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BTD Forums  /  SWAMI Xpress  /  How do I choose?  (High Nutrient/Caloric Density)
Posted by: MissyRuth, Friday, August 5, 2011, 5:03am
Hey y'all,

I JUST completed my SWAMI today, found out I'm an Explorer, and generated the mealplanner for the first time.

I noticed that there are different options for meals.

How do I know which option to chose for optimum benefits - the very high nutrient/caloric density?  What do these categories mean?  Are they for people watching their weight?

Thanks so much!
Posted by: Lola, Friday, August 5, 2011, 5:08am; Reply: 1
you should let swami give you the best combination, instead of you trying to figure out which box to check

input the right activity level, and so on
Posted by: MissyRuth, Friday, August 5, 2011, 5:20am; Reply: 2
Lola your message doesn't make sense to me.  What I am referring to is the Meal Planner tab.  I click Breakfast and the drop down list gives many options for me to choose from - which I would expect - and the options are categorized by VERY High Nutrient Density/Caloric Density, HIGH Nutrient Density/Caloric Density, etc.

I'm asking what labels such as "Very High Nutrient Density/Caloric Density" mean.  Naturally since I have finished my SWAMI I have entered my activity levels and the rest of the information and asked SWAMI to choose the best combinations, etc.

But the Mealplanner offers choices under each meal, and they are categorized by nutrient and caloric density.  Is it better to choose the meals with the highest nutrient density?  All levels of nutrient density/caloric density are listed for me to chose from, even with my having indicated to SWAMI to decide for me.
Posted by: Goldie, Friday, August 5, 2011, 11:46am; Reply: 3
The calorie denser the foods the less you need to eat of it.. unless you are looking to reduce your weight.  

like lettuce has calories but few by comparison to beets.. so if you weigh your foods then it matters.  If you can take just a table spoon of lets say beans, then the calorie count matters less, but if you make beans and eat it like mashed potatoes, big spoons then you might soon add a lot of weight..

On the whole on BTD/GENO there is no need to count calories.. if you stay with in reasonable portion sizes, except for O's the amount of meat at first might be increased so as not to be hungry, because you are cutting out other foods..

Keep asking maybe someone will  come up with a better answer...

On the other hand when you measure calorie versus carbohydrates, that is a whole different story.. but again in BTD/GENO there is nearly no reason to count them..because - walnuts, they are calorie dense, have fewer carbs if you eat only a few.. because while they are half the carbs of waffles, (a no no for O's) walnuts are rich in oils so they are good for O's.

Unless you have specific issues, I would not worry, but use your head.. and keep learning..

a steak is calorie rich, carb non, a alcohol drink is calorie rich, coffee black has non.. lobster has few calories- and no carbs, but the butter for it would add many calories- and add no carbs.. .. you see the best way to care about such things is by getting a book that shows them side by side.

Carbs are not worth making you nuts, nor carbs should, but it helps to read all the labels and choose one or the other as to what is important to you.  BTD the nice thing is we don't have to care much..
Posted by: ruthiegirl, Friday, August 5, 2011, 6:25pm; Reply: 4
I think that means "high nutrient to calorie density" ie, lots of nutrients per calorie.

If you've been nutrient deprived, you'll want to get the most nutrients per calorie so you can get the most nutrition in you. Similarly, if you want to lose weight, you'll want high nutrient/calorie density, so you can get all your nutrients in fewer calories, letting you eat less food and still feel satisfied.

In general, high nutrient density per calorie is always a good thing, but it's not always vital. You might be overly limiting your meal options if you only choose the healthiest options, every single time, when the "good enough" foods will keep your menu from getting boring, possibly make use of less expensive ingredients, and just provide variety.
Posted by: C_Sharp, Friday, August 5, 2011, 7:04pm; Reply: 5
There are no guidelines in SWAMI that say you need a certain number of "VERY HIGH NUTRIENT/CALORIC DENSITY" entrees and a certain number of "HIGH NUTRIENT/CALORIC DENSITY" foods, and a certain number of "MODERATE NUTRIENT/CALORIC DENSITY" foods ...

---> So if these labels do not help you, just ignore them.

(For some people the labels help them locate foods in the list)

The good news is that the Meal Planner has been fully reworked in the soon to be released version of SWAMI Xpress.  The caloric density labels go away.  No one will have to worry about them any more.
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