Four Nutrient Dense Foods You Should Eat

Part of a healthy diet and lifestyle is incorporating as many nutrient dense foods as you can into your daily meals. These kinds of foods are important because they provide such a small amount of calories compared to the amount of nutrients found in them. This means that they can help keep you satisfied throughout the day without putting a strain on your efforts to lose weight. There are some foods that are better than others when it comes down to the most beneficial options for weight loss, so having a good understanding of the best nutrient dense foods to incorporate into your daily diet is important.


These delicious, juicy fruits are universal in a diet. They can round out a complete meal, they can be eaten as a snack and they can also be prepared as a dessert. The best part about strawberries is that they are so low in calories yet high in nutrients. A cup of sliced strawberries has only about 50 calories, but they contain high levels of vitamin C, manganese and dietary fiber.

Brown Rice

Whole grains are considered to be nutrient dense because of their ability to deliver a high amount of carbohydrates. The body needs these in order to properly function, along with multiple vitamins, minerals and fiber. In comparison to the benefits of eating whole grains, the calories found in foods such as brown rice are minimal. For example, a meal that contains brown rice or another kind of whole grain accounts for fewer calories than most full salads with dressing.


Like whole grains, beans are an excellent source of nutrients such as fiber, carbohydrates and protein. They also provide plenty of essential B-vitamins in addition to iron, and they are filling so they’ll keep you satisfied until your next meal. All beans offer the same kind of nutrients, so it’s easy to incorporate them into different kinds of meals, anytime of day.


Broccoli is just one of numerous vegetables that are considered nutrient dense. In fact most green vegetables, especially leafy ones like spinach and lettuce, provide lots of beneficial nutrients while harboring minimal calories. Because these kinds of foods contain so much water, they can really help keep you full throughout the day without ruining your calorie-counting efforts. A cup of chopped broccoli packs only 30 calories, yet provides a full day’s supply of vitamin C.

Overall, sticking to a diet that is high in whole grains, beans and vegetables will help you to lose weight, lower your cholesterol and blood pressure and boost your energy levels. This new found energy can play a big role in your workout routines throughout the week, which can help you loose even more weight. These foods will also keep you full throughout the day, reducing the risk of making high-calorie, high-fat choices when you start feeling hungry.


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