Top Nutrient-Dense Foods for a Healthy Balanced Diet

Spread the love

Foods that are high in nutrients

Foods that are high in nutrients have a lot of vitamins and minerals but not a lot of added sugar, salt, or saturated fat. This lets them have a lot of healthy substances compared to calories. You could say that they are the reverse of “empty calorie” foods, which provide you quick energy but not much else in terms of nutrients (and make you hungry again soon after).
This means that if you’re attempting to lose weight, you might want to eat foods with low calorie density (items that have the fewest calories per volume), but you should always prefer foods with high nutritional density. These two things don’t have to be separate. Some foods, like peanut butter and nuts, are both high in nutrients and calories. These are good to eat, but don’t go crazy. So, which nutrition superstars should you put in your cart? Read on to find out which foods are high in nutrients and should be part of a balanced diet.

Understanding Nutrient-Dense Foods

In short, nutrient-dense foods provide you the most energy for the calories you eat. They give your body high-quality fuel that it can use to get through the day. Grace Derocha, R.D., a registered dietitian nutritionist in Detroit, MI, and national spokeswoman for the Academy of Nutrition and Dietetics, says, “They offer vitamins, minerals, antioxidants, water, fiber, and more without adding empty calories.”
If you eat a lot of nutrient-dense foods, you may be able to lower your chance of getting heart disease, obesity, and several malignancies, all of which are linked to a poor diet. Rahaf Al Bochi, R.D.N., a spokesman for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition near Washington, D.C., states, “Eating foods that are high in nutrients will lower your risk of chronic diseases.” Think at it this way: you’re getting the most health benefits out of every calorie.
You know that what you eat can have a big impact on your symptoms, energy level, or even how you feel every day if you have a chronic condition. A diet centered on foods that are high in nutrients can help you stay healthy.

Nutrient Profiling and Scoring

A big study published in the journal Nutrition Reviews says that there are many ways to figure out the nutrient density of foods, which is also called nutrient profiling. But they all have some of these parts in common:

A food receives points for having “nutrients to encourage” in it. That includes the important vitamins and minerals that our bodies need to grow and work properly. These are vitamins A, C, D, E, K, and the B vitamins, as well as the minerals chloride, cobalt, copper, fluoride, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and sulfur. Foods usually get points for things like protein, fiber, and maybe other healthful things like omega-3 fatty acids. The more of the nutrient that the food has, the more points it gets.
Points are taken away for “nutrients to limit,” which are added sugars, salt, and unhealthy fats (typically trans and saturated fats). Points are given for not having these.

The Nutrient Reviews article says that the points are then divided by a unit, which is normally 100 grams or 100 calories, to get a score.

Examples of Nutrient-Dense Foods

Derocha explains that fruits, vegetables, whole grains, lean meats, nuts and seeds, beans and legumes, and heart-healthy fats are all foods that are high in nutrients. But there are some that stand out in each group.
Here are some selections that are extremely high in nutrients, in alphabetical order:

Asparagus. This vegetable has a lot of insoluble fiber, which helps lower cholesterol and digestion; vitamin K, which helps blood coagulate; and folate (folic acid), a B vitamin that can minimize the chance of birth defects (pregnant women should eat a lot of it).
Avocados. They are different from other fruits because they have at least 20 vitamins and minerals, are low in sugar, and are high in unsaturated fat. They are also a good source of fiber.
Beans. You can think of them as little packages full with nutrients. Legumes, which are also called pulses, are beans, chickpeas, edamame, lentils, peanuts, peas, and soybeans. They don’t have a lot of fat, but they do have a lot of fiber, folate, iron, magnesium, and potassium.
Berries. Berries are full of antioxidants, which come from the phytochemicals that give them their vibrant, rich colors. They are also high in fiber and vitamins. You can eat frozen berries all year long since they keep their nutrition.
Broccoli. This cruciferous superstar is a great source of vitamin C, vitamin K, calcium, iron, potassium, and fiber.
Chocolate that is dark. Dark chocolate offers a lot of antioxidants and minerals that make it a healthy choice, even though it has more calories than most nutrient-dense foods. It has a lot of flavanols, which are antioxidants that also help reduce inflammation. For the most health benefits, pick chocolate that contains at least 70% cocoa.
Dark leafy greens like kale. They have a lot of minerals, like vitamins A, C, and K, calcium, and protein. Greens with leaves are similarly high in fiber. You can eat them fresh in salads or cook them with vegetable oils. For kale, you can even bake them into chips for a crunchy snack. Bok choy, collard greens, dandelion greens, mustard greens, spinach, and Swiss chard are all leafy greens besides kale.
Eggs. They have choline, which is an important nutrient, as well as vitamins, minerals, and protein. Two-thirds of the fat in egg yolks is unsaturated, which is the “good” variety. The egg white has all protein, whereas the yolk has most of the fat and nutrients. A big egg has roughly 78 calories, most of which come from the yolk.
Liver. Liver is probably the most nutrient-dense meal in the omnivore diet, although not everyone likes it. This organ meat, which usually comes from cows, chickens, ducks, lambs, or pigs, is high in protein and gives you more than 100% of the daily necessary amount of many vitamins and minerals, such as iron, riboflavin (a B vitamin), vitamin A, and zinc.
Mango. This orange-yellow fruit has a lot of fiber, folate, and vitamins A, B6, and C. Beta-carotene, an antioxidant that may slow down cell damage, gives the color its brightness. Beta-carotene is a vitamin A precursor, which means that your body turns it into vitamin A.
Nuts. Nuts, like legumes, are small but full of nutrients. Even though they have a lot of fat, it’s the good (unsaturated) kind that is good for your heart. Nuts are another wonderful source of plant-based protein. Antioxidants, calcium, fiber, omega-3 fatty acids, selenium, and vitamin E are just a few of the many healthy things you can discover in nuts.
Peppers. They all have more vitamin C than an orange. Peppers are also a wonderful source of fiber and antioxidants that combat disease.
Pomegranates. They are high in fiber, folate, potassium, and vitamins B6, E, and K. You can consume the red seeds as a snack or put them on cereal, salads, or yogurt. The white flesh is OK to eat, but it tastes bad.
Potatoes. Potatoes are a good source of vitamin C, and in the Middle Ages, people thought they could stop scurvy. They also have potassium and fiber in them. A baked potato with skin is the best food source of potassium, giving you more than 900 mg of this important mineral that helps keep blood pressure in check.
Pumpkin. Like carrots and mango, this squash gets its orange color from beta-carotene. Pumpkins are also high in fiber and have more potassium per cup than bananas!
Quinoa. People commonly think of this seed as a grain. It has a lot of fiber, folate, magnesium, phosphorus, and thiamin (a B vitamin). And it has a lot of protein, especially when compared to other grains.
Salmon. This fatty fish provides a lot of omega-3 fatty acids, which can lessen the risk of heart disease. Anchovies, herring, mackerel, sardines, and trout are among other fish that are high in omega-3.
Seaweed. This sea plant is the richest supplier of iodine, which is good for the thyroid. Seaweed is also a good source of calcium, copper, and iron.
Sweet potatoes. They are full of protein, vitamin A, and beta-carotene. You can eat them baked, boiled, or mashed, but not fried, exactly like regular potatoes.
Yams. Yams are root vegetables like sweet potatoes, although they have more starch and taste and feel more like potatoes. Yams offer more potassium, vitamin C, and fiber than sweet potatoes.

Simple Swaps for a Nutrient-Dense Diet

There are a lot of simple swaps you can make to your diet that will help you eat more nutrient-dense foods and less unhealthy ones. The American Heart Association came up with these ideas:

Put vegetables on pizza and sandwiches instead of meat.
Use brown rice instead of white rice.
Instead of sugary drinks, drink coffee, unsweetened tea, or water.
Instead of sour cream, try using plain, nonfat Greek yogurt on baked potatoes, chili, tacos, and in recipes.
Instead of chips, eat nuts or vegetables. If you want something crunchy to dip (in salsa or guac, for example), use carrot or celery sticks, cucumber slices, or radishes.
Instead of sugary treats, give people fruit for dessert.

Getting Personalized Nutritional Advice

If you need help getting started or want more personalized eating recommendations based on your health situation, you might choose to consult with a registered dietitian (R.D.) or registered dietitian nutritionist (R.D.N.). Al Bochi says, “They can give you personalized advice on how to eat a balanced diet.”