Which is an example of choosing nutrient-dense foods for a meal?

• A. A can of soda
• B. A spinach salad with colorful vegetables
• C. A bag of chips
• D. A chocolate bar

Answer: (B)

Choosing nutrient-dense foods means selecting foods that deliver a lot of vitamins, minerals, and fiber relative to their calorie content. A spinach salad with colorful vegetables provides multiple vitamins (like vitamin A from leafy greens and vitamin C from peppers or tomatoes), minerals such as iron and potassium, and dietary fiber, along with various phytonutrients. This mix gives more essential nutrients per bite compared to other options, while typically staying lower in empty calories.

In contrast, a can of soda mainly adds sugars and calories without meaningful micronutrients. A bag of chips and a chocolate bar supply energy from fats and sugars but offer relatively few vitamins, minerals, or fiber. So, the spinach salad stands out as the healthiest choice for a meal in terms of nutrient density.