Easy Ways to Add Nutrient-Dense Foods to Your Diet
Posted: February 18, 2021 | By: Stacy Croninger
With so many food choices, how do you decide what to eat when you’re trying to make healthier choices? One good option is nutrient-dense foods. In case you aren’t sure what they are, we’ll do a quick review and then give you ideas for easily adding them to your diet.
What are nutrient-dense foods?
Foods considered nutrient-dense, as defined by The American Heart Association, are “rich in vitamins, minerals, and other nutrients, without too much saturated fats, added sugars, and sodium.” Typically, these are fruits and vegetables, lean meats, beans, nuts, and more. Read the 5 Nutrient Dense, Low Calorie Foods to Add to Your Diet for more information.
Nutrient-dense foods
In order to add these foods to your diet you need to know what they are. Here’s a quick list (definitely not all inclusive):
- Leafy greens – think spinach, kale, broccoli
- Whole grains – quinoa, brown rice, coucous
- Fruits – blueberries, strawberries, pomegranates
- Oily fish (rich in omega-3 fatty acids) – salmon, albacore tuna, trout
- Dairy – low-fat yogut and milk
- Lean meats – chicken, pork, lamb
- Vegetables – sweet potatoes, bell peppers, mushrooms
- Eggs
Easy ways to add them to meals
The easiest way to do this is to plan your meals around these foods. But there are other ways to work them in as well. Try one of these each week and see what works best for you. As you find ones you like, keep them in your weekly meal plan and soon you’ll have a nutrient-dense diet.
- Make sandwiches using sliced, roasted chicken instead of deli meats
- Add spinach, bell peppers, and other veggies to pizza, tacos, or sandwiches
- Try nonfat Greek yogurt in place of sour cream on potatoes, chili, and other foods
- Have crunchy vegetables cut up in your fridge to grab when you need a snack
- When you need something sweet, try fruits, like blueberries
- Double the beans in your chili and lessen the meat for a filling alternative
- Add roasted chicken to a salad made with spinach and other leafy greens
- Sprinkle sliced nuts on salads, casseroles, and vegetables for added crunch
- Snack on almonds and walnuts
Which idea will you try first? Even one small change can make a difference in how you feel and the nutrients you get. Until then, make sure to include your 90 For Life products in your daily routine to ensure you are getting all the vitamins and minerals you need.
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