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Nutrient Quality vs. Nutrient Density: What’s the Difference?

Writer's picture: Teal Garden NutritionTeal Garden Nutrition

Estimated read time: 5 minutes


When it comes to healing through food and making the most of a plant-based nutrition lifestyle, by now you’ve probably heard me mention the terms “nutrient quality” and “nutrient density”. I paused the other day and asked do those I reach know what these terms really mean? I sat down and began to write out questions. How does nutrient quality and nutrient dense foods impact the way we eat, especially if we're focused on healing through vegan food? Let’s break it down in a way that’s both formal and realistic, with a few tips on keeping your meals packed with the good stuff!


What Is Nutrient Quality?


Nutrient quality refers to the level of quality nutrition that a food provides, meaning how good the food is for your body. Simply put, high-quality nutrition comes from foods that provide essential vitamins, minerals, and other nutrients. Naturally these foods have as little processing as possible. These foods typically are fresh fruits, fresh leafy greens, whole grains, and beneficial fats. It’s about getting the most natural and beneficial form of nutrients to keep your body thriving.


What Is Nutrient Density?


When it comes to nutrient density, it’s not just about the quality nutrition you’re getting but how much nutrition you’re packing into every bite. Nutrient dense foods are those that give you a high level of vitamins, minerals, fiber, and antioxidants relative to their calorie count. Foods like kale, sweet potatoes, lentils, and berries are considered nutrient dense because they provide a ton of nutrients without a bunch of extra calories. This is especially important in vegan nutrition, where getting a wide variety of vitamins and minerals from plants is key to feeling your best.


Examples of Nutrient Dense Foods


For those embracing healing vegan nutrition, some of the best nutrient dense foods include:

  • Leafy greens (kale, spinach, collard greens)

  • Whole grains (quinoa, oats, brown rice)

  • Legumes (lentils, chickpeas, black beans)

  • Berries (blueberries, raspberries, blackberries) These foods not only support healing through vegan food, but they also pack a punch when it comes to keeping you energized, strong, and healthy.


Tips to Retain Nutrient Quality of Foods


Whether you’re cooking up a Sunday's dinner or preparing quick meals for the week, here are three simple ways to keep the nutrient quality of your foods intact:


  1. Minimize Cooking Time: Overcooking veggies can cause them to lose some of their nutrients. Lightly steaming or sautéing your nutrient dense foods can help preserve their quality nutrition.

  2. Store Food Properly: Fresh fruits and veggies lose nutrients when exposed to air, light, or heat. Keep them in a cool, dark place or refrigerate them to keep that healing nutrition intact.

  3. Choose Fresh or Frozen: Whenever possible, go for fresh or frozen produce. Canned or overly processed foods are often stripped of nutrients. Fresh or frozen options give you that true healing vegan nutrition you’re after.


Shreveport, Louisiana's 100% plant based vegan meal prep service provider Teal Garden Nutrition takes healing through food seriously. No matter where you are on your personal journey through life, our plant-based nutrition services were build with convenience in mind. Even though their considerably healthy-supporting options at local events in and around Shreveport-Bossier are raved about, their meal prep and meal plans are designed with both nutrient quality and nutrient density in mind. Every dish is carefully curated to ensure that you’re getting the best of both worlds – delicious flavors and quality nutrition that supports your wellness goals. With their Culinary Nutritionist's blessed hands, you’ll find that healing vegan nutrition is accessible, affordable and enjoyable!


So, next time you’re planning your meals, keep both nutrient quality and density at the forefront. You'll see the results of your efforts in the way your body responds appreciatively! Let me know in the comments the determining factor for choosing one food item over another? Does the nutrition facts label help you considerably? I look forward to chatting with you!


Sending you off with Love and Light,


Written by Linda Montgomery

Vegan Culinary Nutritionist & Chef at Teal Garden Nutrition




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