Decided to post about an observation I made that worries and baffles me at the same time. As I was driving yesterday, I noticed the Doughnut shop( wont say name) parking lot was flooded down the busy street and around the corner. Mind you it is freezing outside and I wanted to get home.
This led me to think about what I do for a living and how nutrition plays a major role in our daily functioning. Those doughnuts and whatever sugary drink or fattening food that could be purchased play a major part in our prevalence of obesity. Not too mention for those who don’t have a desire to voluntarily exercise, are sedentary, or have desk jobs in which their mobility suffers due to lack of movement. The added calories from these treats will wreak havoc if consumed on a daily. AND you’ll still be hungry as these foods lack so much nutrition.
There is a such thing as calorie dense foods (doughnut) and nutrient dense food (broccoli). Calorie dense food are typically foods with little to no nutritional value but pack a big amount of calories in small doses. These are the foods that can lead to weight gain if not consumed in moderation. They are usually “processed or junk” foods. There is a place and time for healthy calorie dense foods (nuts, avocados, fruit smoothies) especially if you are looking to gain weight and can’t seem to put on those extra pounds. These calorie dense food pack a good amount of healthy nutrients like avocados and their monosaturated fat.
Nutrient dense foods on the other hand are foods that pack huge nutritional value with little calories (broccoli). These foods due to their high nutritional content will leave you satiated and feeling full without the urge to indulge when done correct.
Here are a few examples:
Candy bar- over 250 calories
doughnut- over 180 calories
orange juice-(8 oz) over 110 calories
vanilla ice cream- (5 oz) over 290 calories
Apple (9 oz) 120 calories
broccoli (8 oz) 77 calories
kale (8 oz) 113 calories’
tomato (8 oz) 41 calories
These numbers were pulled from a food database so i’m sure they are skewed. Needless to say calorie dense foods contain sugar, high carbs, low protein, and pack a large amount of fat.
Nutrient dense food allows you to eat more while having nutrients like potassium, fiber, protein, iron, and a host of other vitamins and minerals.
This is not to say I don’t like sweets. I enjoy chips, the occasional candy, and chai tea. I do this sparingly but am also active and exercise 5-6 days a week. Its not the carbs or the fat that is making us gain weight. It’s our consumption at a huge rate, little to no exercise, long periods of sitting, and the role all of this plays on our metabolism.
Eat well balanced with whole foods and protein and drink plenty water. Enjoy the treats but remember to exercise!