Nutrient-dense foods provide substantial amounts of vitamins, minerals, complex carbohydrates, lean protein, fiber, and healthy fats, and relatively few calories. Fruits and vegetables, lean proteins and whole grains are great examples of nutrient-dense foods. These foods keep you full for a longer time.

Foods that are low in nutrient density are foods that supply calories but relatively small amounts of micronutrients, like cakes, cookies, soda, etc., as well as plenty of saturated fat, sodium and added sugar. These foods digest and convert to glucose quickly and do not fill you up for long.

Calorie for calorie, nutrient-dense foods fuel your body with more of what it needs for good health — and less of what it doesn’t, such as saturated fat, sodium and added sugar.