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What are Nutrient-Dense Foods?

Nutrient-dense foods are your best friends on the journey to eating healthy. Nutrient-dense meals have tons of nutrients while also containing just a few calories (1). Eating vegetables, fruits, beans, peas, skinless poultry, lean meat, fish, seeds, and nuts, are all nutrient-dense low-calorie options to consider (2).

Here are some ideas for a day filled with nutrient-dense meals.

Breakfast:

Start your day with Greek yogurt and berries. Mix together a bowl of Greek yogurt and a handful of mixed berries like strawberries, blackberries, or blueberries. Drizzle a teaspoon of honey, and you are all set for your breakfast (3).

Lunch:

A crunchy cool noodle salad is delicious and full of healthy nutrients. For the salad dressing, mix together 2 tablespoons of soy sauce, ¼ cup rice vinegar, 2 garlic cloves (minced), 1 tablespoon sesame oil, juice and zest of 1 lemon, 3 teaspoons of brown sugar, ½ teaspoon of red pepper flakes, and ½ a jalapeno pepper (minced).

For the salad, cook 7 to 8 ounces of thin rice noodles. Toss in a cucumber sliced, 2 cups of peas cooked for 2 minutes, 6 scallions thinly sliced, 2 tablespoons each of mint leaves, basil leaves, and cilantro leaves roughly chopped, and ½ a cup of roughly chopped peanuts. Enjoy the goodness of fresh herbs and vegetables (4).

Snack:

Snacks help you to prevent over-eating at mealtime and also can help reduce your hunger. A super fantastic and quick snack can be made with almonds and raisins. Take 1 cup each of raisin and almonds. Rinse them with water. Put them in a food processor. Add 1 teaspoon of cinnamon powder and whirl away! After mixing sufficiently, take the mixture out and make balls or bars as you like. You can roll it in oatmeal as well. (5).

Dinner:

Greek-style grilled chicken with roasted vegetables is a classic healthy dinner option. Take 4-6 chicken breast in a bowl and add 1 tablespoon of vinegar, oregano, 1 teaspoon of paprika powder, 2 tablespoons of olive oil, juice of a lemon, 3 garlic cloves minced, 1 finely chopped small onion, and salt according to taste. Marinate for at least 1 hour or overnight. Grill them on each side for 5 to 8 minutes or until cooked (6).

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References:

1.) National Cancer Institute. Definition of nutrient-dense food – NCI Dictionary of Cancer Terms – National Cancer Institute [Internet]. 2011 [cited 2021 Apr 25]. Available from: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nutrient-dense-food

2.) Dietary Guidelines for Americans 2015-2020, Appendix 6 [Internet]. 2015 [cited 2021 Apr 25]. Available from: https://health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015#n

3.) Lai M. Fresh Greek Yogurt with Mixed Berries – Recipe [Internet]. FineCooking. 2019 [cited 2021 Apr 25]. Available from: https://www.finecooking.com/recipe/fresh-greek-yogurt-with-mixed-berries

4.) Liz. Crunchy Cold Noodle Salad [Internet]. Floating Kitchen. 2019 [cited 2021 Apr 25]. Available from: https://www.floatingkitchen.net/crunchy-noodle-salad/

5.) Cinnamon-Raisin-Almond Balls [Internet]. SparkRecipes. [cited 2021 Apr 25]. Available from: https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1093441

6.) Nutrient Dense Mediterranean Bowl [Internet]. Olive and Mango. [cited 2021 Apr 25]. Available from: /nutrient-dense-mediterranean-bowl/

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The ingredients used for the preparation of smoothies are mostly rich in antioxidants, minerals, vitamins, and other nutrients that are beneficial to human health. [2]

When consumed in adequate quantities, their unique nutritional composition can help reduce the risk of degenerative diseases such as arthritis, cancers, obesity, and other chronic diseases due to the ingredients’ anti-inflammatory properties. [3]

According to the World Health Organisation, adults should eat at least five servings of fruits and vegetables per day (excluding starchy vegetables). Therefore, consuming smoothies daily provides a quick and effective means to achieve these recommended allowances. [4]

One interesting fact about smoothies is that when their ingredients are properly selected and quantified, they can replace a meal and keep one energized and satisfied the whole day. [5]

Below are some quantified healthy smoothie recipes that can serve as an all-natural alternative for a meal. Enjoy!

1.) Magic Squeeze Apple Fruit Smoothie

Ingredients:

• 1 green apple
• 2 medium-sized banana
• 1 medium-sized beetroot
• ½ cup of raw cauliflower
• ¼ cup of yogurt
• ½ cup of almond

Directions:

• Pour all the ingredients into a blender and mix. Add some ice until you achieve the desired consistency and serve.

2.) Secret Grape Fruit Smoothie

Ingredients:

• 1 cup of grape
• 1 cup of sliced pineapple
• 1 medium-sized cucumber
• 1 medium avocado pear
• 1 cup of dairy milk
• ½ teaspoon of ground ginger

Directions:

• Pour all the ingredients into a blender and mix. Serve chilled.

3.) Mango Tropical Fruit Smoothie

Ingredients:

• 2 mangoes
• 1 peach
• ½ cup of spinach
• 1 cup of coconut milk
• 1 tablespoon of peanut butter
• ½ teaspoon of ground nutmeg

Directions:

• Pour all the ingredients into a blender and mix. Add some ice until you achieve the desired consistency and then serve.

4.) Chocolate Field Smoothie

Ingredients:

• 1 cup of cocoa powder
• ½ cup of raw kale
• 3 sticks of carrots
• 1 medium-sized banana
• 1 cup of soy milk
• ½ cup of walnuts

Directions:

• Pour all the ingredients into a blender and mix. Serve chilled.

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References:

1.) ‘Are smoothies good for you’? Retrieved online on 28-04-2021 from https://www.healthline.com/nutrition/are-smoothies-good-for-you

2.) ‘Functional Food with Some Health Benefits, So Called Superfood: A Review’. Retrieved online on 28-04-2021 from https://doi.org/10.2174/1573401316999200717171048

3.) Pem, D. and Jeewon, R., (2015). Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. PubMed (nih.gov). 44(10):1309-21. https://pubmed.ncbi.nlm.nih.gov/26576343/

4.) ‘Healthy foods’. Retrieved online on 28-04-2021 from Healthy diet (who.int)

5.) ‘How to make a healthy and delicious smoothie’. Retrieved on 28-04-2021 from https://www.google.com/amp/s/health.clevelandclinic.org/how-to-make-healthy-and-delicious-smoothies/amp/

6.) ‘10 Meal Replacement Smoothies Recipes’. Retrieved on 28-04-2021 from 10 Meal Replacement Smoothies Recipes (selfup.com)

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Seeds are enriched with essential nutrients, chemical compounds, and energy required to set off a plant’s growth.

This is why seeds are considered one of the best sources of essential healthy nutrients.
If consumed in the right amounts, all-natural plant-based products can help regulate and improve health and essential bodily functions.

What Are The Healthiest Seeds To Eat?

The seeds used for food preparation are endless. This article will discuss a few of the healthiest and most popular seeds options in today’s marketplaces.

          1.) Chia Seeds

Chia Seeds are a popular type of seeds used as a primary food ingredient throughout the world.

Chia seeds contain fibers, Omega-3-fatty acids, and antioxidants, which perform vital functions in the human body.

          Benefits of Chia Seeds:

          ● Reduce inflammation in the body
          ● Lower blood glucose levels
          ● Improves weight loss by reducing appetite

          2.) Flax Seeds
Flax seeds are rich in potassium, fibers, proteins, and lignans. Lignans are substances that resemble estrogens and possess excellent antioxidant properties.

Flax Seeds are famous for their anti-inflammatory properties, which reduce the risk of heart diseases and different types of cancer.

          Benefits of Flax Seeds:

          ● Reduce bad cholesterol (LDL)
          ● The potassium content lowers blood pressure naturally
          ● Flax seeds improve digestion and bowel movements

          3.) Sesame Seeds
Sesame Seeds are one of the most widely consumed edible seeds in Asia and some Western countries. Sesame seeds are rich in lignans, proteins, and fibers.

          Benefits of Sesame Seeds:

          ● Sesame seeds reduce oxidative stress from the body, which would otherwise give rise to conditions like arthritis and joint pain.
          ● Sesame seeds promote muscle health by improving their aerobic capacity and preventing easy damage.
          ● Sesame seeds improve estrogen sex hormone levels in the body.

          4.) Sunflower Seeds

Sunflower seeds are consumed as a snack in many countries. Sunflower seeds are rich in Vitamin E and mono-unsaturated fats.

          Benefits of Sunflower Seeds:

          ● 100% standardized extracts of sunflower seeds are used in cooking oils, which helps in lowering bad cholesterol levels in the body.
          ● Sunflowers seeds lower CRP levels in the blood, which is increased in Rheumatoid Arthritis and Osteoarthritis patients.
          ● They help reduce blood pressure in hypertensive patients.

The Bottom Line

Plant seeds are an essential nutrient source. The number of benefits that they provide to the human body is countless. It is imperative to understand the value of seeds and incorporate seeds into your diet in small amounts on a regular basis.

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References:

1.) Mohammed, S. G., & Qoronfleh, M. W. (2020). Seeds. Advances in neurobiology, 24, 421–467. https://doi.org/10.1007/978-3-030-30402-7_1

2.) Choudhary, M., Kumar, V., Malhotra, H., & Singh, S. (2015). Medicinal plants with potential anti-arthritic activity. Journal of intercultural ethnopharmacology, 4(2), 147–179. https://doi.org/10.5455/jice.20150313021918

3.) Ros, E., & Hu, F. B. (2013). Consumption of plant seeds and cardiovascular health: epidemiological and clinical trial evidence. Circulation, 128(5), 553–565. https://doi.org/10.1161/CIRCULATIONAHA.112.001119

4.) Knez Hrnčič, M., Ivanovski, M., Cör, D., & Knez, Ž. (2019). Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules (Basel, Switzerland), 25(1), 11. https://doi.org/10.3390/molecules25010011

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Are you looking to spice up your meal routines with something that is outside your normal routine, yet gives you a load of nutritional value? One that is easy to make, pairs well with your dinner, and is still very delicious? Then this article is for you!

It is often said that “we are what we eat,” and that “health is wealth.” This is true, as we don’t only eat for pleasure but also out of necessity and to stay healthy. Therefore, we certainly need to pay more attention to our “kitchen chemistry.” Here are some select food sides you should definitely try out to spice up your dinner time:

1.) Carrot Parsnip and Potato Mash

Here is an exciting variant to normal mashed potatoes! It’s a vegan mashed potato dish with a twist.

          Ingredients:
Carrot, parsnip, potatoes, pepper, almond milk, cinnamon, thyme, butter (vegan butter is just fine), garlic, nutmeg, and salt.

          Preparation:
• First cut up all the vegetables and boil together in a pot of water.
• Steam for 20 mins then drain the water from the pot.
• Add almond milk, butter, nutmeg, and thyme then mash together with a potato masher.
• Season to satisfaction then add cracked pepper to garnish.

Carrots are reputed for their high nutritional value, especially their high content of beta carotene which is good for vision. They are also good sources of antioxidants that clean up cancer-causing free radicals from the body.

2.) Balsamic Roasted Broccoli Dish

With just about five ingredients, this dish is always a crowd favorite.

          Ingredients:
Broccoli, virgin olive oil, salt, basil, and balsamic vinegar.

          Preparation:
• First chop up broccoli and cook in the oven at 400F for about 20 mins.
• Pour boiled balsamic vinegar overheated broccoli and sprinkle basil over it with salt to taste.

Broccoli is a great fiber-rich food that helps to enhance bowel movement, thereby preventing constipation. It is also rich in potassium, calcium, and vitamins A, C, K, and E.

3.) Maple Roasted Carrots and Harissa Yogurt

          Ingredients:
Carrots, maple syrup, harissa (spicy chili paste from North Africa), yogurt, and lemon juice.

          Preparation:
• Roast carrots (uncut) in the oven at 400F and drizzle the pan with maple syrup and salt.
• Heat for 30 mins until it is brownish and tender enough to easily poke with a fork.
• Finally, make a mix of Greek yogurt, harissa, lemon juice, and salt, then top with the roasted carrots.

Yogurts are high in protein and some may also offer probiotic benefits. Be sure to select an option that is low in sugar.

The Bottom Line

Now that you have these three delicious food side options to try, go ahead and use them to spice up your dinner while staying healthy in the process!

References:

1.) www.medicalnewstoday.com/articles/295714

2.) www.researchgate.net/publication/276499931_Nutritional_and_Health_Benefits_of_Carrots_and_Seed_Extracts

3.) https://punned.ncbi.nlm.nih.gov/19519500/

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More importantly, how well we are able to maintain good nutrition largely depends on our ability to make smart choices in the grocery store. It can be a challenge to make healthy meals without having the right ingredients in the kitchen.

In all of this seeming confusion, keeping in mind that the food market is geared towards enticing you to spend more on their products, your primary goal should be eating healthy and staying healthy. Pro Tip: Keep this article in mind the next time you make your way around the grocery shop.

Here are some simple but very important things to look out for when grocery shopping:

          1.) Never Miss the Vegetable Section

Go for the greens, yellows, and reds. Vegetables and fruits are very rich in vitamins and minerals and this is reflected in their colors. Stock up on these items! The fresher they are, the healthier they will be for your body. Diets rich in fruits vegetables have several benefits including the management of high blood pressure, lowering the risk of heart disease, as well as lowering the risk of certain types of cancer.

          2.) Go ALL-Natural

When buying prepackaged food products such as juice, oils, and seasonings, it is best to go for products with as many natural ingredients in them as possible. These manufacturers are duty-bound to tell you the number of natural ingredients used in their products, so always ensure to read food packages for details. Organic products might be more expensive than regular products, but the health benefits are definitely worth the money if you can afford them.

          3.) How to choose your protein source

When purchasing meat, preferably go for lean cuts and skinless poultry. Fish is also good as it can be a rich source of vitamins, iodine, and omega 3 fatty acids. As recommended by the American Heart Association, you should have ideally two fish servings weekly. Dairy foods are also good sources of protein, while also providing you with much-needed calcium and vitamin D.

           4.) Go for Whole grains

For your cereals, bread, and pasta, whole grain sources are healthier options. These are rich in fiber and several studies have shown that fiber-rich diets may help to reduce markers of inflammation by reducing body weight. When making a choice of whole-grain cereals, you should ideally aim for no less than 4 grams of fiber per serving.

According to the Arthritis Foundation, this is especially true for people who have rheumatoid arthritis, diabetes mellitus, and heart disease.

           5.) Always read the labels

When confused about which product to pick, read the fine details. It will help you make smart choices about which brand is healthier for your lifestyle.

Generally speaking, go for all-natural fresh food sources that are currently in season. This way, you can get your fruits and vegetables at cheaper prices and store them up by canning or freezing them for future use.

The Bottom Line

Be more partial to 100% standardized extracts and avoid foods with artificial ingredients in them. Healthy grocery shopping may appear to be an uphill battle, but with a few of these tips in mind, it can be a lot more achievable!

References:

1.) https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

2.) https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/increasing-fiber

3.) https://www.heart.org/en/news/2018/05/25/eating-fish-twice-a-week-reduces-heart-stroke-risk