Try choosing foods high in nutrients to energize yourself, curb cravings and stave off excess weight. Examples of such foods are fruits, veggies, whole grains, low-fat or fat-free dairy, fish and lean meats as well as beans and nuts.
Consider how a single serving of kale packs an impressive array of vitamins and minerals into relatively few calories, in comparison to several Little Debbie Swiss Rolls which contain 270 Calories with 2 Grams of Protein.
Fruits
Nutritious foods offer numerous health advantages. Examples of nutrient-dense foods are leafy greens like kale, collard greens and spinach; berries (particularly blueberries); non-starchy vegetables including squash carrots and sweet potatoes; raw dairy products such as cottage cheese milk yogurt as well as raw nuts seeds such as peanuts. Whole grain products such as barley quinoa millet are all high sources of vitamins and minerals as well.
Nutrient-dense foods provide essential micronutrients, like vitamins and minerals, which our bodies require for proper functioning. This includes essential vitamins that contribute to energy production while minerals help ensure cardiovascular health, bone strength and fluid balance. In addition, these nutrient-dense foods also offer lean proteins, complex carbohydrates, healthy fats and antioxidants; one large egg provides 75 calories along with protein, vitamin D, folate and brain-nourishing choline – an impressive array of micronutrients!
Vegetables
Vegetables offer an abundance of essential vitamins, minerals and phytonutrients that can contribute to overall good health. Not only do vegetables add variety and flavor to your meals; many even possess anti-inflammatory properties!
Leafy greens such as kale and spinach are some of the most nutritous vegetables, boasting high concentrations of antioxidants and vitamin C, among other elements. Cruciferous vegetables like broccoli and brussels sprouts also pack plenty of nutritional punch.
Other vegetables to include include radish with its distinctive taste and radicchio (Italian chicory), which ranges in color from red to purple. Lotus root with its hourglass shape and bok choy are two more leafy greens which offer plenty of fiber, potassium for lower blood pressure regulation, phytonutrients and vitamins A & K content.
Lean Meat
Lean meat is an indispensable element of a nutritious diet, providing our bodies with high-quality proteins to fuel muscle development, maintain immune health and increase satiety.
Lean meats contain less saturated fat than their fatty counterparts; for example, skinless chicken, turkey and red meat with excess fat removed can all fall under this category. When consumed as part of a low-saturated fat diet, lean meats do not raise plasma cholesterol levels or contribute to an increased thrombotic risk factor profile.
Lean meats offer more than protein; they also contain B vitamins such as niacin and vitamin B12. Eating various lean meats will help guard against nutritional deficiencies.
Seafood
Seafood (fish and shellfish) provides many essential vitamins and nutrients, including omega-3 fatty acids, selenium, potassium, vitamin B6 and calcium – it’s also an economical source of protein!
The nutrient density score of seafood varies significantly among species, while data regarding nutritional composition are scarce and inconsistently reported in publicly available food composition databases. These factors may have had an effect on scoring as well as combined nutrition-climate impact assessment for all species analysed.
However, there is potential to shift seafood consumption towards species which maximise nutrition while simultaneously mitigating climate emissions. Promoting mussels as a substitute to red meat through diet advice, cultural events and product development could increase mussel performance on both dimensions. Unfortunately only a minority of globally important species currently perform well both nutritionally and climatically.
Nuts
Nuts (Anacardium occidentale, Juglans regia and Pistacia vera among others) are an abundant source of heart-healthy fats, vegetable protein, soluble fiber, vitamin C, B vitamins, minerals as well as tocopherols phytosterols and phenolic compounds – making them an integral component of many diets as dietary energy sources [1]. [2-3].
Nuts offer numerous health advantages beyond snacking on them as an enjoyable treat, such as reduced risk factors for heart disease and cancer prevention, improved brain function, bowel health, mood, digestion and focus. They’re packed full of fat-soluble vitamins like vitamin E and alpha linoleic acid (ALA), antioxidants and phytochemicals; just remember they can be high in calorie density so consume in moderation to enjoy maximum nutritional benefit! To limit sodium consumption opt for raw or dry roasted varieties rather than salted varieties when selecting nuts in moderation to maximize benefits!
