Eating Nutrient Dense Plant Base Food Sources
Many different sources define what constitutes a nutrient-dense food, but most experts would agree that nutrient-dense foods are wholesome and void of additives that do not promote health and wellness.
Nutrient-dense foods are those foods that provide the most vitamins, minerals, and phytonutrients for the fewest calories. They are the exact opposite of ?empty calories,? which gets to much attention already! Choosing the highest quality foods helps to make the most of your daily caloric intake and should provide you with the majority of calories in any healthful lifestyle (diet) plan .
One fine source for credible information regarding Nutrient Dense Plant Base Food Sources is Whole Foods Market! As the world?s leading retailer of organic produce, they have 20 years of experience in supplying high-quality and environmentally sound products to their customers.
The produce department features the best and brightest fruits and vegetables from around the world. They carry both organic and conventional products, clearly labeling and separating both.
These tips can help you determine if a food is nutrient dense:
▪ Choose fruits and vegetables that are deep and rich in color. Darker produce tends to have a higher vitamin and mineral content.
▪ Select whole-grain products, lower-fat dairy products, lean meats, seafood, eggs, beans, and nuts.
▪ Do most of your grocery shopping around the perimeter (outside of aisles) of the grocery store, where all of the freshest foods are. Go up and down the aisles for only select items, such as tomato sauce, dried beans, and cereals.
▪ Avoid foods which are refined or overly processed.
▪ Drink water. Most beverages do not provide nutrient-dense calories.
*Only eat 10% daily from this category, refers to Dr. Joel Fuhrman M.D. book "Eat To Live", where he advises us to eat only 10%
daily intake from the combined categories of Protein and Dairy food groups, which are considered 'condiments' which are to be used sparingly!
The following are nutrient-dense foods:
▪ Brussels sprouts
▪ Leafy greens
▪ Sweet potatoes
Protein (*Only eat 10% daily from this category):
▪ Ground beef (90%-95% lean)
▪ Beef, eye round roasts
▪ Pork loin
▪ Sirloin steak
▪ Skinless poultry
Dairy (*Part of 10% daily category):
▪ Reduced-fat cheese
▪ Low-fat cottage cheese
▪ Skim or low-fat milk
▪ Fat-free or low-fat yogurt
▪ Bread, 100% whole wheat or grain
▪ Brown rice
▪ Cereals, whole grain or bran
▪ Crackers, whole wheat
▪ Oats and oatmeal
▪ Pasta, 100% whole wheat
▪ Pita bread, whole wheat
▪ Tortilla, whole wheat
▪ Beans and lentils, canned or dry
▪ Fruit in water or own juice
▪ Soup, low sodium
▪ Tuna, light in water
▪ Vegetables (including tomato sauce)
▪ Fruit juice bars
▪ Vegetables without sauce
▪ Veggie burgers
▪ Waffles, whole grain
▪ Dried fruit (No sugar added)
▪ Nuts, unsalted
▪ Popcorn, air popped / light
▪ Sunflower seeds
▪ Fruit-only spreads or low-sugar spreads
▪ Herbs and spices
▪ Oil, canola, olive, walnut
▪ Salad dressing, Low Fat
▪ Tomato sauce, no added salt
▪ 100% fruit juice
▪ Various Blended Mixed Smoothies (Fruit and Veggies)
▪ Juicing with a Juicer (whole fruits and veggies)