Nutrient-Dense Foods

berriesHave you ever noticed how certain foods make you feel tired after you’ve eaten, while other foods seem to give you a boost in energy?

That’s because when it comes to food choices, there’s a big difference between items that are packed with ’empty calories’ like sugar and saturated fats, and nutrient dense foods that are filled with natural vitamins, minerals, protein, and fiber.

Bariatric experts recommend eating a diet that is high in nutrient dense foods, since these foods leave you feeling full, energized and satisfied. The right foods can also boost your immune system, help regulate blood sugar levels, and even reduce your risk for developing serious health problems like cancer and heart disease.

What Are Nutrient Dense Foods

Simply put, nutrient dense foods are foods that are high in all-natural health-promoting nutrients, yet are relatively low in total calories and fat.

These foods have high levels of the kinds of nutrients that you might find in a multivitamin or dietary supplement – for example, sunflower seeds have over 80 percent of the recommended daily value (RDV) of Vitamin E in a single 1/4 cup serving, along with lots of Vitamin B1 and B6, magnesium, and folate.

Examples of Nutrient Dense Foods

Virtually all fruits, vegetables, and other natural, fresh foods are high in Vitamins, minerals, and other essential nutrients, but if you’re looking for foods that deliver the most nutrients for the least amount of calories, you’ll want to focus on nutrient dense foods.

Here’s a quick list of tasty, nutrient-dense foods that are easy to find at your local grocery store:

  • Raspberries – High in Vitamin C and manganese, a nutrient that helps with blood sugar metabolism, fat breakdown, and calcium absorption.
  • Sweet Potatoes – A single sweet potato contains 100 percent of the recommended daily intake of Vitamin A along with high-levels of beta-carotene, a known anti-aging nutrient
  • Salmon – This cold-water fish is high in Omega-3 fatty acids which help improve brain health, reduce inflammation, and combat depression
  • Blueberries – While high in many vitamins and minerals, blueberries are also packed with antioxidants – nutrients that help to protect the body against deterioration related to aging
  • Microgreens – These tiny little greens contain just as many nutrients as the mature version of each plant in a much smaller package, making them a great addition to salads and smoothies

How Eating Nutrient Dense Foods Can Help With Weight Management After Bariatric Surgery

Choosing nutrient dense foods can provide a host of health benefits, especially if your goal is to either lose weight, or maintain weight loss achieved with the help of a surgical weight loss procedure like LAP-BAND, gastric bypass, or gastric sleeve.

Most weight loss operations restrict the amount of food the patient can eat by either temporally, or permanently, making their stomach smaller – that’s why healthy food choices are important for bariatric surgery patients.

Eating a diet that is high in nutrient dense foods following weight loss surgery can help to increase the positive effects of the operation, as well as improve the overall health and wellness of the patient. And not only are nutrient dense foods filled with essential vitamins and minerals, they also tend to be relatively low in calories, which means post-operative patients can feel satisfied while eating fewer calories.

For More Information

To learn more about how nutrient dense foods can help you enjoy better results from your weight loss surgery, call or email us today to schedule your personal consultation with one of our bariatric surgery experts.

: (858) 457-4917