well-rounded diet for good health.
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