Energy-Dense vs Nutrient-Rich Foods

 Energy-Dense Foods

All foods have a certain number of kilojoules (indicating contained energy) within a given amount (volume). Foods that provide a lot of kilojoules in only a small volume are called 'energy-dense' foods. Foods that are high in fat or sugar, such as take-away foods, pastries, chocolate bars and soft drinks, are considered to be energy-dense. These foods can also be low in important nutrients such as calcium and iron.

If children or adults eat too many foods with a high energy density, they can have more than their daily energy requirements. If this extra energy is not burnt through exercise, it will be stored - much of it as fat.

As many children are now less active than in the past, they need to have a lower kilojoule intake to avoid becoming overweight. However, taking in enough vitamins and minerals, without going overboard on kilojoules, can be a real challenge! The solution? Growing children need a diet based on nutrient-rich foods.

Nutrient-Rich Foods

Ideally, the food and drinks children consume should be nutrient-rich. A nutrient-rich food is one that provides a useful amount of key nutrients for relatively few kilojoules. Generally, the core food groups are nutrient rich, including lean meat, fish, fruit and vegetables, nuts, wholegrain breads and cereals.

Milk, cheese and yogurt are naturally nutrient-rich and they provide a unique package of essential macronutrients (such as carbohydrate and protein), vitamins and minerals, for relatively few kilojoules. Dairy foods are a healthier alternative to energy-dense, nutrient-poor foods and drinks.

Milk, cheese and yogurt contain more than 10 essential nutrients. Dairy foods are the main contributor of calcium to the diet of Australian children and are a key source of protein, vitamin A (regular-fat varieties only), riboflavin, vitamin B12, phosphorus, iodine and zinc in the Australian diet.

A glass (250ml) of regular milk gives an average girl aged 9 to 11 years who is moderately active:

• 55 per cent of her recommended dietary intake (RDI) for riboflavin
• 28 per cent of her RDI for calcium
• 24 per cent of her RDI for protein
• 20 per cent of her RDI for vitamin A
• 19 per cent of her RDI for phosphorus
• 16 per cent of her RDI for zinc
• 15 per cent of her adequate intake (AI) for potassium
• 11.5 per cent of her RDI for magnesium.

A glass of milk contains 678kJ per 250ml contributing only 8 per cent of her daily energy intake, in comparison to all the nutrients it contains (listed above). This makes it a nutrient-rich food. By contrast, 250ml of soft drink provides approximately 500kJ per 250ml, but contains no protein, vitamins or minerals, making it a waste of kilojoules!

You can compare the energy density of foods by looking at their energy per 100g. Children can also monitor their total energy intake in relation to their requirements by becoming familiar with reading food labels.

(Source: NHMRC, 2006; Proximate Composition of Australia Dairy Foods, 1999).

Now go to Reading Food Labels.