Some foods are nutrient-rich, while others are energy-rich yet nutrient-poor. Whole foods are the most nutrient dense because nutrients are left intact, which supports the best satiety cues (for example, an orange vs. orange juice), and overall confer the best outcome physiologically. Three-day diet records are often used to get an idea of an individual’s overall dietary habits to determine average daily caloric intake and how nutrient-rich the diet is.
For the next three days, select the items that are richest in nutrients. Choose three items for each day’s dinner.
Day 1 Dinner Options
Choice
Alfredo sauce (white creamy sauce)

Fresh broccoli

Frozen carrots in butter sauce

Frozen pizza

Garlic bread

Orange juice

Sausage

Soda

Water

White spaghetti pasta (regular) with meatballs

Whole grain spaghetti pasta with meatballs