The white bread has about 80 calories per slice, but few vitamins and minerals. The whole-grain version has about the same number of calories, but more protein, three times the magnesium, and more than double the fiber, potassium, vitamin B6 and zinc.

The nutrition information shows that the whole-grain option is the more nutrient-dense choice. Sometimes it only takes a small shift to make a more nutrient-dense choice. Most of us, including kids and adolescents, get a significant portion of our daily energy calories from snacks.

When snacking, choose mostly nutrient-dense foods, such as fat-free or low-fat dairy products as well as a variety of fruits and vegetables and nuts. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Eat Smart.

American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics How Can I Eat More Nutrient Dense Foods.

What Does Nutrient Dense Mean? For a nutrient-dense and heart-healthy dietary pattern: Eat a variety of fruit and vegetables. How do I know if my diet is nutrient-dense? Fruit juice still contains some vitamins, but lacks fiber. Just a small handful packs a huge nutrition punch!

Edamame is an often-overlooked nutritional powerhouse that falls into this family as well. com, Harvard Health. Learn more about the SentryHealth services available to you. Contact Us. Dates are high in antioxidants, minerals, and other nutrients.

They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term. People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health.

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

This is a list of 10 nutrients that are not found in animal foods. For optimal health, it is best to include a variety of healthy plant foods in your…. Diet plays a major role in heart health. Eat these 17 heart-healthy foods to help keep your heart in top condition. What you eat affects many aspects of health — including your skin.

Here are 12 foods and beverages to add to your diet for better skin health. Eggs are among the healthiest and most nutritious foods on the planet. Here are 9 health benefits of eating eggs, supported by science.

Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Here are 7 incredibly common nutrient deficiencies. This is a detailed article about kale and its health benefits. Kale is rich in several important nutrients and may offer multiple health benefits when….

Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. Here are 10 evidence-based health benefits of…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Of The Most Nutrient-Dense Foods You Can Eat. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc — Updated on July 6, Salmon Sardines Kale Seaweed Garlic Shellfish Potatoes Liver Berries Eggs Bitter melon Dark chocolate FAQ The bottom line Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies.

Bitter melon. Cocoa and dark chocolate. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jul 6, Written By Kris Gunnars.

Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline. Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.

It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions. One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes?

Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat.

However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits. The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits.

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing.

Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients. Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.

The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added. Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions.

Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term. People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health.

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.

Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This is a list of 10 nutrients that are not found in animal foods. For optimal health, it is best to include a variety of healthy plant foods in your….

Diet plays a major role in heart health. Eat these 17 heart-healthy foods to help keep your heart in top condition. What you eat affects many aspects of health — including your skin. Here are 12 foods and beverages to add to your diet for better skin health. Eggs are among the healthiest and most nutritious foods on the planet.

Here are 9 health benefits of eating eggs, supported by science. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Here are 7 incredibly common nutrient deficiencies.

This is a detailed article about kale and its health benefits. Kale is rich in several important nutrients and may offer multiple health benefits when…. Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. Anne Harguth is a registered dietitian providing nutrition education and counseling in Waseca , Minnesota.

Skip to main content. Recent Posts. Speaking of Health. Topics in this Post. They include one or more of nutrients including: Vitamins A, B, C, D, E and K Calcium Iron Fiber Magnesium Potassium Other minerals The calories in foods with few healthful nutrients often are referred to as empty calories.

Tips for making nutrient-dense choices Aside from fresh fruits and vegetables, packaged and frozen items also can be nutrient dense. Making nutrient-dense foods part of everyday meals It's one thing to know what a nutrient-dense food is, it's another to know how to work it into your everyday meals and snacks.

Here are some easy meal ideas: Breakfast Whirl up a smoothie of nonfat milk and frozen fruit in the blender. Smear a whole-wheat bagel with low-fat cream cheese. Make your own breakfast sandwich by slipping a fried egg onto a toasted, whole-grain English muffin, sprinkle with cheese and zap for a few seconds in the microwave.

Add chopped nuts or fresh blueberries to homemade pancakes. Lunch Enjoy your favorite sandwich, but add an apple or orange instead of chips.

Toss a salad of greens, grilled chicken, sliced tomatoes and hard-boiled egg, then drizzle with a nonfat dressing. Snack Keep hunger at bay with sliced veggies and dip or hummus. saturated or trans fats , dietary fiber, and many vitamins and minerals at the bottom, under the protein.

It is important to get a variety of each, which means different colors of produce and different sources of protein:. Connect with a personalized team of specialists passionate about helping you live your healthiest life.

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