Nutrient Density vs Calorie Dense

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Nutrient Density vs Calorie Dense


Losing weight does not need to be complicated.  You do not have to come to the point of feeling starved all the time.  Yes, you want to be in a calorie deficit, but you do not need to feel that rumble in your tummy all the time.  You can fill up on nutrient dense food and be satiated. 

You may ask, "Nutrient dense foods?" Yes, the foods that are high in vitamins, minerals, and not loaded with calories.  These foods should make you feel satisfied and full, but won't load you down with all the excess calories. Calorie dense foods may give you satisfaction right away, but they often lead to you feeling hungry again shortly after eating them.

We all know what happens when we eat too many calories from non nutrient dense foods....increase risk of heart burn, increase in gas, increase in body temperature, drowsiness, etc...  When we do this over and over, it increases our risk of obesity, high blood pressure, high cholesterol, heart disease, and many others.  

Here are some of the best NUTRIENT DENSE foods you can eat:


  • Fish and Seafood (NOT BREADED)
  • Skinless Poultry
  • Eggs
  • Lean Beef (90% or better)
  • Sardines
  • Liver


  • Blueberries
  • Grapefruit
  • Kiwi
  • Strawberries
  • Apples
  • Bananas


  • Leafy Greens 
    • Kale
    • Spinach
    • Arugula
    • Collards
  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels Sprouts
  • Asparagus
  • Green Beans
  • Pumpkin
  • Avocado
  • Beans
  • Mushrooms
  • Carrots
  • Peppers

There are a ton of things you can do with all of these foods.  You can try to over eat on them, but it will be very hard.  The more you stick your diet to these types of foods, the better off you will be in aiding your fat loss journey.

If you want to discuss further, please schedule a consultation with Tim, our personal trainer.


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