Nutritious foods are key when it comes to maintaining good nutrition, such as fruits, vegetables, whole grains and lean meats. Leafy greens provide iron while oranges provide vitamin C; chocolate (with reduced sugar) is another nutritious choice as well as fermented foods like sauerkraut or kimchi which contain probiotics and probiotics.
Lean Meats & Proteins
Animal-sourced foods (meats, poultry, fish, eggs, dairy and legumes) provide essential amino acids, vitamins and minerals. Animal foods play an integral part in maintaining a healthy diet and may help protect against many chronic diseases, such as heart disease and diabetes.
Lean meats such as turkey breast, chicken, fish and some cuts of beef are an excellent source of nutrition as they contain minimal saturated fat and essential amino acids that support muscle building. Furthermore, these lean proteins also help lower cholesterol, blood pressure and help prevent heart attacks and strokes.
Reducing processed meats such as deli slices, bacon, sausage and hot dogs that are higher in both sodium and fat content and provide less nutrition than their leaner alternatives is best practice.
Nutrient-dense foods tend to be lower in calories compared to food that provides few healthful nutrients (known as empty calories). When shopping, look out for these items at the grocery store and incorporate them into meals and snacks throughout your day.
Fruits & Vegetables
No matter the form or texture, nutrient-rich fruits and vegetables are an integral component of a healthy diet. Both the 2005 and 2010 Dietary Guidelines Advisory Committees (DGA) place heavy emphasis on eating more nutrient-rich food items including vegetables and fruits.
Fruits and vegetables contain essential vitamins, minerals and fiber that may help prevent bone and joint problems, while others like antioxidants or phytochemicals may provide protection from chronic illnesses like cancer.
Noting the high kilocalorie and SFA contents of fruits and vegetables raises questions as to whether certain low-fat chocolate milk, fruit yoghurt with added sugar or vegetables served with dressing should also be considered nutrient dense foods. A better method of defining these food items should be created.
Nuts & Seeds
Nuts and seeds provide a nutritious source of protein, healthy fats, fibre, plant nutrients, low glycemic index index and plenty of vitamin E, iron zinc niacin. Ideal as snack food alone or mixed into salads or other low energy-dense food like vegetables – nuts are an ideal replacement to meat as an anti-diabetes diet because their ability to inhibit blood sugar spikes after meals makes them an excellent addition.
Consume 1.5 ounces (a small handful) of nuts daily as part of a healthy eating pattern for optimal health. Keep in mind that nuts contain calories, so overconsumption could lead to weight gain. Also read ingredient lists on food products with nuts or seeds in them carefully to make sure they do not contain extra added sugar, sodium (salt) or saturated fats.
Dairy Products
Dairy products such as milk, cheese and yogurt provide essential protein, fats, calcium and vitamin D. Studies indicate that dairy consumption may help improve muscle health, bone health, immune function and satiety. Casein and whey proteins from milk provide all nine essential amino acids needed for muscle growth and maintenance.
Consumption of whole and low-fat dairy foods has been associated with lower risks of obesity and heart disease, while diets high in dairy may also help lower stroke, osteoporosis and diabetes risks.
Dietary Guidelines recommend incorporating dairy, cheese and yogurt as part of a healthy eating pattern. Fortified soy beverages and some plant-based “milks” such as soy “milk” also can provide important sources of protein, calcium, vitamin D, riboflavin, phosphorous and niacin. By encouraging dairy consumption as part of healthy eating patterns and encouraging its inclusion in school meals policies can improve nutrition while preventing chronic diseases – encouraging access for all while cultivating lifelong healthy eating habits in our children!
