If you and your healthcare provider are worried about weight gain, you should choose nutrient-dense foods. These foods give you lots of nutrients without a lot of extra calories.

On the other hand, foods that are high in calories for the amount of food are called calorie dense. They may or may not have nutrients. High-calorie foods with little nutritional value, like potato chips, sugar-sweetened drinks, candy, baked goods, and alcoholic beverages, are sometimes called “empty calories.”

Can choosing a nutrient-dense food instead of a calorie-dense food really make a difference? Here are some examples of nutrient-dense choices side by side with similar foods that are not nutrient-dense, have more calories, or both.

 

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