What is Nutrient Dense Eating?

What is Nutrient Dense Eating?

Nutrient-dense foods are high in phytochemicals, antioxidants, vitamins, and minerals (micronutrients) and low in calories (macronutrients). The standard American diet (SAD) is dangerously high in macronutrients and low in micronutrients. Multiple research studies over the past several decades have confirmed over and over the importance, even necessity, of eating a diet rich in micronutrients to protect health and succeed at long-term weight loss. The world’s longest-lived cultures–those with the most centenarians–obtain 90% or more of their calories from unrefined plant foods (fruits, vegetables, beans, nuts, seeds, and whole grains). This is also known as a whole foods plant based diet.

Americans, on the other hand, who spend more on health care than any other industrialized nation, yet are among the least healthy citizens, eat only about 7% of their total caloric intake from high-micronutrient foods like fruits and veggies–and half those calories are from white potatoes in the form of chips and french fries!

Nutrient-rich eating is not a fad diet destined to come and go at the whim of the New York Times best-seller list. In fact, whole plants (the source of nutrient-dense foods) are supported by decades of nutritional science, and a diet centered on unrefined plant foods is recommended by institutions as eminent as the World Health Organization and Kaiser Permanente (who’s found an inverse relationship between amount of fruits and veggies eaten and illness).

Nutrient-rich foods have a high nutrient per calorie ratio and include fruits, veggies, beans, nuts, seed, and whole grains. The foods most commonly eaten by Americans (bread, flour, sweets, oil, meat, chicken, sea food, eggs, and cheese) have a low nutrient per calorie ratio–that is, they are high in calories but low in disease-fighting phytochemicals and antioxidants.

Taste, learned?

       The most nutrient-dense foods on the planet are leafy greens – especially kale, collards, bok choy, and spinach. These also happen to be foods high in fiber. I can hear you thinking, “Yea, but I don’t like leafy greens!” Well, that’s what I’m here for. I’m here to offer some education. For instance, did you know that taste is learned?

      That’s right. You learn to prefer those foods you ingest most frequently. Did you know that you only have to eat a food 10-15 times to develop a preference for it? What would you say if I told you that six weeks from now, you’ll be craving a huge salad every day? Well, by the end of my Crash Your Diet™ program, your taste buds will have made a complete turn-around. I’m not saying it’ll be fun every step of the way. But I’m going to teach you the psychological skills you need to adopt a nutrient dense eating style and stick with it for life.

Extra Pounds Are Not Just a Matter of Aesthetics

  • More than 40% of adult Americans over the age of 20 have hyperglycemic condition (high blood sugar)–primarily due to the rise in obesity
  • 2/3 of Americans are overweight, and only 18% of adults get the minimum nutritional daily requirements
  • Obesity and overweight are strongly linked to high blood pressure, diabetes, heart disease, heart failure, osteoarthritis, sleep apnea, to name a few
  • On top of all that, there are the aesthetic benefits of losing weight–better self-esteem, better fitting clothing, etc…

      By now, everyone knows the importance of eating right and exercising. We know that

high calories + high fat + low fiber + low nutrients (Standard American Diet) = disease.


fruits + veggies (plant based diet) + exercise = health!

      In spite of all this understanding, few people are able to make permanent changes in their eating and exercise habits. It seems simple enough: choose a diet and follow it. And while the choosing part may be easy, the following part isn’t. I mean, how many times have you felt full of resolve, certain that this time you would stick to your diet, only to crumble at the next cookie that crosses your desk or the next stressful phone call you receive?

How This Program Can Help You

      The problem with traditional diets is that they provide you with a food plan but fail to provide you with the motivation necessary to stick to it for the long term. That’s where I step in. Depending our your schedule, location, and preference, Crash Your Diet™ is a multi-week program with long-lasting results. By the end of this program, you will have permanently changed your response to food cravings, triggers, and thoughts, ending compulsive overeating for good. And the tools you learn will be yours to keep and use as needed–forever. Over the course of our daily phone coaching sessions (30 in all) or weekly group sessions (depending on which program best fits your needs), you will learn to:

  • eliminate cravings
  • overcome emotional eating
  • enjoy and even crave nutrient-dense foods
  • challenge previously held beliefs and thoughts that once lead to overeating
  • develop effective tools for responding to common eating triggers
  • easily (and happily!) resist tempting foods

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