The problem with the regular intake of meals and snacks that are lacking in the nutrients essential for health is not just the high quantities of fat, salt or sugar they typically contain. The absence of the nutrients they fail to provide is an additional negative and the result is a huge nutrient gap between the nutrient intake you require and the nutrient intake you achieve.
In a similar sense, when aiming to improve the health of your dietary intake, it is not enough to cut out foods you perceive to be ‘bad’ or ‘fattening’ or ‘unhealthy’. There has to be an adequate intake of vegetables, fruits, whole-grains, dairy and protein. The nutrient density of your diet is not determined by the foods you avoid but the foods you include. Reducing your intake of fat, sugar and salt can still leave you with a nutrient gap. This gap has to be filled with essential nutrients such as iron, folate, vitamin A, vitamin D, vitamin B12, magnesium, potassium and calcium to name but a few.
Nutrient provision should be the number one priority when grocery shopping, cooking and eating. When 80 -90% of the food you consume offers you the nutrient benefits required for optimal health and functioning, there is not enough room for any type of food to be ‘bad’, ‘fattening’ or ‘unhealthy’.
Nutrient benefits from food can quite simply be summed up as fibre, lean protein, healthy fats, vitamins and minerals. Foods devoid of at least two of these benefits should be reserved for enjoyment as a treat. Treats are best enjoyed in small portions as a dessert following a nutritious meal rather than eaten as meal or snack replacements.
Other links to help you Mind the Nutrient Gap:
