Get The MostNutrition Per Bite by Mindy Hermann,R.D. (NAPSA)—I love shopping whenI feel that I’m getting good value for my money. I’ve started doing the same with eating by choosing foods that give me the most nutrition for the bite and for the calories. Experts use the term “nutrient density” to describe the amount of vitamins, minerals and other nutrients in a food, compared to its calories. Cantaloupe, for Mindy Hermann example, is a highnutrient-density food because a cup supplies 100 percent of the Daily Value (DV) for vitamins A and C in only 50 calories. Whole Grain Total likewise has a high nutrient density—a *%-cup, 100calorie serving provides 100 percent of the Daily Value for 12 vitamins and minerals. In comparison, a cake doughnut provides only small amounts of a couple of nutrients, along with over 300 calories. Certain groups of foods give you good nutrition for the bite. Fruits and vegetables are a sure bet since most don’t have a lot of calories and are high in at least one important nutrient. In the protein family, leaner cuts of beef, pork and lamb; skinless chicken; fish; legumes; and eggs are best bets. Lower-fat milks, yogurts and cheeses are also smarter choices. Fortified foods are often nutrient dense and supply important vitamins and minerals that may be difficult to get in sufficient quantities. For example, milk is fortified with vitamin D and white flour is fortified with iron and B vitamins. A fortified breakfast cereal like Total provides vital nutrients like iron and folic acid, particularly important for adolescent girls and womenof childbear- ing age; vitamin D, important for bone health and naturally present in very few foods; and vitamin B12, needed in increased amounts by older adults. Mindy Hermann, M.B.A., R.D., is a nutrition writer for women’s, health and fitness magazines. She is the co-author of “Change One”and the American Medical Association’s “Family Health Cookbook.” Maximize Your Meal A few simple changescan turn a low-nutrient-density meal into one that delivers much more nutrition, is filling and tastes great! Trade this mealin for... Dinnerroll T-bonesteak Spaghetti in butter Iceberg lettuce salad Vanilla ice cream Trade this for... 960 calories Fiber 16% DV Vitamin A 15% DV Vitamin € 4% DV This meal Whole wheatroll Londonbroil Whole wheatspaghetti, tomato sauce Spinach salad Mangosorbet This 790 calories Fiber 44% DV Vitamin A 80% DV Vitamin (30% DY @ we eee PS eee Note to Editors: Get The Most Nutrition Per Bite is Series VII—13 of 26.
