We often approach healthy eating as a challenge that requires a complete overhaul of our diets. This can sound overwhelming and it makes you less likely to seriously attempt to eat healthy. Transitioning to a healthy diet can, however, be achieved with small and incremental changes to the foods that we include in meals, meal prep style, and eating habits. Selecting nutrient-rich foods to replace high calorie foods that have little nutritional value is a good starting point and it’s essential for any healthy diet, whether for weight loss, blood pressure management, or blood glucose control. Keep in mind that nutritional deficiencies can develop when we go on lower calorie diets, but in such situations, there are a number of expert recommended nutritional supplements.
Choose from a Variety of Nutrient-Rich Foods
As experts point out, the term ‘superfoods’ is widely used but poorly defined and focusing solely on products with this label can lead to restrictive eating and hard-to-follow diets. Instead, include plenty of variety and choose from the nutrient-rich foods below.
1. Leafy Greens
Dark leafy green vegetables such as spinach, kale, and arugula usually feature at the top of lists of nutritionally dense foods with good reason. They are a great source of vitamins A, C, E and K, as well as minerals such as iron, potassium, magnesium, and calcium. Including them in your diet also boosts fiber intake and provides you with carotenoids-antioxidants, which have been linked with a variety of health benefits, protecting against cancer and osteoporosis, and lowering the risk of age-related cognitive decline.
2. Cruciferous Vegetables
Cruciferous vegetables like broccoli and Brussels sprouts are regarded as some of the most nutritious vegetables, known to be a good source of fiber, folate, vitamins C, E, K, and minerals such as zinc, calcium and selenium. They are notable for their content of bioactive chemicals known as glucosinolates, which can help prevent different types of cancer, especially colorectal cancer.
3. Nuts and Seeds
Nuts and seeds, including almonds, walnuts, pecans, chia seeds, and pumpkin seeds are a healthy source of monounsaturated and polyunsaturated fatty acids, which are particularly good for heart health. They can also provide you with protein, vitamins E and K, as well as fiber, thiamine, folate, and minerals including selenium. They are among the most nutritionally dense foods and when consumed in moderation (about 30 grams a day), can offer wide-ranging health benefits, protecting against lifestyle diseases such as cardiovascular disease, obesity, and diabetes.
4. Fish
Although salmon is widely regarded as the healthiest fish to eat, other fatty fish such as sardines and mackerel offer similar health benefits, lowering the risk of heart disease and stroke. Most of these benefits are linked to their rich content of omega-3 fatty acids. They are also the healthiest source of protein and contain vitamins and minerals such as vitamin D, B12, magnesium, and potassium.
5. Beans & Whole Grains
Beans such as chickpeas, soybeans, and kidney beans are an important source of plant-based low-fat protein, while also containing a good amount of fiber, vitamins B1, B6, E, and K, and minerals such as manganese. Whole grains are just as nutritious, containing smaller amounts of protein, along with some B vitamins, and minerals such as zinc, copper, and iron. Like many of the other foods on this list, a high dietary intake of beans and whole grains is associated with a reduced risk of heart disease and diabetes.
6. Fruits
From bananas and apples to avocados and berries, every fruit is nutritionally complex and incredibly healthy. All of them contain a good amount of fiber, along with a range of vitamins and minerals, as well as phytochemicals that offer different health benefits. Eating a range of fruits will give you more balanced nutrition and varied benefits as some fruits contain specific nutrients, with berries being notable for anthocyanins, pomegranate and raspberries for ellagic acid, and so on.
7. Fermented Foods
Yes, there’s been a lot of hype around probiotic supplements and they may be essential in many situations. However, probiotics can also be obtained from fermented foods such as yogurt, kefir, sourdough bread, tempeh, and sauerkraut. Probiotics from these foods play an important role in gastrointestinal health and immune function, while many also contain nutrients such as vitamins C, and K, and minerals like calcium and iron.
