Finding nutrient-dense foods

Press, 24 July 1986, Page 21

Finding nutrient-dense foods

JUDI SHEPPARD MISSETT

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Q: What do dietitians mean by nutrient-dense foods? A: Nutrient density refers to the caloric breakdown of the foods we eat. Too often we concern ourselves with the total number of calories found in a dish or meal rather than what makes up those calories. Today, dietitians and nutritionists are urging us to look closer, and to analyse the origins of our calories. For instance, even

though an apple and a biscuit contain the same amount of calories (6080), the nutrient value of

the apple obviously differs greatly from the biscuit. To determine the nutrient value of your foods, start with a breakdown of the vitamins and minerals it holds. Then, determine the amount of fat present by following this simple formula. One gram of fat equals nine calories. Let us say you have a food item that contains 36 grams of fat and 566 total calories. Thirty-six grams of fat at nine calories a gram equals 324 calories

of fat (36 x 9 equals 324). That means that 324 of those 566 calories are fat calories — over 55 per cent of that food is fat! Nutrient density simply means getting the most out of the calories you consume. Look more closely at the nutritional breakdown of the food you eat, pick items that are high in vitamins and low in fat, and you are on your way to a better diet. Q: I recently read a magazine article on body composition that discussed brown fat and referred to it as “good” fat. Is there such a thing as good body fat?

A: You have touched < upon a very controversial issue in the field of health : — the theory of brown fat < and its effect on meta- ; bolic rate. < Brown adipose tissue ■ (brown fat) is present in ] our bodies in small but ; varying amounts. I Research suggests that this type of fat burns more, calories for maintenance than its regular counterpart. According to the theory, 1 individuals who have a slightly higher level of brown fat can consume , greater amounts of food without gaining weight be_cause of their increased

cellular activity. The concept of “good” fat versus “bad" fat is questionable. I suggest you concentrate instead on keeping your over-all fat percentage at an appropriate level, and do your best to maintain a low-fat diet. You will get better results in the long run! Meanwhile, maintain a regular exercise programme. Aerobic exercise, performed three to five times a week for a period of at least 20 minutes, will help you burn excess fat while it raises your metabolism. —Copyright Jazz ere Ise.