Nutrient Dense Foods
When selecting foods to eat, consider the nutrient density of foods. Nutrient density refers to the amount of nutrients for the given volume of foods. Nutrient-dense foods have lots of nutrients for the given volume of food. Nutrient-dense foods have lots of nutrients, generally with fewer calories.
For example, you are hungry and looking for a snack. Two options are the donuts someone brought to work or an apple you brought from home. The apple has around 80 calories and lots of vitamins, fiber and phytochemicals. The donut has about 200 calories. It does not have many nutrients or fiber. The donut will not keep you feeling full because it has only about one gram of fiber. The apple will keep you feeling full longer as it has more grams of fiber. 
Another example includes a baked potato or French fries. The baked potato skin has lots of fiber and some vitamins. The French fries are fried in oil so the fat content is higher. The baked potato has more nutrient density.
Examples of nutrient-poor foods include: white bread, pastries, candy, soda and corn chips. When shopping for nutrient-dense foods, check the Nutrition Facts label on the food for information to use when making healthy choices.
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