When it comes to nutrition, much of the messaging we see focuses on calories and numbers. But true nourishment isn’t about restriction or counting, it’s about quality, balance, and choosing foods that genuinely support your body and mind.
This is where the concept of nutrient density comes in. But first, we need to understand some fundamentals of nutrition.
When we talk about eating well, it’s about giving your body the nutrients it needs to function, thrive, and feel energised. This is where macronutrients and micronutrients come in.
Macronutrients are the nutrients our bodies need in larger amounts. They provide energy and support essential bodily functions. There are three macronutrients:
All three macronutrients play vital roles, and no single group should be eliminated. A balanced intake supports optimal energy, mood, and overall wellbeing.
Micronutrients, on the other hand, are vitamins and minerals needed in much smaller amounts, but they are just as important. They support immune function, brain and nervous system health, oxygen transport, and energy metabolism. While deficiencies can impact health over time, most people meet their needs through a varied, whole-food diet.
This is where nutrient density becomes key.
Nutrient density refers to the quality of food, the vitamins, minerals, fibre, healthy fats, proteins, and complex carbohydrates it provides. Nutrient-dense foods deliver substantial nourishment relative to the amount you eat.
Many of us are more familiar with energy density, which simply describes how many calories a food contains per 100 grams. Energy density measures the fuel a food provides, not the nutrients.
The key difference is what these concepts focus on:
Choosing foods that are rich in both macro and micronutrients helps ensure your body gets the most nourishment from what you eat, supporting energy, resilience, and long-term health.
Rather than focusing on restriction or calorie counting, eating well is about balance, variety, and nourishment, listening to your body and choosing foods that help you feel your best.
A Common Misunderstanding
Nutrient density is sometimes misunderstood as “nutrients per calorie.” While that can be part of the picture, it’s not the whole story.
Some foods, like nuts, seeds, and certain dairy products, are both nutrient-dense and energy-dense. Even though they’re higher in calories, they provide valuable nutrients that support health.
True nutrient density comes from including a wide variety of whole foods in our everyday meals, not from avoiding or restricting calories.
Many of us at a young age learnt about the concept to “eat the rainbow.” This simply means including fruits and vegetables of different colours in your diet each day.
Plants contain natural compounds called phytonutrients, which give them their vibrant colours, flavours, and protect them from damaging environments. Different colours are linked to different nutrients and health benefits, from antioxidants to compounds that support immunity and heart health.
A colourful plate is often a nourishing plate.
A healthy way of eating doesn’t mean perfection. Even a nourishing diet can include “fun” foods, those higher in saturated fats, free sugars, or salt, when they’re enjoyed mindfully and in moderation.
The foundation of nourishment is:
There is no single “right” way to eat. Everybody is different, and what feels nourishing will vary from person to person.
Pause and reflect: How do you feel in your body and mind after eating certain foods? Do you feel energised, satisfied, sluggish, calm? What foods leave you feeling most energised, settled, and well?
Why not take a moment to note the foods you’d like to include more of in your diet, the foods that leave you feeling well and nourished.
Dietary fibre is a group of plant compounds that our bodies can’t fully digest. Instead, fibre passes through the digestive system, supporting gut health along the way.
You’ll find fibre in:
Fibre supports:
Fibre plays a huge role in our gut health which regulates our immune function, supports brain health, and emotional wellbeing. A healthy lifestyle with a wide range of whole, unprocessed foods is some of the best medicine for your gut.
These principles empower you to make food choices that support energy, balance, and wellbeing.
1. Choose real, whole foods
Fill your plate with a variety of nutrient-dense foods. Look for the colours of the rainbow.
2. Shop smart
Choose fresh, seasonal foods where possible. Aim for most of your groceries to come without packaging. If buying packaged foods, look for items with five ingredients or fewer.
3. Make food a priority
Plan time for preparing and enjoying meals. Nourishment is an important part of daily life.
4. Cook and share meals
Enjoy minimally processed, traditional foods with family, friends, and your community.
5. Eat mindfully
Slow down, savour your meals, and minimise distractions. When we eat with attention, food becomes more satisfying and we’re better able to notice fullness cues.
6. Find balance
Enjoy fun foods without guilt. Food is about nourishment and pleasure. Variety and moderation help us find that balance.
7. Stay hydrated
Water supports energy, brain function, and physical performance. Aim for regular hydration and limit sugary drinks.
8. Be mindful with alcohol
Aim for more alcohol-free days than drinking days. Explore alcohol-free alternatives and mocktails when socialising.
Eating well isn’t about restriction or rigid rules. It’s about nourishing your body, listening to its needs, and finding a balance that supports your life.
Small daily swaps, colourful plates, whole foods, and mindful choices add up over time. When we shift our focus from calories to nourishment, we create space to truly flourish.
Take a few moments to reflect (journaling is optional but powerful):
Choose one or two to focus on this week, no need to do them all.
1. Add One Colour a Day
Challenge yourself to add one extra colour to your plate each day- berries, leafy greens, pumpkin, capsicum, or herbs.
2. Boost Fibre with One Swap
Make one small daily swap:
3. Feed Your Gut
Include one gut-friendly food each day:
4. Eat One Meal Mindfully
Sit down, slow down, and eat without screens for one meal. Notice taste, texture, and fullness cues.
5. Hydration Check-In
Aim to drink water regularly throughout the day. Try starting your morning with a glass of water before coffee or tea.
6. Practice Balance
Enjoy a “fun food” without guilt, noticing pleasure, satisfaction, and connection rather than judgement.
Ready to Create Nourishing Changes That Last?
As a certified Health Coach, I’m here to walk alongside you, helping you uncover your “why,” find what works for you, and create healthy habits that stick. Together, we’ll build a foundation for lasting wellbeing, balance, and resilience.
Book your free Discovery Call to find out more about health coaching and see if we’re the right fit to work together.
A comprehensive holistic guide to a nourished life
Let's get back to the nourishing basics - nutrition, movement, sleep, resilience, connection. Whether you’re on your health journey or are just getting started, this wellbeing guide gives you the foundational tools and tips to discover a nourished, balanced life.