Nutrition Nuts and Bolts

By Shelly Najjar

“Nutritious,” “nutrient-rich,” and “nutrient-dense” are words used often in the media and by health experts. But what do they mean?

What are nutrients?

Here are two slightly different explanations of what nutrients are:

• “food components that nourish the body to provide growth, maintenance, and repair.” (Source: Understanding Food: Principles & Preparation, 3ed*)
• “a substance in foods used by the body for energy, maintenance of body structures, or regulation of chemical processes.” (Source: Nutritional Sciences: From Fundamentals to Food*) 
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There are six categories of nutrients:

• water, carbohydrates, proteins, and lipids (these are all called macronutrients, because we need to eat relatively large amounts of them)
• vitamins and minerals (these are both called micronutrients because we need to eat very small amounts of these)

Buzz-word Dictionary

Nutrient-dense: “the relative ratio of nutrients in a food in comparison to total calories” (Source: Nutritional Sciences: From Fundamentals to Food*)
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Nutrient-rich: the same as nutrient-dense

Nutritious: provides nutrients (Source: Merriam-Webster Medical Dictionary); “Foods that contain high levels of nutrients are more nutritious than foods that do not.” (Source: Nutritional Sciences: From Fundamentals to Food*)
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How do you know if a food has nutrients in it?

For packaged foods, you can read the food label.

• Phrases like “Excellent source of…” and “Provides…” mean specific amounts. For exactly how much is provided when each of these phrases are used, click to learn more about how to read the food label.
• The Percent Daily Value shows how much nutrient each serving provides, compared to recommendations for a 2000 calorie diet. For more information, read The Basics of the Nutrition Facts Panel.

For foods without packages, you can look up foods on sites like SuperTracker or CalorieKing.

You can also eat healthier and get more nutrients by following these suggestions:

• Eat a variety of fruits and vegetables, low-fat or fat-free dairy products, lean meats, and other protein sources like seafood
• Limit added sugars, saturated and trans fats, cholesterol, sodium (salt), refined grains, and alcohol

To get free information about nutrition basics delivered to your inbox, click here.

You may also be interested in reading…

• Tips for Choosing a Nutrient-Rich Diet
• Understanding Food Marketing Terms (such as “natural”)
• What are whole foods?
• What is a superfood

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Shelly Najjar, MPH, RDN is a Registered Dietitian Nutritionist and wellness coach at Confident Nutrition. You can find her on Facebook, Twitter (@ShellyNajjar), and LinkedIn.