Nutrient-dense eating plan -
Massaging your tougher greens with olive oil and a little lemon juice can also soften the texture and flavor. Leafy greens include spinach, kale, micro greens, collard greens, Swiss chard, arugula, watercress, romaine lettuce, and more.
Leafy greens are a nutrient powerhouse, full of a variety of nutrients like folate, iron, lutein, vitamin K, and beta-carotene. Berries are loaded with antioxidants, fiber, and nutrients like manganese, vitamin C, copper, folate, and vitamin K.
Not only are they delicious and incredibly easy to incorporate into your meals and snacks, but they can also help lower cholesterol, improve skin health, and reduce inflammation 6 , 7, 8 , 9.
Blueberries, raspberries, blackberries, and strawberries are among the most popular berries consumed. Pro tip: To keep your berries fresh for longer, wait to wash them until just before eating them.
Or rinse berries with a mixture of one part vinegar with three parts water, dry, and store in a container with a paper towel to absorb moisture. Whether you prefer it smoked as "lox" on your breakfast bagel or grilled on the barbecue, you'll be reaping the nutritional benefits of this tasty fish.
For example, a gram serving of salmon contains protein, omega-3s for heart health, B vitamins, and minerals like selenium, phosphorus, and magnesium. When choosing seafood, look for sustainably caught. Nutritional profile varies slightly between wild and farm-raised salmon, with wild typically having slightly higher amounts of nutrients and slightly lower calories and fat.
Unlike salmon, sardines are a little tougher to incorporate into your meals and more intimidating to a lot of people. However, the tiny canned fish make great salad toppings and is actually a key ingredient in Caesar dressing. Sardines are cost-effective, high in protein, filled with vitamin D, B12, and calcium, and rich in omega-3 fatty acids Lentils are popular among those who follow a vegetarian or vegan diet as they are packed with plant-based protein, fiber, folate, and potassium The small legumes also contain polyphenols, plant chemicals with unique health-promoting properties.
Lentils can serve as a meat substitute or in addition to animal protein in shepherd's pie, tacos, burritos, sloppy joes, pasta dishes, soups, and more. Beans like chickpeas, peas, kidney beans, black beans, soybeans edamame , pinto beans, and navy beans are also popular protein sources for those who follow a plant-based diet.
Beans are very affordable and filled with dietary fiber, iron, folate, potassium, and magnesium 10 , 11 , Potatoes get a bad rep because there are a lot of processed foods like chips and fries that are made with potatoes. However, in their natural form, when baked, boiled, or prepared in the air fryer, potatoes contain a healthy amount of carbohydrates, fiber, vitamin B6, potassium, manganese, and even vitamin C.
Different types of potatoes will have slightly different nutrition compositions. Greek yogurt is truly one of the most ideal snacks. One cup of plain Greek yogurt contains calcium, potassium, magnesium, and an impressive amount of protein Choose a greek yogurt that is limited in added sugar.
The most popular cruciferous veggies include cabbage, cauliflower, kale, bok choy, broccoli, and Brussels sprouts. Most cruciferous vegetables are rich in nutrients like folate and vitamin K. They are also packed with fiber, carotenoids like lutein, and vitamins C and E 16 , 17 , Cruciferous vegetables that are dark green like kale, bok choy, and broccoli , contain phytonutrients that may help reduce inflammation and reduce cancer risk.
Unlike a lot of the foods mentioned, nuts are both nutrient-dense and calorie-dense. They are filled with nutrients like healthy fats, protein, vitamin E, selenium, and magnesium.
Because nuts are predominately fats, they have a smaller portion size and make a great snack for you at home, the office, and on the go.
Looking for more nutrient-dense foods? Check out this list of 20 nutrient-dense foods. Little changes over time make a big difference. Instead of trying to continuously remove foods from your diet, start looking for what you can add.
Make a conscious effort to create a high-nutrient-density diet by adding more nutrient-dense foods to your diet and see how it impacts your energy, mood, and overall health. Omnivore vs. Vegan: Which Diet is Better? Weekly Menu Plans Values Testimonials Resources FAQ My Account Get Started.
It's loaded with protein, calcium, vitamin D, B vitamins, heart-healthy fats, and other essential nutrients. Isoflavones found in soy have properties similar to estrogen, which naturally declines with aging in women.
Studies show that women who drink soy milk experience improved muscle and bone density, as well as and lower body weights. Because of its composition, you can drink soy milk in place of regular milk and count it as a serving from the dairy foods group.
Eat whole-grain cereal with soy milk, mix it with your coffee, or use it to make homemade protein smoothies.
Because of its protein and calcium content, cottage cheese helps you maintain strong muscles, bones, and teeth, and aids in healthy weight management.
Studies show that consuming dairy foods regularly can increase lean body mass, reduce body fat and weight gain, and lower your risk of heart disease, type 2 diabetes, and other chronic diseases. Poultry, especially chicken, turkey, and duck, are nutrient-dense, protein-rich foods that can boost satiety, aid in healthy weight management, and promote muscle maintenance.
Make chicken, turkey, or duck your main course or add it to soups, salads, sandwiches, pasta, rice dishes, or casseroles! Meet Burn RX. Fatty fish, such as salmon and canned light tuna, are some of the most nutrient-dense foods on the planet for several reasons. They are packed with protein, brain-boosting omega-3 fats, vitamin D, B vitamins, iron, zinc, iodine, and other essential micronutrients.
Eating fish on a regular basis may help lower blood pressure and your risk of a stroke or heart attack. That's why the American Heart Association recommends eating fish at least twice a week. Make oily fish your main course or add fish to tacos, salads, soups, or grilled veggie kabobs.
Whole grains, including quinoa, brown rice, wild rice, and oatmeal, are packed with fiber and a variety of vitamins and minerals. Examples include B vitamins, zinc, iron, magnesium, antioxidants, and other disease-fighting plant components. Studies show that eating whole grains daily helps prevent type 2 diabetes, heart disease, and gastric, pancreatic, and colorectal cancers.
Due to the fiber content of whole grains, they also help reduce high cholesterol and aid in healthy weight management when eaten in place of refined grains such as white bread and white rice.
Add oatmeal to protein smoothies, eat whole-grain cereal for breakfast, or make whole grain rice or quinoa part of your main course. Avocados are packed with heart-healthy fats, fiber, vitamin C, vitamin E, vitamin K, B vitamins, magnesium, and potassium.
Choosing avocados helps you feel full, reduces junk-food cravings, improves heart health, and makes your hair, skin, and nails healthy.
Studies show that avocados support a healthy heart, healthy aging, and weight management. Add avocados to your meal plan by eating them with soups, salads, stir fry, omelets, whole-grain toast, chicken, fish, sandwiches, turkey burgers, veggie burgers, or any other favorite main course!
Like avocados, plant oils are loaded with heart-healthy fats, vitamin K, vitamin E, and other antioxidants. Studies show that following a Mediterranean diet, which is rich in olive oil, can protect you against certain diseases and their risk factors.
Examples include obesity, metabolic syndrome, type 2 diabetes, neurodegenerative diseases, and cancer. Use plant-based oils in sauces, soups, salads, dressings, roasted or sauteed veggies, stir fry, casseroles, or other favorite main dishes. Meet Heart RX. Heart RX will provide you with the natural support to improve all aspects of your heart health — including: blood pressure, healthy cholesterol, and better circulation.
All fresh fruits are good sources of fiber and vitamins, but certain types of nutrient-dense fruits are especially beneficial.
Studies show that pineapple has anti-obesity effects and enhances fat-burning. Additional examples of some of the healthiest fruits on the planet include antioxidant-rich blueberries, watermelon, fresh cherries, strawberries, oranges, grapefruit, blackberries, pomegranate, bananas, and blackberries.
Top cereal, oatmeal, whole-grain waffles or pancakes, salads, or Greek yogurt with nutrient-dense fruits. Add fresh fruits to protein smoothies made with plant milk, ice, and protein powder.
All fresh vegetables are healthy for you because they're loaded with fiber, vitamins, minerals, antioxidants, and other disease-fighting plant compounds. Choose spinach, kale, or other leafy greens, as well as broccoli, cauliflower, asparagus, and green beans.
Bell peppers, tomatoes, cucumbers, carrots, celery, mushrooms, onions, and zucchini are also good non-starchy vegetable options, as they're loaded with nutrients but low in calories. Natural nut butters are a good source of protein, heart-healthy fats, and a variety of vitamins and minerals.
Spread nut butter such as peanut butter, cashew butter, almond butter, and sunflower butter over sliced apples, banana slices, whole-grain bread, or fresh celery sticks. They are packed with vitamin E, selenium, magnesium, manganese, protein, fiber, and heart-healthy fats. In fact, studies show that nuts help control appetite, boost your metabolism, improve body composition, and decrease your risk of obesity.
Eat nuts between meals, blend them into protein smoothies, or add them to salads, Greek yogurt, whole-grain cereal, cottage cheese, oatmeal, or trail mix!
Average women just let this all happen. But now, with Immune Booster RX , you can take the power back. They are some of the most nutrient-dense foods you'll find as legumes are packed with protein, fiber, iron, zinc, folate, B vitamins, potassium, and other micronutrients.
Because of the high fiber content of legumes, they can reduce high cholesterol and your risk of obesity, type 2 diabetes, and heart disease. Add legumes to soups, salads, stir fry, casseroles, omelets, brown or wild rice, quinoa, and veggie burritos. Sweet potatoes are a source of energy-producing carbohydrates, as well as fiber, vitamin A, vitamin C, potassium, and other essential micronutrients.
Vitamin A is crucial for proper immune function, good eyesight, reproduction, and other essential body functions.
Grill, roast, or bake sweet potatoes, or try a nutritious sweet potato chips recipe! Meet Joint RX. It will help reduce pain in your problem areas and help you workout with less pain.
Joint RX increases your body's natural joint lubrication to boost your healing and recovery. While high in calories, coconut is loaded with fiber, healthy fats, manganese, selenium, iron, potassium, magnesium, and numerous other essential micronutrients.
Add coconut or coconut milk to protein shakes, try coconut as a between-meal snack, or eat shredded coconut with trail mix, whole-grain cereal, or Greek yogurt. It's a good source of protein, fiber, iron, potassium, folate, manganese, magnesium, zinc, B vitamins, and other essential micronutrients.
You feel tired all the time. It's hard to lose weight. Your body doesn't respond to diet and exercise like it used to. Top salads and sandwiches with sliced hard-boiled eggs, scrambled eggs into rice dishes, make French toast with eggs and whole-grain bread, or add eggs to your favorite casserole!
Shrimp, as long as it's not fried, is low in calories and one of the most nutrient-dense foods on the planet. Shrimp contains just over 80 calories in each 3-ounce portion, as well as 18 grams of high-quality protein. Shrimp is also a good source of iodine, iron, vitamin B12, selenium, phosphorous, niacin, zinc, and magnesium.
Add shrimp to grilled veggie kabobs, soups, salads, stir fry, or whole-grain pasta or rice dishes. JOIN OUR fit mother PROGRAM Fit Mother Project is the first sustainable weight loss program designed exclusively for busy mothers just like you Dark chocolate contains much less sugar than milk chocolate, and it's loaded with disease-fighting antioxidants.
Some of the many beneficial nutrients found in dark chocolate include iron, magnesium, copper, manganese, zinc, selenium, potassium, and phosphorous.
Top Greek yogurt with dark chocolate, add dark chocolate to coffee, mix it with trail mix, or eat dark chocolate as a dessert in place of less nutritious sweet treats!
Knowing which foods are nutrient-dense can Eatjng with meal Collagen and Cardiovascular Health and Balancing insulin sensitivity naturally Nutrient-desne. Then start thinking about adding some of the following. Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients, which means you can only get them from foods. Every cell in your body needs omega-3 fatty acids.Video
7 Foods You Should Never Eat – Dr. BergNutrient-dense eating plan -
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The Source. Tip Top Tailors. Urban Barn. Eat a handful of unsalted nuts instead of chips. Satisfy a sweet tooth with naturally sweet fruit on its own or in a smoothie instead of candy and cookies.
The Takeaways Choose more nutrient-dense foods to get the beneficial nutrients your body needs without consuming too many calories.
Focus on your overall eating pattern, rather than individual nutrients or specific foods or food groups. First Name required. Last Name required. Email required. Zip Code required. I agree to the Terms and Conditions and Privacy Policy. Last Reviewed: Dec 8, Nationally Supported by.
Learn more about Lipton. Egg Nutrition Center. Learn more about Egg Nutrition Center. Sorghum Checkoff. Joint RX increases your body's natural joint lubrication to boost your healing and recovery. While high in calories, coconut is loaded with fiber, healthy fats, manganese, selenium, iron, potassium, magnesium, and numerous other essential micronutrients.
Add coconut or coconut milk to protein shakes, try coconut as a between-meal snack, or eat shredded coconut with trail mix, whole-grain cereal, or Greek yogurt. It's a good source of protein, fiber, iron, potassium, folate, manganese, magnesium, zinc, B vitamins, and other essential micronutrients.
You feel tired all the time. It's hard to lose weight. Your body doesn't respond to diet and exercise like it used to. Top salads and sandwiches with sliced hard-boiled eggs, scrambled eggs into rice dishes, make French toast with eggs and whole-grain bread, or add eggs to your favorite casserole!
Shrimp, as long as it's not fried, is low in calories and one of the most nutrient-dense foods on the planet. Shrimp contains just over 80 calories in each 3-ounce portion, as well as 18 grams of high-quality protein. Shrimp is also a good source of iodine, iron, vitamin B12, selenium, phosphorous, niacin, zinc, and magnesium.
Add shrimp to grilled veggie kabobs, soups, salads, stir fry, or whole-grain pasta or rice dishes. JOIN OUR fit mother PROGRAM Fit Mother Project is the first sustainable weight loss program designed exclusively for busy mothers just like you Dark chocolate contains much less sugar than milk chocolate, and it's loaded with disease-fighting antioxidants.
Some of the many beneficial nutrients found in dark chocolate include iron, magnesium, copper, manganese, zinc, selenium, potassium, and phosphorous. Top Greek yogurt with dark chocolate, add dark chocolate to coffee, mix it with trail mix, or eat dark chocolate as a dessert in place of less nutritious sweet treats!
Green tea is a nutrient-dense drink that's loaded with catechins, which are disease-fighting antioxidants. Studies show that drinking green tea and its catechins can reduce your risk of breast, lung, stomach, esophageal, prostate, and liver cancers.
Additional benefits linked with green tea consumption include a higher metabolism, increases in fat-burning, improved brain functioning, weight loss, a longer lifespan, and a lower risk of heart disease and diabetes.
When planning healthy meals containing nutrient-dense foods, choose a variety of foods from each of the main food groups: protein foods, fruits, non-starchy vegetables, starches whole grains, legumes, and other starchy veggies , dairy foods or plant milk, and heart-healthy fats.
Fill half of your plate with non-starchy vegetables and the other half with protein foods and fiber-rich starches. Add in healthy fats, such as avocados, nut butters, nuts, seeds, olive oil, or coconut, to each meal.
To lose weight, get fit, maintain a healthy lifestyle, or boost energy, consider trying the Fit Mother Project healthy living plan designed for busy moms of all ages. Upon joining you receive custom meal plans, fat-burning workouts, motivational and health coaching support, weekly newsletters, recipes, and more!
In addition to adding nutrient-dense foods to daily menus, try the free Fit Mom Jumpstart today! Erin Coleman B. Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience. She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.
Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.
Erin is a wife, and a Mom to two beautiful children. Always consult with your doctor before making health decisions. This is not medical advice — simply very well-researched info on nutrient-dense foods. And when it comes to online content, integrity and trust is everything.
We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Thanks for checking out the blog. Search Close this search box. Blog , Diet , Lifestyle , Nutrition , Women's Health.
Fact Checked. Nutrient Dense Foods: 20 to Add to Your Diet Today! Written by: Erin Coleman , B. Keep reading to learn the 20 nutrient-dense foods to add to your diet!
Learn everything you need to know about eating right with our Definitive Guide to Healthy Eating for Women! Learn more ». Heart RX is for women who are taking or have taken medication for lowering cholesterol and blood pressure.
As women age, our immune systems get weaker. But now, it doesn't have to be that way for you….
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