If you have visited my office and had a Nutrition Consultation, I know we have talked about Nutrient Density and its importance. My goal is not only to help create new healthful habits into your lifestyles, but to also educate you on the topic of Nutrition.
The National Cancer Institute defines Nutrient Density as “food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts.” 
Okay, that can come across as some thick jargon, I totally understand. You might be saying, “alright, what does that mean?” I want you to think about how you eat on a daily basis. From the moment you wake up to the moment you go to bed. What are you eating. Let’s just pretend your breakfast is a Krispie Creme original glaze donut and coffee. The calories consumed would be 190 calories for the original glazed donut and 3 calories for a 12 ounce cup of House Blend coffee. Not too bad on the calories consumed right? We were able to stay under 200 kcals. So let’s take a look at some breakfast ideas that match calories but have a greater nutrient density. Livestrong says, “Oatmeal is another fast option for getting 200 calories in the morning. A half of a cup of dry oatmeal prepared with water provides about 150 calories, depending on the brand. Add in your favorite sliced fresh fruit, or two tablespoons sliced almonds (50 calories) to complete the meal. If you like brown sugar in your oatmeal, feel free, but limit it to two teaspoons (32 calories).” 
Now clearly, one of these meal options is going to satisfy our immediate need for those sugar cravings that reign their ugly heads at the first sign on a stressful moment at work. (Or is this just me???) However, the oatmeal is the wiser choice when grabbing a nutrient dense option. The oatmeal will give you a more filling meal. It has a lower glycemic index, meaning your blood sugar will stay regulated after this meal not causing your blood glucose levels to spike and then bottom out quickly. The donut however will cause a spike in your blood sugar and then rapidly decrease, causing you to feel hungry sooner in the day.
It can be incredibly overwhelming to change your eating style. My suggestion is to start one meal at a time. If you can’t cut the donut and coffee, try having some protein with it! Have some eggs with your favorite sauteed vegetables. Yes, you’ll be getting more calories than your original breakfast grab, but you will feel fuller longer and not be as ravenous when you get to have lunch. Eventually you can also try having fruit instead of having the donut. You will still be satisfying your sugar craving, as well as giving you body natural fiber.
For more healthful tips and tricks, follow our YouTube Channel where we post a video for you every week about health habits, products, tips and tricks to keeping you at your healthiest for life! 
 Nutrient-Dense Food, National Cancer Institute
 200 calorie breakfast ideas, Livestrong
 Health Sculptors with Kasie, our YouTube Channel