Eat less, sustain nutrient intake

Melissa Southern-Garcia, Dietitian, SouthernDietitian@yahoo.com

Dear Melissa,

I am trying to eat a healthy diet and make sure I get all of the vitamins, fiber, etc. that I need but it seems like too much food. How can I get all of my nutrients and still maintain my weight? Thanks, -- Liz

Dear Liz, It can be very confusing trying to keep up with all of the foods that are good for you without going overboard on the calories. Keeping the following points in mind should keep you headed in the right direction:

Avoid empty calories. When trying to pack in a many nutrients as possible watch out for what is called an "empty calorie". These are food items that we consume that provide plenty of calories but little in the way of nutrition. Examples of empty calories include sodas which contain calories from sugar, but virtually nothing else. Candy and chips usually fall into this category as well. Even if you find a food that contains 10% juice or claims to have some vitamin C added, check to see if it is a substantial amount or only a gimmick to make you feel you are buying something healthy.

Choose nutrient density. A food that is nutrient dense is the virtual opposite of an empty calorie. When you choose a nutrient dense food, you are making every bite - and every calorie - count. Foods that have a large amount of a specific nutrient or even several nutrients can help you reach healthy eating goals while still maintaining your desired calorie levels. Here is a list of top nutrient dense foods for the some of the body's most important nutrients:

Vitamin C. This vitamin is essential for the body's immune system and proven to act as an anti-oxidant to lower the risk of heart disease and even cataracts. Although orange juice is a good source of vitamin C, you would need to drink 6 glasses to equal the amount of vitamin C in one red bell pepper. In fact, gram per gram, papaya has two times as much vitamin C as orange juice while a kiwi fruit contains three times as much.

Vitamin E. This vitamin has been proven to be helpful in the prevention of Alzheimer's disease, strokes, heart disease and prostate cancer. It is a fat soluble vitamin which means it is usually found in foods that are high in fat. In order to avoid consuming too many high calorie foods to reach your needed intake of vitamin E, choose wisely. A small serving of about 25 peanuts only contains 2.2 milligrams of vitamin E, while the same amount of almonds has 7.4 milligrams, which is about half of an adults' average recommended daily intake.

Calcium. This mineral is essential for building healthy bones and teeth and is essential in the functioning of over 100 different chemical processes in the body and yet, most men and women tend to be deficient in their calcium intake. Green leafy vegetables, tofu, and dairy products are all good sources of calcium but each source has a very different nutrient density. While a small slice of 30 grams of cheese may contain up to 270 milligrams of calcium, the same amount of yogurt contains only 49 milligrams of calcium. A good compromise is to buy low fat yogurt. Eating one cup of lowfat yogurt will provide approximately 200 calories and 350 milligrams of calcium, which is roughly one third of the body's daily calcium needs.

Folate. This essential B-vitamin is key in replenishing the body's cells. It is particularly important for women of child- bearing age as folate is key in the proper development of the fetus during the first few weeks of pregnancy. Folate is found in green vegetables and in legumes. But once again, nutrient density plays an important role in folate intake. While one serving of half a cup of romaine lettuce has only ten percent of the average recommended needs, the same amount of chickpeas or spinach has three times that amount.

Fiber. A high fiber diet will help keep your cholesterol levels in check, will help increase your digestive health and is helpful in losing or maintaining weight. Fiber is found in cereals and grains, fresh and dried fruits and vegetables. But to put things in perspective, you would have to eat 18 slices of whole wheat bread to equal the amount of fiber in half a cup of bran cereal.

If all of this seems like too much, remember that many foods contain a variety of nutrients all in one. The best pick of all may be broccoli which is a great source of all of the nutrients mentioned above plus Vitamin A, and a long list of antioxidant and phytochemicals as well, and at only 40 calories per serving, you can eat as much as you like.