{"id":3488,"date":"2023-12-15T14:00:28","date_gmt":"2023-12-15T06:00:28","guid":{"rendered":"https:\/\/365cps.org.sg\/resourcehub\/?p=3488"},"modified":"2023-11-29T14:59:22","modified_gmt":"2023-11-29T06:59:22","slug":"calorie-dense-versus-nutrient-dense-food","status":"publish","type":"post","link":"https:\/\/365cps.org.sg\/resourcehub\/calorie-dense-versus-nutrient-dense-food\/","title":{"rendered":"Calorie-Dense versus Nutrient-Dense Food"},"content":{"rendered":"<p>What exactly is a calorie? Calorie is the unit that we use to count the energy content in food. Calorie-dense food refers to food that are high in calories but low in other beneficial nutrients. These are also referred to as \u201cempty-calorie food\u201d as they can only provide us with energy without other functions. Excessive intake of calorie-dense food will lead to a positive energy balance, where our body is receiving more energy than it needs. This will make our body store excess energy as fat, eventually causing weight gain and obesity.<\/p>\n<p>Examples of calorie-dense food are:<\/p>\n<ul>\n<li>Desserts such as cakes, cookies and candy<\/li>\n<li>Fast food<\/li>\n<li>Sugary drinks such as soft drinks and energy drinks<\/li>\n<li>Processed food such as nuggets, sausage, and ham<\/li>\n<li>Deep fried food<\/li>\n<li>Alcoholic drinks<\/li>\n<\/ul>\n<p>On the other hand, nutrient-dense food is packed with lots of beneficial nutrients such as protein, fiber, vitamins, minerals, and healthy fats. These foods will not give you as many calories as calorie-dense food, but will provide you with other nutrients for bodily functions such as building muscle. Replacing calorie-dense foods with nutrient-dense foods will make sure that you can obtain all the necessary nutrients needed for a healthy life in sufficient amounts.<\/p>\n<p>Examples of nutrient-dense foods are:<\/p>\n<ul>\n<li>Wholegrain products<\/li>\n<li>Fruits and vegetables<\/li>\n<li>Lean protein such as skinless chicken, fish, lean meat<\/li>\n<li>Legumes<\/li>\n<li>Beans and seeds<\/li>\n<li>Dairy products (milk, yoghurt, cheese)<\/li>\n<\/ul>\n<p>We need to incorporate nutrient-dense food into our daily lives as much as possible. We should make use of every single calorie and make sure that every calorie comes with great nutrients. Reducing calorie-dense food is important in weight management and prevention of chronic diseases (such as heart disease, cancer, and diabetes).<\/p>\n<p>To follow this concept, here are some tips that you may consider:<\/p>\n<ol>\n<li>Follow My Healthy Plate concept (1\/2 plate of fruits and vegetables, \u00bc plate of wholegrain carbohydrates, and \u00bc plate of protein).<\/li>\n<li>Replace your sugary drinks with water, or use artificial sweeteners in moderation.<\/li>\n<li>Go for nutrient-dense foods as your healthier snack options, such as fruits, yogurt, sweet potato, wholemeal <em>mantou<\/em>, <em>tau huay<\/em>, low-fat milk, and unsweetened soy milk.<\/li>\n<li>Share desserts or fast food with families or friends to avoid overeating.<\/li>\n<li>Eat a handful of nuts if you are craving for something crunchy.<\/li>\n<li>Consume alcohol moderately, not more than two standard drinks a day for males and one standard drink a day for females. (1 standard drink = 1 can of beer OR \u00bd glass of wine OR 1 shot of spirit).<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What exactly is a calorie? Calorie is the unit that we use to count the energy content in food. Calorie-dense food refers to food that are high in calories but&#8230;<\/p>\n","protected":false},"author":3,"featured_media":3489,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74,60,62,15],"tags":[43],"class_list":{"0":"post-3488","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blogs","8":"category-featured-posts","9":"category-healthy-lifestyle","10":"category-nutrition","11":"tag-diet"},"acf":{"standfirst":"","author_":"Ng Jing Wen","job_title":"Dietitian","organisation":"365 Cancer Prevention Society","link":"","post_header_image":3489,"background_alignment":"center"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calorie-Dense versus Nutrient-Dense Food | 365 Cancer Prevention Society<\/title>\n<meta name=\"description\" content=\"We need to incorporate nutrient-dense food into our daily lives. 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