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(Nutritional) DensityEating well without overeating can often be challenging. You must select foods that pack some of the most nutrients straight into the least amount of calories. For example, 1 oz. of cheese and 1 cup of fatfree milk offer the equivalent calcium. While both foods are adequate sources of calcium, the milk is calciumdense when compared to the cheese if you get the equivalent amount of calcium with onehalf the calories no fat. In another example, calorie allowance is not a great tool by number alone. Although a bowl of grapes together with a can of soda contain roughly the equivalent selection of calories, the grapes contain additional nutrients as compared to the cola. Designing a nutritionally sound diet requires proper "budgeting" of calories and nutrients to ensure you take in less while supporting excellent health.

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