Nutrient density is how many vitamins, minerals, protein, and essential fatty acids you get per calorie in a food or meal. Prioritizing nutrient-dense meals helps keep your hunger and cravings in check.
Choose nutrient-dense foods that contain vitamins, minerals, and complex carbohydrates. These include whole grains, vegetables, fruits, and lean proteins.
Vegetables
For optimum health, it’s essential to consume enough vitamins and minerals. When selecting foods for your healthy food options New Glasgow NS diet, it is essential to prioritize nutrient-dense foods. Choose healthy foods, including fruits, vegetables, whole grains, lean meats, seafood, dairy products without added fat, unsalted nuts, and seeds. For instance, leafy greens like kale, arugula, and spinach are abundant in vitamins A, C, E, and K. Additionally, cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts offer antioxidants and essential nutrients that aid in cancer prevention.
Try these healthy vegetable meals for your next dinner or weekend lunch, including roasted artichoke, zucchini salad, and hearty veg soup. Or make these healthy veggie chicken nuggets, which are baked instead of fried and made with a bran flake crumb coating for extra fiber. They’re also easy to pack in a child’s lunchbox, still frozen for a nourishing meal on the go.
Fruits
Fruits add vitamins, minerals, and dietary fiber to meals. A wide variety of fruits offer health benefits, although some rank higher in specific nutrients than others. For example, berries are among the top fruit sources of antioxidants, which prevent or delay cell damage.
Dried fruits, such as prunes, are good sources of fiber and potassium. Including specific fruits in your diet can enhance your heart health by reducing cholesterol levels. The Centers for Disease Control and Prevention recommends consuming 1.5 to 2 cups of fruit daily for optimal physical health. It equals one apple, a cup of berries, or three medium-sized bananas. Lemons, another nutritious choice, are rich in vitamin C, which boosts immune function and can ease the symptoms of colds. Furthermore, it is worth noting that these are abundant in folic acid, potassium, and manganese.
Whole Grains
Choosing whole grains over refined carbohydrates can assist in reducing cholesterol levels, managing blood sugar levels, and achieving a healthy weight. Whole-grain foods are also a good source of fiber.
Choose from wheat, barley, oats, brown rice, quinoa, and rye (in their “whole” form). A food labeled as “whole” contains all three essential parts of the grain: the bran, germ, and endosperm.
Bulgur, an ancient grain often used to make tabbouleh salad, is rich in iron and magnesium. It’s a good option for people who can’t tolerate wheat since it is naturally gluten-free. Incorporating this particular food into your diet can provide a substantial intake of soluble fiber, thereby aiding in maintaining healthy cholesterol levels and prolonging sensations of satiety. This versatile ingredient can be consumed alone or incorporated into soups and stews to enhance their taste and nutritional benefits.
Dairy
Kids should include fresh fruits and vegetables on half of their plates or in their lunch boxes for a nutritious meal, aiming for two to three different types. One-quarter of their plate should be filled with whole grains, and the final quarter should contain a healthy protein choice such as a veggie burger, chicken breast, peanut butter sandwich, edamame, beans, yogurt, or a hardboiled egg. A small amount of dairy can round the meal with healthy fats and calcium.
Milk and milk alternatives are high in calcium, vitamin D, and protein—nutrients that support healthy teeth, bones, and muscles and help the body form blood clots. Plenty of other dairy substitutes exist for those with dairy allergies or intolerance. In addition to these foods, kids should have a glass of water with every meal.
Protein
Protein is necessary to keep you feeling full and fueled throughout the day. To achieve the best possible results, it is highly recommended by sports dietitians to consume 20 to 30 grams of protein per meal. It will aid in muscle growth and recovery, help maintain healthy blood sugar levels, provide essential amino acids, and contribute to a robust immune system. So, make protein a regular part of your diet to stay healthy and fit. Aim to include lean meats, fish, poultry, eggs, beans, legumes, and plant-based proteins like quinoa, hummus, and roasted vegetables.
Make a salad to go with these high-protein meals for lunch and dinner.
