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Why Nutrient-Richness Can Help You Lose Weight

Why Nutrient-Richness Can Help You Lose Weight

Readers wrote to tell me that when they shifted their meals to include more of the World’s Healthiest Foods, they not only experienced enhanced health but—without even trying—those who wanted to lose weight found that they were readily doing so. The research we did helped us to more clearly understand why Readers lost weight and why the World’s Healthiest Foods were so effective in weight loss.

And now let me explain why it can work for you. The reason these foods are so beneficial is that they are concentrated sources of a vast array of health-promoting nutrients. Nutrient-richness is the term I use to describe this remarkable feature of the World’s Healthiest Foods. I want to explain more about the benefits of this crucial criterion of the World’s Healthiest Foods, so you can fully understand why it’s so important.


Nutrient-richness is a measurement of the concentration of nutrients a morsel of food can deliver in exchange for the number of calories it contains. On the World’s Healthiest Foods website (www.WHFoods.org) and in my book, The World’s Healthiest Foods, nutrient-richness is shown both qualitatively (a food may be defined as a good, very good, or excellent source of a particular nutrient) and quantitatively (the numerical scores that a diet achieves in association with each specific nutrient).

Since we only have a limit amount of calories that we can consume if we want to lose weight or maintain our weight while simultaneously taking in a sufficient range and amount of nutrients to maintain our health, it is essential for us to get as many nutrients as possible in comparison to the number of calories we consume. Fortunately, it’s easy.

To do this by focusing on the nutrient-rich World’s Healthiest Foods. The latest scientific research clearly shows that successful weight loss requires that we eat nutrient-rich foods. In extensive, nationwide studies that have included both healthy-weight and overweight participants, insufficient intake of vitamins and minerals has been consistently linked to higher body weights. Eating a few fresh vegetables and fruits leads not only to inadequate nourishment but has also been related to weight problems. In studies of overweight children attempting to lose weight, increased consumption of nutrient-rich vegetables has also been associated with better weight loss success.

New evidence associates diets high in salads, vegetables, and fruits and low in processed and refined foods with the healthy weight because they contain phytonutrients—beneficial compounds found exclusively in fruits and vegetables that possess the power to help keep us healthy and help the body maintain an optimal, healthy weight. Also, salads, vegetables, and fruits are rich in antioxidants, which we need if we want to lose weight. Studies show that overweight individuals have higher levels of oxidative stress from an excess of free radicals and lack of antioxidants.

What is it about nutrient-richness that helps promote weight loss? Several factors are involved. Nutrient-rich World’s Healthiest Foods provide our body with the outstanding nutrient support that enables our organization to ca, carry out its metabolic activity 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.

Since we only have a limited amount of calories that we can consume if we want to lose weight or maintain our weight and simultaneously take in a sufficient range and amount of nutrients to maintain our health, it is essential for us to get as many nutrients as possible in comparison to the number of calories we consume. Fortunately, it’s easy to do this by focusing on the nutrient-rich World’s Healthiest Foods.

The Nutrients We Need Each Day Each day

We need hundreds of nutrients to stay healthy, and these nutrients must be supplied by the food we eat. The following chart will give you a sense of the variety of some of the nutrients we must get each day from our food if we wish to experience a healthy weight and optimal health. Please note that this chart is by no means comprehensive; it doesn’t show you all of the nutrients you need.

For example, phytonutrients—plant nutrients such as carotenoids (beta-carotene, lutein, zeaxanthin) and flavonoids (anthocyanins, catechins, quercetin)—are now known to be essential to health, but while researchers have identified approximately 10,000 phytonutrients, they estimate at least 40,000 phytonutrients may eventually be cataloged.

Even though they have yet to be named or identified in the laboratory, these phytonutrients are still very much present—in nutrient-rich foods, like the World’s Healthiest Foods. In fact, that is the only place you can currently get them! They cannot, for example, be obtained from dietary supplements because they have not yet been isolated from the whole, natural foods that contain them. Nor are they available in highly processed “fast” foods.

The following chart contains some well-established and well-researched nutrients that are included in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Next, to each nutrient, you’ll see the Daily Value (DV) that was established as part of the FDA’s labeling program. Please note that this DV value is a population-based goal and may not reflect the exact amount of the nutrient that would be best for you (for this information you should seek the advice of a nutrition-oriented healthcare practitioner). Yet, these Daily Values can give you a sense of general nutrient intake goals and emphasize how nutrient-rich World’s Healthiest Foods can provide you with outstanding benefits regarding Daily Values. (For more on the functions of each of these nutrients,
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