Many diseases related to nutritional deficits, such as heart disease, cancer, and diabetes, don’t show any signs of reducing due to bad eating and exercise habits. After a winter loaded with cookies and hot cocoa, healthy eating often tops everyone’s resolution list. Making healthy diet a priority and following it through is not a sustainable process for everyone. This article at American Heart Association speaks about eating more nutrient-dense foods.
What is Nutrient-Dense Foods?
Research indicates that the standard American diet consists of calorie-rich food but is nutrient-poor. Nutrient-dense foods provide vitamins, minerals, and other nutrients without too much fat, sugar, salt, or other toxins. Fruits, vegetables, whole grains, dairy products, fish, lean meat, poultry, nuts, and legumes are something that you can choose from. Nutrient density refers to the amount of nutrition you will receive per calorie consumed.
Identifying Nutrient-Dense Foods
Foods are ranked and classified based on the nutrients they contain in nutrient profiling. Many nutritionist experts have developed several tools for identifying nutrient density. Some tools are designed to aid health professionals in their work with clients and patients.
Follow a Balanced Diet
- Consume a variety of fruits and vegetables
- Eat whole grains
- Choose lean meat and low fat or non-fat dairy as well as legumes and nuts as a primary source of protein
- A diet low in sodium, added sugars, red and processed meats, and alcohol
Be sure to read the entire label to identify nutrient-dense foods containing calcium, potassium, fiber, and other beneficial nutrients. You may also find labels of some brands on these food packaging that certify that the overall nutrition composition of the food aligns with the requirement.
Choose Nutrients Over Empty Calories
- Choose brown rice
- Drink water, unsweetened coffee, or green tea instead of sugary drinks
- Try plain, non-fat Greek yogurt
- Add more vegetables to your pizzas instead of dairy products
- Eat nuts instead of chips
- Choose fruits over candies or cookies
Furthermore, the author also has some great hacks to swap unhealthy snacks with healthy bites.
To read the original article, click on https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods