Choose a diet made of nutrient-rich foods. Nutrient-rich (or nutrient-dense) foods are low in sugar, sodium, starch, and bad fats. They contain lots of vitamins and minerals and are low in calories. Your body needs vitamins and minerals, called micronutrients. They nourish your body and keep you healthy. They can reduce the risk of chronic diseases. Taking them through food ensures your body can absorb them properly.
Try to eat a variety of foods to get different vitamins and minerals. Nutrient-rich natural foods include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts and seeds are also high in nutrients.
The way to improve health
You may not be getting all the micronutrients your body needs. Americans tend to eat foods that are high in calories and low in micronutrients. These foods also often contain added sugar, sodium (salt), and saturated or trans fat. This type of diet contributes to weight gain. It can increase your risk of health problems, such as type 2 diabetes and heart disease.
According to the United States Department of Agriculture (USDA), American adults may not be getting enough of the following micronutrients.
nutrition | food source |
calcium | Fat-free and low-fat milk, milk substitutes, broccoli, dark green leafy vegetables and sardines |
kali | Bananas, cantaloupe, raisins, nuts, fish, spinach and other dark green vegetables |
Fiber | Legumes (dried beans and peas), whole foods and bran, seeds, apples, strawberries, carrots, raspberries, colorful fruits and vegetables |
magnesium | Spinach, black beans, peas and almonds |
vitamin A | Eggs, milk, carrots, sweet potatoes and cantaloupe |
Vitamin C | Oranges, strawberries, tomatoes, kiwis, broccoli, green and red bell peppers |
vitamin E | Avocados, nuts, seeds, whole foods, spinach and other dark green leafy vegetables |
All of the above foods are good choices. Here are suggestions for changing your diet to be more nutrient-dense.
Seed
Whole grain foods are low in fat. They are also high in fiber and complex carbohydrates. This helps you feel full for longer and prevents overeating. Check the ingredient list for the word “whole.” For example, “whole wheat flour” or “whole oatmeal”. Look for products with at least 3 grams of fiber per serving. Some fortified flours are high in fiber but not rich in nutrients.
Choose these foods:
- Rolled or steel-cut oats
- whole wheat pasta
- Whole wheat tortillas
- Crackers, breads and breads made from whole grains (wheat or rye)
- Brown rice or wild rice
- Barley, quinoa, buckwheat, whole grain corn and cracked wheat
Fruits and vegetables
Fruits and vegetables are naturally low in fat. They add nutrients, flavor and variety to your diet. Look for brightly colored fruits and vegetables, especially oranges and dark greens.
Choose these foods:
- Broccoli, Cauliflower and Brussels Sprouts
- Green leafy vegetables, such as turnips, cabbage, romaine and bok choy
- Dark green leafy vegetables, such as spinach and kale
- Pumpkin, carrot, sweet potato, radish, pumpkin
- Peas, chickpeas, bell peppers and asparagus
- Apple, plum, mango, papaya, pineapple and banana
- Blueberries, strawberries, cherries, pomegranates and grapes
- Citrus fruits, such as grapefruit and oranges
- Peach, pear and melon
- Tomato and avocado
Meat, poultry, fish and beans
Beef, pork, veal and lamb
Choose lean, low-fat cuts of meat. Look for the words “round,” “loin,” or “leg” in their names. Trim off excess fat before cooking. Cut off the inside, separate the fat before eating. Grilling, grilling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean meat contains more fat and cholesterol than other protein sources.
Poultry
Chicken breast is a good poultry meat. They are low in fat and high in protein. Remove outer skin and fat before cooking. Grilling, broiling, grilling and roasting are the healthiest ways to prepare poultry.
Fish
Fresh fish and shellfish should be moist and clear in color. They should have a clean aroma and firm, elastic flesh. If fresh fish is not available, choose frozen or low-salt canned fish. Wild-caught oily fish is the best source of omega-3 fatty acids. This includes salmon, tuna, mackerel and sardines. Boiling, steaming, grilling and grilling are the healthiest ways to prepare fish.
Beans and other non-meat sources
Non-meat protein sources can also be rich in nutrients. Try a serving of beans, peanut butter, other nuts or seeds.
Choose these foods:
- Lean beef, pork, veal and lamb
- Turkish bacon
- Ground chicken or turkey
- Wild caught salmon and other oily fish
- Cod with black dots and other white fish
- Wild caught tuna (canned or fresh)
- Shrimp, mussels, scallops and lobster (no added fat)
- Legumes, such as beans, lentils and chickpeas
- Nuts and seeds, including nut butters
Milk and milk substitutes
Choose skim milk, low fat milk, or enriched milk substitutes. Try replacing cream with skim milk in recipes and coffee. Choose low-fat or fat-free cheese.
Choose these foods:
- Low-fat, skim, nut or fortified milk, like soy or rice
- Skimmed ricotta cheese instead of cream cheese
- Low-fat cheese
- Cheese string
- Plain fat-free yogurt instead of sour cream
Things to consider
Most nutrient-rich foods are found at the perimeter (outer circle) of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs. The USDA’s ChooseMyPlate.gov website provides nutritional information for adults and children.