Bringing Wellness Full Circle

Nutrient Rich Foods

At the end of the days, you won’t lose weight if you eat more calories than you expand, but we all know that that is a very simplified look at things. The kinds of calories you eat matter very much.  If you eat nutrient-rich foods, you will be satisfied, have vibrant health and energy, and have lasting healthy weight loss (because you will need a lot less calories), and this is really the key.  Here is the basic equation according to George Matelan:




Nutrient-Rich World’s Healthiest Foods =

Maximum Nutrients

Minimal Calories



The classification of a food as nutrient-rich reflects its ability to provide a wealth of nutrients (vitamins, minerals, phytonutrient antioxidants, fiber, protein, omega-3 fatty acids, and other health-promoting compounds) for a minimal amount of calories. In sharp contrast, nutrient-poor foods are foods that provide a small number of nutrients, but a large number of calories; these include processed, refined, and fast foods. So by enjoying their meals composed of nutrient-rich foods, it is much easier to get all of the nutrients your body requires for vital health and energy without exceeding the amount of calories that your body needs to maintain optimal weight. Makes sense? As a bonus, your appetite and taste buds are satisfied, so weight loss is much more natural and healthy.

166fb-foodsrichinfiberThe world’s healthiest foods are whole foods that contain all of the nutrients that nature provides to ensure the health and life of plants and animals. When we eat nutrient-rich foods, especially when they are organically grown, we enjoy the protective qualities nature has supplied; nothing is contained in these foods that doesn’t need to be there. Because they provide what is essential and leave out what it unnecessary, a balanced combination of these foods are custom-tailored for weight management. And the more you eat them, the better they will taste.

Nutrient-rich foods provide our body with outstanding nutrient support that enables our body to carry out its metabolic activities in an optimal way. Metabolic activities, such as the burning of unwanted fat (a process called beta-oxidation), are best supported by a diet that is rich in nutrients. Picture someone who eats almost exclusively nutrient-poor highly processed fatty foods and fast food, i.e, extremely low-quality food containing very few nutrients. He or she would have to eat loads of food to obtain a minimal supply of very few nutrients with most of the antioxidants and phytonutrients abundant in plant foods missing. That person would have to eat somewhere around 6,000 or 7,000 calories worth of food to have an adequate supply of basic nutrients; yikes! By contraxt, a person who eats well gets most of the nutrients needed in less than 2000 calories.

Hundreds of epidemiological studies have looked at the relationship between nutrient-rich foods and health conditions such as obesity, high cholesterol, high blood pressure and elevated blood sugar levels. Not only can nutrient-rich foods reduce our chances of experiencing chronic conditions but they can also enhance your day-to-day health, giving us more energy, helping us to think more clearly, making hair and skin more lustrous, and contributing to an overall feeling of vitality–all of this because of the health is the health-promoting nutrients they contain. Scientific studies have shown that health-promoting nutrients are the key to having your cells and all of your body systems function at their best. This includes your nervous system, cardiovascular system, digestive system, musculoskeletal system, detoxification systems, and, key to your ability to lose excess weight, the systems that generate energy and spark your metabolism.

fall apples

It is now clear that there is a strong corrolation between excess fat, especially visceral fat, inflammation and weight control. Those fat cells do not merely act a storage depot for extra calories, but they also function as an endocrine organ significantly increasing inflammation. The concentration of health-promoting nutrients found in nutrient-rich foods enables you to meet your nutrient needs without exceeding your caloric needs. As you eat a variety of nutrient-rich foods, your appetite is satisfied because  they contain a diversity of all the nutrients that play a bio-chemical role in satiety .

So eat well, and live fully!




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