Choose Nutrient Dense Foods
If losing body fat and building muscle is important to you, then eating nutrient dense foods is essential to your success. Optimal health, physical performance, and body composition all depend on the body’s lean mass.
The energy systems in the body require fuel to perform their individual tasks. If you lack adequate nutrition, the body will use your lean mass to fuel the activity you are doing. So, if balanced nutrition isn’t followed, gaining lean muscle will be impossible. Also, if nutrition is less than optimal, enzyme efficiency will be reduced. Enzymes are necessary for proper cellular function.
Exercise and nutrition go hand in hand. Choosing nutrient dense foods will help support your efforts in gaining lean mass and building a healthier body. Foods with both macro and micro nutrients are considered nutrient dense. They provide a greater amount of nutrients, with only necessary calories, compared to low nutrient high calorie foods. Macronutrients are protein, fat, and carbohydrate. Micronutrients are vitamins and minerals. The body needs both macro and micronutrients for proper health.
| Nutrient Dense Foods | Low Nutrient Foods |
|---|---|
| Bright or deep colored vegetables | Table sugar |
| Bright or deep colored fruits | Soda/energy drinks |
| High fiber unprocessed grains | White flour |
| Lean meat | Processed and packaged foods |
Remember, if you have to open a package for your food, you should eat it in moderation.
So, the next time you are at the grocery store take the time to read the ingredients of the items you are putting in your cart.
If you stick to the outside aisle of your grocery store, you will avoid poor quality, lower nutrient foods.
“Passion is the roadmap that will lead you to your goals.” – Nick Klein
Resource:
Berardi, John, and Ryan Andrews. “Introduction; Aerobic and Anaerobic Metabolism.” The Essentials of Sport and Exercise Nutrition Certification Manual. 2nd ed. Vol. 1. Precision Nutrition, 2015. 8, 11, 13, 24, 126, 127, 135.