The most nutritious foods are those that contain more nutrients per calorie than other foods do. The foods are high in phytonutrients and antioxidant compounds and low in calorie density. According to the American Heart Association, the most nutritious diet is rich in fresh fruits and vegetables, whole grains and low-fat dairy products.
Apples
Apples contain soluble fiber in the form of pectin. Soluble fiber is a nutrient which can help keep your harmful cholesterol and glucose levels down, and the American Heart Association says soluble fiber helps to remove cholesterol plaque from arterial walls. Apples will also supply you with good amounts of antioxidant vitamin C. Antioxidants fight free radicals which can damage your body's cells, and they help keep your blood vessels healthy and elastic, keep your collagen levels up and help your body to absorb iron.
Choose from a variety of apples or drink unsweetened apple juice.
Blueberries
Start eating blueberries to reduce your chances of developing chronic diseases. Blueberries are loaded with phytonutrients which promote healthy aging and maintain short-term memory capabilities, according to the Mayo Clinic. Blueberries are rich sources of fiber and antioxidant vitamin C but are low in calories.
Sprinkle some fresh blueberries on your cereal, or snack on them during the day. Freeze blueberries in single-layer portions to keep them for a long time.
Broccoli
Broccoli is a cruciferous vegetable that supplies rich amounts of vitamins C, A and K. Vitamin A can protect your eye health. The phytonutrients in broccoli help to protect your body from various forms of cancer and other life-threatening diseases like diabetes and heart disease. Broccoli also contains a component known as sulforaphane, which may be able to prevent or treat breast cancer by inhibiting breast cancer cell stems, according to medicalnewstoday.com.
Broccoli comes in a range of textures and tastes. The vegetable's stalks and stem are crunchy, the leaves provide folate, and the florets are sweet and soft.
Legumes
Legumes, also known as "beans," belong on your most nutritious foods list. Dark red kidney beans and small red beans provide you with good amounts of soluble fiber and phytonutrients, as well as phosphorus, potassium and iron. The American Heart Association considers legumes an excellent low-fat source of protein.
Snacking on a one-cup serving of soynuts, which are roasted soybeans, will provide you with 68 grams of protein or 136 percent of your recommended daily protein requirement.
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