The 4 Best Nutrient Dense Foods For Your Diet

Ever feel like you need to eat healthier, but don't really know where to start? 

(If you just said "no" to the above question, stop lying!)

Or maybe you've tried to make healthy changes in the past, but they didn't last long. 

Don't worry - this is actually quite common! Also understand, changing your diet should be tough, essentially it is a habit after all, and this is doubly true especially if you don't know what foods are best for your body. 

I'll share four of the best nutrient-dense foods that will help support your health and vitality. Or at least give you an idea as to what to swap out for your nachos.

So whether you're just starting out on your healthy journey or you're looking for some new ideas, read on for some great food recommendations.

Why Choose Nutrient-Dense?

So what is a "nutrient-dense" food?

Well, by definition, nutritional density identifies the number of beneficial nutrients in a food product, related to the energy content of that same food. 

In simple terms, a nutrient-dense food is abundant of quality nutrients, and relatively low in calories, for the exception of high fat whole foods (ie: whole milk, avocado, certain cuts of meat, various seafood etc)

This means that they provide the body with quality nutrients without all the empty calories. 

But what does that really mean for your health?

There are a lot of benefits to eating nutrient-dense foods. For one, you get the most bang for your buck, depending on the nutrient dense food you're eating.

Additionally the nutrients to calorie ratio work in your favor as nutrient dense foods offer a smaller calorie profile as well as offering multiple nutritional values dependent on the food you're eating, you're able to better meet your daily needs, without going overboard on calories (and we all know that too many calories can lead to "caloric spillage" causing you store more calories as fat.)

And since these foods are often satiating, you're less likely to overeat (salty or processed food makes you hungrier, not thirstier) and end up consuming too many calories.

With that in mind - it's fair to say that if you're looking to improve your health and fitness, start by incorporating more nutrient-dense foods into your diet. 

Here are my favorite ones!

#1 Egg Is King!

All hail the egg! A little package of nutritional goodness, they are one of the most nutrient-dense foods you can eat. 

Packed with quality protein and micronutrients, but low in calories. In fact, one large egg contains only about 80 calories.

In addition to that they're also versatile and easy to cook! Giving you plenty of options to make this a staple in your diet.

Whether you like them scrambled, sunny side up, or hard-boiled, there's an egg dish for everyone. Except Eggs Benedict, who actually likes that dish?

So why not give them a try? You might be surprised how nutrient dense they can. Feel free to eat them alone or add them to any breakfast dish you like.

#2 Beef & Organs

You may not be a fan of eating beef or organs, but there's no denying that they're some of the most nutrient-dense foods you can eat. 

Beef is an excellent source of protein, iron, and zinc, and organs are packed with vitamins and minerals. 

If you're looking to boost your intake of essential nutrients (both macro and micro), then including beef and organs in your diet is a good way to do it. 

However, it's important to remember that these foods are also high in fat, so they should be eaten in moderation as to avoid over-consuming micro nutrients.

When it comes to getting the most out of your food, I'd have to say, with all things considered beef and organs are hard to beat regarding nutrient density.

#3 Salmon & Other Seafood

I both vaguely and lightly touched upon salmon previously. You know salmon is good for you. It's chock full of nutrients like protein, omega-3 fatty acids, and vitamins A and D. 

But did you know that it's also relatively low in calories, considering it's also a fatty fish? One 3-ounce serving of cooked salmon has only about 180 calories. 

Salmon isn't the only seafood with this nutritional profile. 

Shrimp, scallops, and other seafood options are also nutrient dense and low in calories. 

Seafood is a great place to start when it comes to adding nutrient dense foods into your diet, especially if you're already a sea food lover. My one tip here would be to be cautious of where you get your nutrient dense foods, but especially seafood. Always be aware of the mercury content in your seafood, but thankfully salmon is low in mercury content.

Be sure to pick up some salmon or other seafood from a reputable farmed source, or better off catch it out in the wild.

#4 Sweet Potatoes

Sweet Potatoes are one my favorite foods by far. Easy to make, easy to prepare and packed with vitamins and minerals that are absolutely essential to the body, what is there not to like? But the question is why are sweet potatoes so good for you? Well, for starters, they're a great source of carbohydrates, which are essential for peak performance. 

They're also packed with nutrients like vitamins A, C, potassium, and fiber. And, sweet potatoes are a good choice for athletes because they're easily digested and have a low glycemic index, which means they won't cause a spike in blood sugar levels. 

So, if you're looking for a nutritious and delicious way to fuel your workout, reach for a sweet potato. 

Peel. Cut in quarters. Oil up. Place in a tray with baking paper. Cook for 40 minutes at 200 degrees celsius. Seriously, it's that easy.

Enjoy and thank me later!

Final Thoughts

When you think of food, it's okay to think about food from a pleasurable perspective, but consider that food is simply a fuel source. This isn't my attempt at taking away what could be one of the few respites you have left thanks to our modern society, but if food is fuel, wouldn't it make sense to rotate these foods into your diet?

Did I miss any other whole foods? Comment below and tell me your favorite!

Are you new to fitness but could use some Personal Coaching? Click here to book your complimentary session with Coach Roy and get started with a new path to fitness today!