Consuming foods rich in nutrients is an effective way to combat vitamin and mineral deficiencies as well as provide essential energy sources.
Diets rich in whole foods are ideal, yet processed items can provide some essential nutrition as well. To limit unnecessary calories from added sugars, sodium, and unhealthy fats.
Fruits and Vegetables
Fruits and vegetables are nutritious foods that come in various shapes, sizes, colours and flavors. They provide essential vitamins, minerals, phytochemicals (substances that reduce disease risk) and more.
Botanically speaking, fruits contain seeds and grow from flowers while vegetables typically have roots or stems and tend to have milder flavors than their fruit counterparts. Most people consider cucumbers vegetables while tomatoes which come from flowers are commonly considered fruits. It’s essential that we consume a wide range of fruits and vegetables in order to get all of the essential vitamins and minerals our bodies require, plus get essential fiber from these nutritious sources that often have lower calories and natural sugar than many processed food options and fill us up too!
Whole Grains
An essential component of a healthy diet is whole grains, which offer many essential nutrients at relatively low caloric per-serving values. High fiber levels, vitamin B vitamins, and heart-healthy fats all play key roles. Unfortunately, however, certain grains contain gluten, which can irritate celiac disease sufferers or those who suffer from other intolerances.
To increase nutrient density in your diet, opt for foods that feature “whole grain” early in their ingredients list – such as brown rice, whole wheat bread and hulled barley as examples. There may also be varieties containing folate fortification which is essential during gestation.
Lean Meats
Meat has often been maligned due to its saturated fat content and associated risks, however recent studies suggest otherwise. Consumption of lean cuts of red meat provides essential iron for blood transport and healthy cell formation – as such they should be part of any balanced diet.
Nutritious foods tend to be lower in calories than processed ones that contain lots of added sugar, saturated fats, salt and chemical preservatives; so you can feel full on fewer calories while maintaining a healthy weight. A serving of lamb provides protein, healthy fats, vitamins and minerals while remaining relatively low-calorie.
Seafood
Seafood is an abundant source of protein and essential nutrients. Salmon, tuna, trout, mackerel and other varieties contain Omega 3 fatty acids such as Eicosapentaenoic acid and Docosahexaenoic acid to provide essential health benefits.
Clams, oysters, mussels and squid are excellent sources of protein as well as vitamin B12, selenium and zinc. Edible seaweeds and algae also offer essential nutrition such as iodine, vitamins C, A and K as well as calcium magnesium potassium iron minerals.
Nutrient density of foods is an indicator of their nutritional content relative to their caloric intake, helping people make wiser use of their calorie budget. Nutrient-dense foods include fruits, vegetables, whole grains, low-fat and nonfat dairy products and lean meats.
Nuts and Seeds
Nuts and seeds are excellent sources of heart-healthy fats, protein, fiber, vitamins, and minerals; in addition, they contain phytochemicals with anti-inflammatory effects that are also abundant.
Consumption of nuts and seeds has been linked with improved health outcomes in many ways, such as lower rates of cardiovascular disease, cancer and respiratory illness. Nuts and seeds provide essential sources of vitamins E and phytochemicals such as carotenoids, flavonoids and plant sterols. You can enjoy nuts in many ways: whole, roasted or ground into nut butter for adding into salads or baked goods such as muesli bars – however it’s best if these items remain unadulterated since processing can destroy some protective nutrients.
Beans
Beans are an excellent low-calorie source of protein, fiber, resistant starch and phytonutrients. Furthermore, beans contain soluble fiber which can lower cholesterol levels while protecting against heart disease and high blood pressure and feeding beneficial bacteria in your digestive tract.
Beans’ protein and fiber help promote satiety, making them a weight-management aid. Packed with heart-healthy potassium, folate, B vitamins, low in fat and sodium; while technically belonging to the legume group of plant foods they are similar in terms of nutrition value to vegetables. While beans do contain potentially toxic lectins that should be reduced through boiling and soaking.
