Often, in the pursuit of a healthy diet, people tend to focus more on the number of calories consumed rather than the nutritional value of the food. Calories are an important measure that indicate the amount of food eaten. However, they do not provide any insight regarding nutritional makeup.
Having a diet rich in nutrients improves gut health, supports good mental health, and decreases risk of all-cause mortality and diseases such as cardiovascular disease and cancer. Nutrition is comprised of 6 main components; carbohydrates, fats, proteins, vitamins, minerals, and water. Together, a balance of all these nutrients help our bodies function correctly. However, one of the biggest challenges is getting the correct amount of each.
While two foods may have the same amount of calories, their nutritional makeup can be completely different from one another. Take a slice of bread and an apple, for example. Both these foods range from around 75 to 100 calories and are a source of carbohydrates. An apple, however, is far more nutrient dense, with 14% vitamin C and 5% vitamin B-6 as compared to 0% of both in bread. This doesn't necessarily mean that bread is bad for you. Incorporating foods with different nutrient densities makes it easier to achieve a balanced diet. Following a strict diet is not sustainable in the long run, but pursuing balance allows individuals to meet their goals without sacrificing certain foods that they enjoy.
Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2014, July 29). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. The BMJ. https://www.bmj.com/content/349/bmj.g4490.full.pdf+html.
Nutrients. Department of Health | Nutrients. (n.d.). https://www1.health.gov.au/internet/publications/publishing.nsf/Content/canteen-mgr-tr1~nutrients#:~:text=There%20are%20six%20major%20nutrients,%2C%20Vitamins%2C%20Minerals%2C%20Water.