Nutritional Tips for February

Cut calories by choosing more nutrient-dense foods. Comparing foods by how much they weigh gives an idea about calorie density. When you add white flour, sugar and refined oils to foods, the calorie density goes up. Calorie-dense foods usually have high fat and/or sugar content and contain little water or fiber.

Nutrient-dense foods on the other hand have higher fiber content, more water or moisture, and for the same volume have much less calories. Examples of nutrient-dense foods are fruits, vegetables, legumes, whole grains, lean protein, and non-fat dairy products. To emphasize this point, note the calories per pound in the following foods:

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