Nutrient Dense

—A characteristic  of foods and beverages that provide  vitamins, minerals, and other substances  that contribute to adequate nutrient  intakes or may have positive health  effects, with little or no solid fats  and added sugars, refined starches,  and sodium. Ideally, these foods and  beverages also are in forms that retain  naturally occurring components, such as  dietary fiber. All vegetables, fruits, whole  grains, seafood, eggs, beans and peas,  unsalted nuts and seeds, fat-free and  low-fat dairy products, and lean meats  and poultry—when prepared with little  or no added solid fats, sugars, refined  starches, and sodium—are nutrient- dense foods. These foods contribute to  meeting food group recommendations  within calorie and sodium limits. The  term “nutrient dense” indicates the  nutrients and other beneficial substances  in a food have not been “diluted” by the  addition of calories from added solid fats,  sugars, or refined starches, or by the  solid fats naturally present in the food. 

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