NUTRITION ACTION #2: EAT NUTRIENT-RICH FOODS – Nutrient-Rich and Nutrient-Poor foods can be identified objectively using a tool developed by Dr.Adam Drewnowski of the University of Washington called the Nutrient Rich Foods Index (NRF). The current version is called NRF 9.3 because it encourages 9 nutrients (Protein, Fiber, Iron, Calcium, Vitamin C, Potassium, Magnesium, and Vitamin E) while limiting three (Saturated Fat, Added Sugars, and Salt) (see slide). The NRF concept is not aimed at getting the nutrients listed, but is a way of profiling foods that have nutritional value because these nutrients are found in them. Junk foods tend to lack nutrients while having added sugar, fat, and salt. The NRF 9.3 can help you build a healthier diet by getting the most nutrition from your calories. As the mathematical formula for NRF 9.3 is applied to foods, it turns out that water content divides the high Nutrient Density from Low Nutrient Density Foods (see graph on the slide). From numerous studies, we all know that high fat/high sugar and starchy foods promote weight gain when combined with stress eating and a sedentary lifestyle. Like other epidemics, the obesity epidemic can best be stopped or slowed through individual action. In this series you will learn which nutrients are key and how to increase or limit them to build the Balanced Nutrition and Healthy Active Lifestyle that will help you achieve your Best Personal Shape!! Next time, I will talk about Protein Essentials!!! So stay tuned!!
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