Nutrient density helps you choose your food wisely

A scientific helper of food choices – nutrient density

The Dietary Guidelines for Chinese Residents (2022) recommends that you know food and choose foods that are fresh and have a high nutrient density

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

How to identify nutrient-rich foods? There are five principles for food selection: One is to choose fresh food; The second is to choose foods with high nutrient density; The third is to select local seasonal foods; The fourth is to look at the nutrition label and the date of production; Fifth, consider the cost, high quality and low

Nutritious foods should be added to healthy eating plans: white rice for brown rice; Fritters are replaced by vegetable buns; Replace sugary drinks with water, unsweetened tea or coffee; Instead of adding a lot of oil and salt sugar to the cooking of fried fish steaks, it is recommended that the oriental dietary mode of light and less salt has a higher nutrient density of steamed fish; When adding ingredients to pizzas, buns, dumplings or sandwiches, consider eating one more vegetable than meat or cheese; Eat snacks with fresh vegetables or nuts instead of fries; Replace sweets and biscuits with natural sweet fruits; Pork belly has a low nutrient density; Sugary yogurt has a lower nutrient density; Juice loses a lot of vitamins and minerals during the juicing process, it is recommended to switch to whole fruit

Most people include children and teens, and a large portion of the daily energy comes from snacking