Get More Food & Nutrients For The Calories You Eat

See how much more you can eat when you choose nutrient-dense foods over ones with the same number of calories, but less healthy nutrients.

Frosted doughnut, coffee, nondairy creamer and sugar

Calories: 325; Total Fat: 16 grams

Fiber: 1 gram

Hot dog, chips and cola

Calories: 570; Total Fat: 25 grams

Fiber: 2 grams

1 frosted brownie

Calories: 200; Total Fat: 9 grams

Fiber: 1 gram

Oat cereal, blueberries, strawberries, apple, skim milk and black coffee

Calories: 300; Total Fat: 3 grams

Fiber: 11 grams

Pasta with beans and vegetables. Unsweetened ice tea with lemon.

Calories: 500; Total Fat: 10 grams

Fiber:  16 grams

Corn flakes, fruit and skim milk

Calories: 200; Total Fat: 1 gram

Fiber: 3 grams

Action Step:Read the Nutrition Facts on food labels to find out if you get any nutrients for the calories per serving. Look at dietary fiber, vitamins A and C, calcium, potassium, and iron.