Nutrient density helps you choose food smartly

Sha Yimei, Beijing Center for Disease Control and Prevention

Wang Ruixuan of Peking Union Medical College

A little scientific helper for food selection - nutrient density

The "Dietary Guidelines for Chinese Residents (2022)" recommends that people be aware of food and choose fresh, nutrient-dense foods

Nutrient density in food refers to the ratio of the nutrient content to its energy

In layman's terms, the basic concept of nutrient density is the amount of nutrients you get for the calories you consume

How to identify nutrient-dense foods? There are five principles for food purchase: first, choose fresh food; second, choose food with high nutrient density; third, choose local seasonal food; fourth, look at nutrition labels and production date; fifth, consider cost, high quality and low price

Nutrient-dense foods should be added to a healthy eating plan: white rice for brown rice; fritters for buns; water, unsweetened tea or coffee instead of sugary drinks; A light and low-salt oriental meal pattern is recommended, with steamed fish having a higher nutrient density; when adding toppings to pizza, buns, dumplings or sandwiches, consider eating one more vegetable instead of meat or cheese; choose fresh vegetables or nuts for snacks , instead of chips; replace candy and biscuits with naturally sweetened fruits; pork belly has lower nutrient density; sugary yogurt has lower nutrient density; juice loses many vitamins and minerals during juicing, and it is recommended to replace it with whole fruit

Most people, including children and teens, get a large portion of their daily energy from snacks

"China Food News" (May 26, 2022 06 edition)

(Editor in charge: Zhu Meiqiao)