1. A closer look - The food environment and food choices 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 lunch.

Since three day diet records can be used to assess an individual’s dietary habits, the food items consumed within this three days can then be thoroughly looked into to check the nutrient rich diet and the nutrient poor diet.

The nutrition rich diet should be maintained as they supply the body some important nutrients needed for its activities while the nutrients poor diet should be replaced with nutrient rich diet. Having fruits juice, yoghurt are good but can be supplement with whole food like cereals, vegetables, whole fruits for better body performance.

Important nutrients elements needed for the body should be checked and sought out from the daily intake when they are lacking diet containing such nutrient should be added.