What are Nutrient-Dense Foods?

What is Nutrient-Dense?

Mercedes Quintana Wellness behavioral health holistic nutrition nutrient-dense

What are nutrient-dense foods? Nutrient-dense foods are a vital part of nutritional therapy. Nutrient density is a concept that is receiving increasing attention in the world of nutrition and health. Essentially, nutrient-dense foods are those that provide a higher concentration of essential vitamins, minerals, and other nutrients for every calorie consumed. 

I love this lifestyle of nutrient density because of everything it isn’t! I don’t need to restrict from ice cream, pizza, tacos, or eggs benny.
I focus on quality ingredients that make my mind and body feel its best.

Nutrient Density is getting the most out of each meal!

FOCUSING ON SOURCES FOR THE BEST QUALITY such as  conventional milk vs raw milk; you will still get the necessary nutrients, but the raw will have greater nutritional quantity and easier digestibility.

GETTING THE MOST NUTRIENTS IN THE SMALLEST AMOUNT OF FOOD. Two ounces of steak has about 13g of protein, while two ounces of lentils has roughly 5g. The steak is also more bioavailable, meaning easier to digest and absorb.

Nutrient Density is not

  • keto
  • paleo
  • weight-focused
  • Calorie Deficiency
  • Restrictions
  • A Point System
  • Flavor-Less
  • Sugar-Free
  • Whole 30

One example of a nutrient dense meal would be: einkorn pasta, grass-fed beef and liver meatballs with veggies, and homemade sauce of choice. Sprinkle with raw cheese and serve with warm sourdough bread and real butter! A less nutrient-dense version is wheat pasta, Ragu sauce, and turkey meatballs, served with French bread and garlic margarine spread. My Good-Better-Best list of Nutrient-Dense foods.

The Weston A. Price Foundation (WAPF) is a great source for accurate information on nutrition and health, always aiming to provide the scientific validation of traditional foodways. 

Could you swap a family favorite meal for a more nutrient-dense version? Contact me if you need ideas!

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My approach to nutritional therapy will lead us to an individualized action plan to include an affordable, nutrient-dense diet using whole foods, improving nutrient absorption, balancing energy levels, absorbing essential healthy fats for sustainable energy, mineral balance, and hydrating your body all the way down to the cells. I am also here to support improved rest, managing stress, increasing movement, and address barriers to your health – if that’s a part of your goals.

At Quintana Wellness, the nutritional therapy process is not your typical dietician or medical visit. It is a stand-alone therapy, or it may be combined with behavioral health care for a whole-body approach to healthy living. Our holistic approach to health and wellness includes using food and dietary interventions to promote optimal health and prevent or manage various health conditions. It is based on the principle that our diet and nutritional status significantly impact our overall well-being. It is important to note that while nutritional therapy can be a valuable complement to conventional medical treatment, it is not a substitute for professional medical advice. It is always recommended to consult with a qualified healthcare practitioner before making significant changes to your diet or lifestyle.

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