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Nutritious and energetic

There is a difference between nutrition and energy, nourishing is often good and energetic or not is depending on the goals. There are of course dependencies.

Per Olsson, Strengt stairs

Many people talk about having a nutrition with plenty of nutrients and the right amount of energy to feel good. If you eat a little of each so that you get proteins, carbohydrates, fat, vitamins and minerals you can focus on other things than to think about what was on the plate, if it was nutrient-dense and contained the right amount of energy.


The simplest rule of thumb for assessing whether a meal has a high nutrient density, if it is nutritious and good for us, is to look at whether it contains a little of each of carbohydrates, oil, protein, vitamins and minerals. Let us look at an example.

Example of a nutritious meal

A colorful chicken salad with pasta and a couple of tablespoons of vinaigrette on the side. To drink, a glass of ecologic milk.

If we break it down and look at which of the groups proteins, carbohydrates, oil and vitamins and minerals that are fulfilled:

  • Proteins – you will get this from chicken
  • Carbohydrates- you will get this from the pasta
  • Oil – the vinaigrette contains this
  • Vitamins and minerals – the colorful salad and the milk gives you this.

Examples of a nutrient-poor meal

The easiest way to see if a meal is for nutrient-poor is if it consists of a one foodstuff, for example only pasta, bread, fruit or a piece of chocolate.

Although a food can contain parts from several nutritional groups, it is the distribution itself that makes it nutrient poor, as in the example pasta where we find a lot of carbohydrates, a little protein, vitamins and minerals.

We have a need that has to be met in order to feel good and if that need is not met, you can call the food nutrition poor.


You can of course calculate whether something is energy rich or not, if you have information on how much fat, carbohydrates and protein it is in one foodstuff per 100 grams. Here is a form for a pure energy calculation.


What is nutrients?

Nutrition or rather nutrients are often divided into groups of carbohydrates, fats, proteins, vitamins and minerals and describes what we need to get in order for the body to rebuild and repair itself.

What is energy?

Energy describes the part of the nutrients usable in the metabolism.

What is empty calories?

Empty calories is said about food that is not containing a breadth of nutrients and a lot of energy. The best examples of this is sugar rich food like candy where there is lot of sugar, and only small volumes of fat, proteins, vitamines and minerals.

Is there a good rule of thumb to be certain that what I have on the plate is nutrious?

The short answer is yes, if you for example use a plate of food model, you can be quite certain even if there might be a need to look what is nourishing in your specific situation.

If I am sensitive or allergic, how do make sure I get nutritious food?

Talk to a dietitian or nutritionist for advice on alternative products. Of course, you should not eat things that have a negative effect on your health!

How should I think about sustainability in nutrition?

Buy locally produced and organic foods and cook with the right methods and a lot of patience.

If you want to discuss or know more about how to secure a nourishing nutrition, contact me on the contact us page!