As a health and nutrition coach, a lot of people come to me thinking I’ll put them on a diet when we work together. But that is not my style! Instead, I focus heavily on including more nutrient packed foods. They can help increase energy, boost metabolism, lose weight and so much more.
Eating MORE of the RIGHT food is my #1 nutrition tip that my clients hear from me time and time again.
With so many diets and nutrition plans to choose from, it can be hard to know where to start. If you're looking for the best way to fuel your body and get all the nutrients you need, look no further than these nutrient-dense foods.
Today I have a list for you of some nutrient dense foods to include in your next shopping trip. We are going to look at solo foods and food combinations that bring the nutrients up to our body’s needs.
These foods are packed with vitamins, minerals, and antioxidants to help keep you healthy and feeling great.
Fatty Fish
Fatty fish like wild Atlantic salmon has a rich concentration of omega-3 fatty acids, which help your body function optimally. It also has large amounts of potassium, selenium, B vitamins, and magnesium, making it a great source of nutrition for lunch or dinner.
Garlic
Do you like garlic? This pungent spice delivers more vitamin C, B1, and B6, along with minerals like calcium, copper, potassium, and manganese. It also has allicin which may lower blood pressure and bad cholesterol.
Kale
All leafy greens are good for you, but kale is one of the leaders when it comes to vitamins, minerals, antioxidants, fiber, and beneficial compounds. Spinach and collard greens are other excellent sources of vitamins A, C, and K, as well as folate and fiber.
Seaweed
Instead of snacking on chips when you want something salty, satisfy the craving with seaweed. It may be more nutritious than any vegetable that grows on land, giving you iron, magnesium, calcium, manganese, carotenoids, and other antioxidants. One of the most remarkable things you'll get from seaweed is iodine which helps your body create thyroid hormones.
Potatoes
Potatoes may not have the best reputation when it comes to healthy eating, but they are so high in minerals you need like iron, copper, and potassium, plus vitamin C and B vitamins, that you should add them to your meals. They're filling, too, making it easy to round out a meal with more nutrition while keeping you and your family satisfied.
Blueberries
Blueberries are know as a superfood since they contain powerful antioxidants. They also taste great, making them an excellent snack. Plus, they go great in smoothies, topping off yogurt or oatmeal, or even for a healthy dessert.
Dark Chocolate
If you love chocolate, make sure you stick to dark chocolate with a minimum of 70% cocoa content. The antioxidants you'll get may even beat out blueberries. Paired together, it will be an indulgent-tasting treat that does fantastic things for your overall health.
Now let’s take the nutrient density to the next level! Eating one of the foods above daily is great for your health, but when we combine certain foods together- we can get a wider variety of nutrients. Since few foods provide all the nutrients our body needs, we can create nutritionally complete meals by carefully selecting different foods to eat together.
Here’s some GREAT food combinations if you are aiming to get more nutrients.
Dark Chocolate and Acai Berries
This combination makes for a delicious and nutritious snack. Not only do they taste great together, but they also provide a plethora of health benefits. Dark chocolate is packed with antioxidants, and acai berries are rich in fiber and vitamins. This pairing will surely boost your energy and help you power through your day.
Black Beans and Quinoa
This duo is perfect for anyone looking for a hearty and nutritious meal. Black beans are a great source of protein, and quinoa is full of fiber and vitamins. Together, they make a complete protein that will leave you feeling full and satisfied. This pairing is vegan and gluten-free, making it an excellent option for those with dietary limitations.
Sweet Potato and Avocado
Who would have thought these two ingredients would make such a perfect pair? Sweet potatoes are an excellent source of Vitamin A, and avocados are filled with healthy fats. This pairing is ideal for those looking for a nutrient-dense meal that will give them lasting energy throughout the day.
Kale and Blueberries
Here's another pairing that is as delicious as it is nutritious. Kale is one of the most nutrient-rich leafy greens, and blueberries are packed with antioxidants. This duo is sure to boost your immune system and help keep you healthy all season long. You might be wondering how to eat them together? They are great combo in a salad or a smoothie!
Broccoli and Garlic
Last but not least, we have broccoli and garlic – two ingredients that you probably always have on hand. Broccoli is jam-packed with vitamins and minerals, while garlic boasts anti-inflammatory properties. This pair makes for a simple yet nutrient-rich side dish you can enjoy any night of the week.
As you can see, there are many benefits to pairing up certain foods. So instead of counting calories or restricting your diet- focus more on getting enough of the right vitamins, minerals and nutrients your body needs by pairing up some of these unexpected combinations for maximum nutritional value.
Eating healthy doesn’t have to be difficult. If you want to dive into this topic further, I have a free training where I’ll share simple tips to more energy and easier weight loss- without counting calories or points. You can sign up for it (FREE) right here:
