What Actually Is Nutrient Density and Why Is It Important?

The topic of nutrient density is gaining lots of attention at the moment, especially in conversations surrounding GLP-1 medications. You may have seen the term in the news, on social media, or on food packaging when wandering around the shops. It sounds a little technical, but the idea of nutrient density is fairly simple: it is a way of looking at the nutrients a food provides relative to the calories it contains.

You don’t need to be taking GLP-1 medications to care about nutrient density. Whether you are eating smaller portions, trying to add variety to your meals, or simply want to get the most nutritional bang for your buck, it can be a relevant term to understand.

What does nutrient density mean?

Nutrient-dense foods provide you with valuable nutrients (such as protein, fiber, vitamins, or minerals) with few calories. Some good examples of nutrient-dense meals include: yogurt and berries, a vegetable and grain bowl, a tofu and edamame stir-fry, and the list goes on. Think of nutrient-dense foods as almost the opposite of so-called ‘empty calories’.

Nutrient density is not to be confused with energy density - which relates to how many calories a food contains for its weight. Nuts, for example, are energy-dense, but also provide many nutrients such as fiber, essential fatty acids, calcium, magnesium, and others. A food doesn’t have to be low in calories to have a place in a balanced diet.

Why is nutrient density talked about alongside GLP-1s?

GLP-1 medications can reduce appetite, so users often find themselves eating smaller meals. When food portions decrease, it’s important to focus more on the variety of foods and nutrients that these smaller portions contain.

Whether you are taking GLP-1 medications, your appetite has dropped for alternative reasons, or if a busy day means you need to keep meals simple - the same idea applies. It is important to still make sure you are getting everything your body needs.

If you are struggling with this, speak to a healthcare professional or registered dietitian for personalized advice.

Easy ways to put nutrient density into practice

You don’t need to meticulously count every nutrient or turn every meal into a complex project. A few small tweaks and additions to everyday meals can boost the nutrient density of your diet.

• Prioritize protein: Tofu, beans, legumes, nuts, seeds, plant-based yogurt.
• Fruits and veggies: Add berries to breakfast, snack on chopped carrots (with skin on for fiber), or add an extra vegetable to your dinner plate. Dark leafy greens are especially nutrient dense!
• Different sources of fiber: Swap refined carbs for whole grains, add a can of beans to whatever you’re cooking, or add extra fruits and vegetables to mix up your fiber intake.
• Handy extras: Add nuts and seeds to your grocery list to sprinkle onto toast, oatmeal, salads, and yogurt bowls; fresh herbs and spices can add an extra layer of nutrients to your meal.

How does Huel fit in?

Huel is a great place to start if you are looking for a plan B for when putting together a nutrient-dense meal in the kitchen isn’t a viable option.

Huel complete meals are designed with nutrients as priority number one. Huel Ready-to-drink meals are packed with up to 25g of protein, 7g of fiber, and 27 essential vitamins and minerals, ideal for days when you want something light yet nourishing, taking the guesswork out of meal planning on a reduced appetite.

Takeaway message

Not every meal needs to be planned to perfection. Nutrient density is more about enjoying a variety of foods, and making the meals you eat count.

Words by Katherine Barrett, BSc Food Science and Nutrition, Huel Nutrition Team