Most processed foods are energy-rich and nutrient-poor. They provide a lot of calories or “empty calories” without much nutritional value. Strive to eat more nutrient-dense foods (fruits, vegetables, whole grains, non-fat and low-fat dairy, fish and seafood, unprocessed lean meat and skinless poultry, nuts and legumes) – they are rich in vitamins, minerals and other nutrients important for health, without too much saturated fat, added sugars and sodium.

Between a broccoli and doughnut, choose broccoli.

“It’s not just calories! A serving of broccoli has a different impact on hormones that regulate blood sugar, appetite and inflammation than a doughnut. Look beyond calories at the nutrient density and whether it contains refined carbohydrates and sugar.” – Kristie Leong M.D.