RU Fit? Challenge - Week 2 - Nutrient Density

Concept: Nutrient Density

Challenge: Have at least different 3 colors on your food plate at every meal and snack for one week.

Nutrient Density - Justin Robinson
Last week, we presented the challenge of recognizing WHY we make food choices – this week, we will begin the discussion of WHAT we choose to put into our bodies.I don’t regularly watch “The Biggest Loser” but it’s often on the television when I happen to be in the room. In an episode a while back, Bob – one of the trainers – brought up a point that most of what American’s eat is beige. Then I saw the commercial for the KFC Famous mashed potato bowl, which contains mashed potatoes (white), breaded chicken (brown), gravy (brown), corn (yellow), and cheese (yellow, white) – Bob was right, we often eat big bowls of beige.

Beyond providing our bodies with energy, some foods can actually decrease inflammation and help rid our bodies of free radicals – thereby decreasing risk of disease, improving recovery time, and simply making us feel better. Such foods are typically high in antioxidants and phytochemicals (collectively called "nutraceuticals" – compounds in foods that have particular health benefits). Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.

Meals with multiple colors are also likely to be very “nutrient dense” – a term that defines the quality of a food or meal. Nutrient-dense foods are those which contain a lot of vitamins, minerals, and nutraceuticals for their size (volume). Calorie-dense foods, on the other hand, have a lot of calories for their volume (usually from fat). Someone trying to lose weight should focus on nutrient-dense foods . . . someone trying to gain healthy weight should focus on foods that are BOTH nutrient-dense and calorie-dense.

A few examples:

• Nutrient Dense: all fruits and vegetables, fat-free dairy, lean proteins
• Calorie Dense: Fats, oils, high-fat meats, cheese, ice cream, candy bars
• Both: Whole grain breads & cereals, nuts, nut butters, seeds, dried fruit, energy bars, smoothies
• Neither: Iceberg lettuce, diet soda, calorie-free drinks

Since nutraceuticals work synergistically, i.e. in-tact foods provide better nutrient absorption than supplements, I pose the "3-Color Challenge": Have at least different 3 colors on your food plate at every meal and snack for one week (various shades of beige do not count).

Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.

Your body, in addition to your palate, will thank you.

Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Strength & Conditioning
RU Sports Performance Center