A nutrient-dense diet involves choosing whole food based foods that provide ample amounts of micro- and macronutrients, including vitamins, minerals, complex carbohydrates, lean protein and healthy fats.
Nutritious foods contain minimal added sugars, saturated fats and salt content; examples include fruits and vegetables, eggs (with added choline, vitamin B12 and selenium), fatty fish and whole grains.
Vegetables and Fruits
Vegetables and fruits offer a wealth of vitamins, minerals, and fiber for relatively few calories. Their energy density is lower than foods like potato chips, white bread or fruit snacks – known as empty calories as they offer no significant health benefits.
Nutritionists advise people to consume five or more servings of vegetables and fruit daily for optimal nutrition, and frequently advise eating the rainbow for its range of vitamins and minerals.
Low-fat or fat-free dairy, whole grains, lean meats and seafood are other nutrient-dense foods. You can increase their nutrition-dense nature in your diet by avoiding foods high in sugar, sodium or additives; such as processed food products which often have higher caloric density.
Lean Meats
People often think of fruits, vegetables, fish, beans and whole grains when hearing “superfood,” but lean meats also qualify. Consuming such proteins as beef sirloin or skinless poultry helps people keep their saturated fat intake within recommended limits to reduce their risk for heart disease or other chronic illnesses.
Lean meats such as pork loin and skinless chicken are complete proteins, meaning they contain all of the essential amino acids your body requires for muscle development and maintenance. Furthermore, these types of meat contain less saturated fat and calories than red meats – making them suitable for those looking to lose weight or maintain current levels.
Chia Seeds
Ask any health-minded friend what chia seeds are and they’re likely to provide an uncomplicated explanation: packed full of fiber and an excellent plant-based source of omega-3 fatty acids which have numerous heart-protective benefits.
Chia seeds contain alpha-linolenic acid (ALA), an omega-3 fat essential to heart health, which research indicates can help lower blood pressure, triglyceride levels and increase HDL cholesterol levels – thus improving their heart-protective potential.
Puffed cereal grains are an excellent source of protein and minerals such as calcium, magnesium, phosphorus, manganese and copper – providing a good nutritional punch! Puff cereal grains can also add texture to liquids with their gelatinous consistency and pleasant crunch; thicken sauces by providing gelatinous crunchiness too! Puffed rice makes an ideal ingredient in puddings or overnight oats; sprinkle on yogurt, fruit or beverages or make puddings from them overnight!
Raw Cheese
Cheese made from raw milk is an excellent source of protein, fats, calcium, probiotics and vitamin A-B-C as well as high in potassium and minerals such as magnesium-zinc-copper-iron.
Raw cheese may contain bacteria that is harmful to our health and histamine and tyramine which are low-molecular organic compounds which may lead to headache, migraine headache, hypertension, nausea and diarrhea in those exposed. But choosing raw cheese that falls under sixty days since its production date can be found from licensed cheesemakers is safe to include as part of a balanced diet.
More and more small cheesemakers are turning to raw milk in their products, particularly European cheeses which have long been produced using this approach.
Greek Yogurt
Greek yogurt is not only an excellent source of protein, but it contains almost double the calcium of commercially available varieties as well as less carbohydrates if you opt for the plain variant instead of those flavored and sweetened varieties.
Consuming probiotics can help support intestinal health, strengthen bones, and boost immunity. Look for brands such as Fage, Chobani and Stonyfield Organic plain nonfat yogurts which contain live cultures such as Fage, Chobani or Stonyfield Organic plain nonfat yogurts to get these essential bacteria into your system.
Choose unflavored yogurt varieties to reduce added sugars, and add your own natural sweeteners such as fresh fruit or chopped nuts for an ideal breakfast or snack. Yogurt can also serve as a replacement for sour cream in certain recipes; make yogurt pops with it or use it in savory dishes like chicken or tuna salad!
