Not exact matches
Cereals are typically nutrient -
dense, low fat and serve as an important source of
whole grains, and deliver nutrition in relatively few
calories.
Olives are also low in
calories per serving while being nutrient -
dense, and while I don't count
calories, I do believe in eating mostly
whole foods instead of refined versions like oil and sugar as much as possible.
I will say that they are fairly
calorie dense tho, and I could have eaten the
whole batch!
(Van's new granola offers 14 grams of nutrient -
dense, gluten - free
whole grains and is just 120
calories per serving!)
Focusing on nutrient
dense whole foods, allows you to free yourself from the idea of counting
calories.
Additional
calories should come from nutrient -
dense foods including lean protein,
whole grains, dairy, vegetables and fruit.
Get those
calories from nutrient -
dense foods like
whole grains, low - fat dairy products, lean proteins, and fruits and vegetables for maximum health benefits.
You want to get the majority of your daily
calories from high quality foods such as lean meats, fatty fish, eggs, dairy products,
whole grain breads, pasta, rice, potatoes and nutrient -
dense vegetables.
But for weight loss, I suggest limiting even
whole grains and fruits for a short period of time and getting most of your carb intake from nutrient -
dense, low -
calorie veggies.
Include more of
calorie dense foods like dried fruits,
whole wheat breads,
whole eggs, oats and peanut butter.
As long as you're consuming around 80 - 90 % of your total
calories from nutrient -
dense, minimally processed
whole foods (the other 10 - 20 % can be allotted to whatever «cheat foods» you'd like — I'll be covering this concept in the next lesson), this is really what proper nutrition mostly comes down to.
In other words, if a client loves sweet potatoes,
whole - grain bread, oatmeal, and legumes (all nutrient -
dense carbohydrates), they may not be very compliant with a program that provides only 45 % of total
calories from carbohydrates.
In a nutshell, my Six Weeks to Sexy Abs diet consists of nutrient -
dense,
calorie - light
whole plant foods.
Overall, all oils are processed, not
whole, foods
dense in
calories and fats.
And, just for everyone listening, when I'm talking about
calories, when we're talking about
whole food, nutrient -
dense foods,
calories are gonna have nutrition attached to them when we're talking about real food.
Whole - grain cereal, oatmeal, bagels, muffins, pasta, brown rice and other whole - grain foods are calorie - and nutrient - dense, which makes them a smart choice for healthy weight
Whole - grain cereal, oatmeal, bagels, muffins, pasta, brown rice and other
whole - grain foods are calorie - and nutrient - dense, which makes them a smart choice for healthy weight
whole - grain foods are
calorie - and nutrient -
dense, which makes them a smart choice for healthy weight gain.
I count
calories and macronutrients and make sure I get at least 80 % of my
calories from
whole, nutritious, nutrient -
dense foods.
2) My understanding is that the best way to gain weight on a
whole plant food based diet is to eat more
calorie dense foods.
When it comes to «
Calories in,» focus on nutrient -
dense foods, such as fiber,
whole grains, and green leafy vegetables.
If you're having trouble meeting your
calories, focus on higher -
calorie,
denser foods like nut butters,
whole fat dairy, eggs, granola, etc..
Nix your grains and sugars, and anything «fat free or low
calorie»; instead, load up on plenty of FATS: good butter, olive oil, coconut oil, egg yolks, chicken skin, the fattier and nutrient
dense animal parts, like liver and kidneys, and switch to
whole dairy products (yogurt and keifer).
Dr. Furhman who recommends his «Nutritarian Diet,» which is a highly nutrient
dense whole food plant based diet, states that health is equal to nutrients /
calories.
Examples of higher
calorie dense foods appropriate for a
whole plant food diet include: nuts, dried fruits, tofu, avocados, olives, and breads / crackers / dry goods.
However, there are some
whole plant foods that are highly
calorie dense.
Researchers were able to cut people's caloric intake nearly in half, from 3000
calories a day down to 1570 without cutting portions, just by substituting less
calorie dense foods, which means lots of fruits, vegetables,
whole grains, and beans, compared to a high energy density meal with lots of meat and sugar.
Fruit juice and
whole milk can add extra
calories to the diet, but try to offer foods at meal time before drinks to discourage the child from filling up on fluids before eating the more nutrient -
dense foods.
Olives are also low in
calories per serving while being nutrient -
dense, and while I don't count
calories, I do believe in eating mostly
whole foods instead of refined versions like oil and sugar as much as possible.
The most
calorie dense way to do high carb
whole foods is probably to focus on processed low - fiber starches and dried fruits.
Among those who were healthy and ate a small percentage of their
calories as animal products, they selected very nutrient -
dense products such as
whole insects and frogs, shellfish, and so on.
In general, people who eat a
whole plant food based diet similar to the one proposed by Dr. Greger in his Daily Dozen or in the PCRM Power Plate, will naturally lose weight without worrying about counting
calories because they are naturally eating a low
calorie dense diet..
Wheat is my favourite
calorie -
dense source (being raised in Italy may have played a factor), also when
whole.
Eating a healthy diet that includes lots of fresh low -
calorie nutrient -
dense fruits and veggies, high - fiber
whole grains and legumes will help you lose the excess adipose and supply you with all the nutrients you need.
In other words, some people need more
calories and may need the more higher -
calorie dense foods like
whole grains and legumes compared to someone else who could live just fine with a base of more fruits and veggies, less
calorie -
dense foods.
For example, if you were consuming 2000
calories daily, you'd want 1600 - 1800 of those
calories to be derived from clean nutrient
dense whole foods, and you could then allot the remaining 200 - 400
calories to whatever foods you felt like.
Instead, you should focus on nutrient - rich
whole foods, including those that are fatty and
calorie dense, which are typically more slow - digesting and don't cause a huge spike in insulin.
I've cogitated on the unicorn for a few years and it seems to me that one of the factors is detoxing first, eg eating green and clean over a period of time and then eating high
calorie nutrient
dense whole foods after that.
Whole plant foods, and especially raw foods are typically less
dense in
calories, so you have to eat more volume of food.
Lacee relies on
whole ingredients, healthy fats, and
calorie -
dense fuel to get her through the day.
Another problem with
whole grain products is that they are still fairly
calorie -
dense with a lower amount of nutrient density compared to some other options I can show you.
Pick a bar with minimal additives and preservatives and consume them in moderation, keeping your focus on getting most of your
calories from nutrient -
dense whole - foods.
Nutrient -
dense whole foods don't come in prepackaged satchels of protein, carbs, fat, fibre and
calories that you can mix together to meet specific macronutrient and
calorie targets.
It is much more important to consume fresh,
whole and nutrient -
dense foods than to count
calories.
At the same time, you also focus on getting enough fiber - rich, nutrient -
dense foods in your diet like fruits, vegetables,
whole grains and legumes so that you're meeting your health needs in addition to your overall
calorie and macro targets.
This low -
calorie superfood is one of the most nutrient -
dense foods on the planet: it's got more calcium than
whole milk, more iron than red meat and an impressive array of vitamins.