Nutrient Dense Food List
Eating healthy is the best way to keep your system free from any kind of health disorders. This implies determining the foods that will not only suffice the nutritional requirement of your body but will also keep you fit and energetic. Foods that have high nutritional content are called nutrient dense foods.
Nutrient density is the term that is used to calculate the amount of nutrients contained per volume of the foods. This standard measurement is used to find out the nutritional content of every kind of foods you eat. Nutrient dense foods for kids mainly come under the dairy based products that are rich in proteins and fats. While choosing nutrient dense foods, you have to also consider the long term health benefits of the foods.
List of Nutrient Dense Foods
At the outset I must make you clear that a high nutrient density doesn't mean the calorie content has to be high. You have to keep this nutrient facts in mind while deciding on the nutrient dense foods for the elderly. Adults and elderly people should depend more on nutritious green vegetables rather on high calorie foods. The most nutrient dense foods are the ones that have relatively low calorie content while being high in amino acids, minerals and vitamins. Artificially sweetened or processed foods are excluded from high density nutrient foods since they are rich in calories.
Vegetables
Vegetables are rich sources of vitamins and minerals. The fresh green vegetables are mostly preferred over starchy vegetables like potatoes, sweet potatoes, etc. An excellent source of protein is mushroom that is considered to be healthy for people for all groups.
- Cabbage
- Cucumber
- Mushroom
- Spinach
- Green turnip
- Onions
- Fennel
- Eggplant
- Broccoli
- Celery
- Avocado
- Asparagus
- Cauliflower
- Carrots
- Chard
- Tomatoes
- Lettuce
- Squash
- Olives
- Yam
- Chard
Fresh fruits and juices are considered to be one of the most nutrient dense fruits. Apart from minerals and vitamins they also contain phytochemicals and fibers. Citrus fruits are rich in potassium, vitamin B6 and vitamin C. Check out the fruits.
- Papaya
- Kiwi
- Figs
- Blueberries
- Cranberries
- Pineapple
- Cantaloupe
- Strawberries
- Pears
- Apricots
- Oranges
- Bananas
- Watermelon
- Grapefruit
- Cantaloupe
- Prunes
- Plum
- Raspberries
Poultry products are rich in proteins. Although meat and seafood have high fat content, you can make the right selection to gain maximum benefits from essential fatty acids. However, you should consume seafoods in moderation.
- Chicken
- Chicken breasts
- Beef rib
- Turkey
- Calf liver
- Lamb
- Venison
- Halibut
- Tuna
- Scallops
- Cod
- Shrimp
- Tilapia
Legumes, seeds and grains are sources of complex carbohydrates as well as essential fatty acids. These eatables are also considered to be nutrient dense and these healthy foods should form a part of your meal. Apart from protein you need fats and carbohydrates as well, to gain energy for performing activities.
- Lentils
- Beans (all types)
- Miso
- Soybeans
- Tofu
- Tempeh
- Oats
- Corn
- Rye
- Millet
- Quinoa
- Brown rice
- Whole wheat
- Spelt
- Barley
While consuming dairy products, you must consume foods that have low carbohydrate and fat content. Make sure the butter and cheese are free from cholesterol. The essential fatty acids contained in them are healthy for the body. Dairy based products are also rich in calcium, a vital mineral essential for proper development of bones.
- Skimmed milk
- Low fat cheese
- Cottage cheese
- Yogurt
- Low cholesterol butter
- Goat's milk
The herbs and spices mentioned below are actually added as ingredients for preparing recipes. They act as antioxidants for the body and a little quantity when consumed everyday with meals is indeed beneficial. Nuts are sources of essential fatty acids and fulfill your calorie intake.
- Cinnamon
- Cumin seed
- Cloves
- Basil
- Cayenne pepper
- Black pepper
- Turmeric
- Rosemary
- Ginger
- Oregano
- Green tea
- Coriander seeds
