Choose Nutrient-dense Foods

Choose Nutrient-dense Foods

To eat well, it's best to choose a mix of nutrient-dense foods every day. Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

What Foods Should I Eat?

 Plan your meals and snacks to include

• fruits and vegetables
• grains, especially whole grains
• low-fat or fat-free dairy products
• seafood, lean poultry and meats, beans, eggs, and unsalted nuts
• limited amounts of solid fats. Consume less than 10 percent of calories from saturated fats. Keep intake of trans fats as low as possible.
• limited amounts of cholesterol, salt (sodium), and added sugars.

Benefits of Vegetables, Fruits, and Grains

Vegetables, fruits, and grains offer important vitamins and minerals to keep your body healthy. Most of these foods have little fat. They also have no cholesterol. Fruits, vegetables and grains are also a source of fiber, and eating more fiber may help with digestion and constipation and may lower cholesterol and blood sugar.
Vegetables, fruits, grains and beans also give your body phytochemicals. Phytochemicals are natural compounds such as beta-carotene, lutein and lycopene. Like vitamins, minerals, and fiber, phytochemicals may promote good health and reduce the risk of heart disease, diabetes, and some cancers. Research is underway to learn more about these natural compounds.

Eat a Variety of Vegetables Daily

 

Eat a variety of colors and types of vegetables every day.

• Broccoli, spinach, turnip and collard greens, and other dark leafy greens are good choices.
• You might also choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, pumpkin, red peppers, or winter squash.

Vegetables may be purchased raw or cooked, frozen, canned, or dried/dehydrated. They may be eaten whole, cut-up, or mashed.

Enjoy a Variety of Fruits

Eat a variety of fruits every day. To make sure you get the benefit of the natural fiber in fruits, choose whole or cut-up fruits more often than fruit juice. Fruits may be purchased fresh, canned, frozen, or dried and may be eaten whole, cut-up, or pureed.

Get Your Grains

Any food made from wheat, rye, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Grains fall into two main categories: whole and refined. Foods made from whole grains are a major source of energy and fiber.
When choosing grain foods, try to make at least half your grains whole. In other words, at least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains. Include whole grains in your diet every day.