Eat foods rich in nutrients to meet your vitamin, mineral and antioxidant requirements. Nutrit-rich foods tend to be lower in saturated fats, sodium and added sugars than traditional fare.
Nutritious foods include leafy greens, beans, berries, oily fish and whole grains – foods which provide more nutritive value per calorie than foods such as potato chips or soda.
Fruits
No matter if it is creating a smoothie made of nonfat milk and frozen fruit or spreading low-fat cream cheese on a whole grain bagel, including foods high in nutrients is key to good health and should form part of a regular diet to feel your best and reduce risks for many chronic diseases.
Nutrient-dense foods include vegetables, berries, beans and seeds that are abundant in fibre, protein, vitamins and minerals – as well as complex carbs for energy. Such healthy options can be found across food groups – usually at lower caloric densities than potato chips or candy!
Current definition of nutrient-dense foods includes several exceptions that make them less helpful to consumers than the current emphasis on “powerhouse” foods (green leafy, yellow/orange/citrus and cruciferous vegetables). A revised classification could enhance messages encouraging consumption of nutrient-rich foods for healthy diet patterns.
Vegetables
Vegetables are packed with vital vitamins, minerals and plant chemicals called phytonutrients – essential components of a healthy diet and helping lower risks such as heart disease, high blood pressure, diabetes, cancer and obesity.
All vegetables contain abundant nutrition, but some stand out as particularly nutrient-dense. Dark green leafy vegetables like kale and spinach; cruciferous veggies such as broccoli, cabbage and cauliflower; carrots, squash, yams sweet potatoes as well as peppers are great examples of such foods that boast tremendous health benefits. You can easily find fresh and frozen versions of such items, making it simple to incorporate these nutrient-dense veggies into meals such as pasta dishes, stir fry dishes or soup dishes.
Strive for at least five servings of vegetables per day – they provide low energy density and satisfying satisfaction at lower caloric costs than many other foods, making them essential to weight management and heart health. Furthermore, vegetables contain essential dietary fiber, vitamin A & C, folate, potassium calcium magnesium & iron.
Lean Meats
Lean meats are an excellent source of protein, essential in building and maintaining muscle mass. In addition, they provide vital vitamins and minerals such as iron and zinc – one of the most prevalent nutritional deficiencies worldwide that has led to fatigue, poor immunity and impaired growth among children.
Animal sources of protein such as chicken breast, turkey, fish, lamb and lean cuts of beef offer all essential amino acids needed by our bodies. They’re also rich sources of zinc – essential for immune health and normal cell development – vitamin B12 and omega-3 fatty acids. When selecting meat products to buy, opt for lean cuts instead of those high in saturated fat content; when cooking meats use baking, roasting or grilling to lower total fat content while occasionally switching things up by replacing meat with beans, legumes or soy-based products like veggie burgers or tofu stir frys!
Nuts and Seeds
Nuts and seeds offer an abundance of essential vitamins, minerals, healthy fats and proteins while being rich sources of gut-friendly fiber and other beneficial compounds. Enjoying just a handful of nuts or seeds daily can help meet all your nutrient requirements.
These superfoods boast an abundance of anti-inflammatory nutrients that may reduce the risk of cardiovascular disease, cancer and diabetes. Packed with antioxidants such as vitamin E and phenolic compounds which neutralize free radicals while mitigating oxidative stress, these superfoods offer incredible protection.
Nuts are a type of seed found on trees such as hazelnuts, walnuts, almonds and pine nuts. Herbaceous plants such as sunflower and pumpkin seeds do not produce nuts-like seeds because their shells don’t harden into nuts-like shapes. Nuts and seeds can be consumed raw or roasted and should be enjoyed sparingly since their caloric intake can quickly add up; just one ounce provides about two thirds of daily nutritional requirements in just one sitting!
