Nutrients > Calories

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Nutrients > Calories

Nutrition Topic: Nutrient Dense Food

Nutrients > Calories
Count Nutrients Not Calories


I am going to try my best to convey information in a way that is simplified and organic. Most of the material I discuss in monthly content is discussed from a molecular standpoint but does cover surface level literature that I find to be highly valuable. I am by no means an expert on any subject as there are people who have dedicated their lives researching the topics I discuss. I am merely writing about topics I find advantageous to talk about in terms of leveraging them for outdoor preparation strategies. I do not prescribe, I recommend.

What are nutrient dense foods?

Nutrient dense refers to foods that positively influence your genes from a longevity standpoint. The two categories affiliated with nutrients are called macronutrients and micronutrients. Macronutrients consist of fats, carbohydrates, and proteins. Micronutrients consist of vitamins and minerals. Both nutrients are essential for survival and immune system functioning. The trick is to determine the quality of these nutrients. The source for which they are coming from. Many of the foods you consume on a daily basis have macronutrients and micronutrients to some degree in them. Carbohydrates from sweet potatoes are different than carbohydrates from crackers. Calcium from spinach is different than Calcium synthetically added into orange juice. When thinking about the source for which your nutrients come from, we suggest focusing on vegetables, fruit, nuts, fish, and lean meats.

These foods provide your cells with high quality sourced nutrients which are needed to function at a high level for longevity. A detailed food template with a list of specific nutrient dense foods in these categories will be the content in stage 3.

Why should you focus on nutrients instead of calories?

Nutrient dense foods mean you will function at a high level consistently. What does function at a high-level mean? You wake up feeling awesome every day with good sleep, long lasting energy, and upper level intellectual capabilities. Nutrient dense foods typically don’t have high calories as they come from a high quality source. Foods high in calories tend to have low levels or nutrients which is referred to as “empty calories”. Meaning foods that you eat a lot of and are still hungry. These foods would be breads, crackers, chips, etc. The great part about foods with high levels of quality nutrients is not only because of the longevity component, but also the fact that it takes a long time to digest them which means you feel content for a long period of time. Ultimately, we would encourage you to aim for foods that don’t have a food label as they will most likely be nutrient dense. If you do consume foods with a food label, don’t get wrapped up in how many calories it has, pay attention to the ingredients and the nutrient composition of macro’s and micro’s. Analyze to see specifically what is in that food. Determine the source! A good rule of thumb is to aim for consuming plants and animals. If you follow this simple tactic, you will not purchase foods that have labels majority of the time.

What should you do with this information?

Use the information discussed as a tool to improve self-awareness with the foods you consume. There is a saying that suggests “you are what you eat”. If you really sit back and analyze how you feel and what you look like in your eyes you might realize that maybe you feel the way you do and look the way you do due to the quality of foods, you consume. The source.


This area in the nutrition world is significantly important for longevity. Take what you deem important and incorporate into your life. Anion has incorporated these preparation strategies within its own team and clients for which the results have been unbelievably good. May you pursue longevity and find health with the information that exists in this world. Below is a list of sources we pulled information from as well as our own teams background of knowledge and reasoning.

Disclaimer: The information provided from ANION is for educational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare professional with questions you may have regarding a medical condition. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.


Harvard Health Publishing. (n.d.). The larger role of micronutrients. Retrieved from

Harvard Health Publishing. (n.d.). Micronutrients have major impact on health. Retrieved from

Harvard Health Publishing. (n.d.). Are you getting essential nutrients from your diet? Retrieved from

Solon-Biet, S. M., Mitchell, S. J., de Cabo, R., Raubenheimer, D., Le Couteur, D. G., & Simpson, S. J. (2015, July). Macronutrients and calorie intake in health and longevity. Retrieved from