Get the biggest bang for your calorie with nutrient-dense food

Nutrient-dense foods provide high levels of vitamins and minerals for the calories. Fat-free foods don't fit into a nutrient-dense diet unless they're naturally free of fats. To get needed nutrients, try to include four colors on your plate whenever you eat.

Nutrient density refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food -- for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories.