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, fibre, vitamins or minerals) with few calories. Some good examples of nutrient-dense meals include: yoghurt and berries, vegetable and grains bowl, 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 fibre, 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 medical professional or dietician for advice that fits your needs.

Easy ways to put nutrient density into practice

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

• Prioritise protein: Tofu, beans, legumes, nuts, seeds, plant-based yoghurt.
• Fruits and veggies: Add berries to breakfasts, snack on chopped carrots (with skin on for fibre), or choose an extra vegetable to add to your dinner plate. Darky leafy greens are especially nutrient dense!
• Different sources of fibre: Swap refined carbs to whole grains, add a tin of beans to whatever you’re cooking, plus fruits and vegetables are easy ways to mix up your fibre intake.
• Handy extras: Add nuts and seeds to your shopping list to sprinkle onto toast, porridge, salads and yoghurt 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 Lite is just 190 calories, cramming in 25g protein, 6g of fibre and all 26 essential vitamins and minerals - ideal for days when you want something light, but still nourishing, and removes the guesswork from 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