Eat Nutrient-dense Foods

Nutrient-dense foods and beverages are those that provide generous amounts of nutrients (e.g., vitamins, minerals, fiber, protein, and unsaturated fat) and relatively few calories.  When you are choosing foods, remember to select nutrient-dense foods first and then, if your calorie needs have not been met, foods with lower nutrient density.
MyPlate states this recommendation as “Get the most nutrition out of your calories.“  This principle is especially important if you are trying to achieve and maintain a healthy weight – be sure to build your diet with healthy, nutrient-rich foods while staying within your calorie allowance.
Examples of nutrient-dense foods include brightly colored fruits and vegetables, whole grain cereals and breads, poultry, fish, beans, nuts, and skim or low-fat milk, cheese, and yogurt.