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Nutrient-Dense foods and empty-calorie foods

Nutrient-dense foods are those that contain a high amount of healthy nutrients but a low amount of energy, or calories per weight. Nutrient-dense foods are rich in vitamins, minerals, fibre, lean protein and healthy fats. 

Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or far- free milk products, seafood, organ meats, lean meats, eggs, peas, beans, lentils and nuts.

empty-calorie foods are those that contain a high amount of calories but fewer amounts of healthy nutrients per weight. Examples of empty-calorie foods include soft drinks, baked goods, processed foods, ice cream, cake, chips, pizza, beer etc. small amounts of empty-calorie foods and a lot of calories in our diet opposite to nutrient-dense foods.

For example, if one compares the protein content of isocaloric portions of dal, bread and milk, one can see that dal has the highest nutrient density for protein, milk next and bread the least.

Thus nutrient density is an important aspect to be considered in selection of foods.