Nutrient Dense Foods

Although exercise is very essential for optimal health, having a diet that promotes and sustains health is equally important. A diet low in nutrition can in no way benefit overall health. Poor nutrition is one of the prominent reasons why people fall prey to viral and bacterial infections. A proper diet that involves consumption of foods that are jam-packed with nutrients is a pre-requisite to keep health problems at bay.

What Foods are Nutrient Dense?
In simple terms, foods that contain a high amount of nutrients, but are low in calories for a given quantity, are said to be nutrient dense foods. In other words, these foods are rich in nutrients (vitamins, minerals, proteins and carbohydrates), however their calorie content is very less. The best examples of these foods are apples, peanut butter, strawberries, and broccoli. These foods have a moderate calorie value and are loaded with nutrients. For instance, 1 bowl of strawberries carries around 87 mg of vitamin C, but surprisingly, its calorie count is only 150.

Vegetables
Broccoli, kale, tomatoes, carrots and spinach are some of the fresh vegetables that are rich in nutrients.

Fruits
Fruits such as apples, strawberries, and oranges also contain nutrients in ample amounts.

Whole Grain Products
Whole wheat brown breads for breakfast is a good option. Try to avoid white bread. Instead, one can prefer whole grains such as oats, barley or rice. These are dried foods and rich in minerals and vitamins.

Low Fat Dairy Products
A dairy product, such as milk, yogurt, or cheese also contain a high amount of nutrients. Ideally speaking, dairy products need to be fat-free so that the nutrient/calorie ratio remains high. For instance, fat-free cottage cheese and skimmed milk are highly nutritious and moreover low in calories.

Sea Food
People who love to eat fish should go for salmon and tuna. These foods are fortified with essential nutrients that boost energy levels. As fish is enriched with proteins and omega 3 essential fatty acids, it is also given to toddlers to promote tissue growth.

Promote Weight Loss
As we all know, the key to decrease weight is to cut back on calorie intake. In order to reduce daily calorie count, eating nutrient dense foods is recommended, as they are low in calories. Reduction in calories in order to lose weight does not mean starving oneself. This way, one is bound to suffer from various health problems. The goal of weight loss that requires one to restrict calorie intake, is achievable by including these foodstuffs in the diet.

In today's hectic lifestyle people are on the look out of recipes that allow to make breakfast without much effort and in less time. Some of the breakfast options that contain a great deal of nutrients are as follows:

• Sandwiches made from whole grain bread
• Hard-boiled eggs
• Protein shakes
• Tomato salad

Processed and fried foods such as jam and potato chips will never come under the list of nutrient dense foods because they contain high amounts of unhealthy fats (trans fats). Foods like hamburgers, donuts and pastries (high in sugar) lack essential nutrients. Avoiding these fast foods and embracing nutrient dense foods can enable one to maintain health for all the years to come.