Fresh foods can cost more than processed food products, but they represent your chance to make big strides toward your nutritional goals. The FDA considers foods that provide 20 percent or more of total protein, fiber, vitamin or mineral daily values, or DVs, high in content.
Put staple super foods on your shopping list that help satisfy several nutrient requirements in a single food serving. These so-called nutrient-dense foods help you limit potentially dangerous fat, salt, sugar and cholesterol amounts as well as calories. You'll control your weight while you get the nutrients your body needs every day.
Salmon
Choose fresh salmon for its high protein, beneficial omega-3 fatty acids and limited saturated fat, which can harm your arteries. The American Heart Association recommends eating grilled or baked salmon and other fish twice a week. Three oz. of sockeye salmon provides nearly 50 percent DV of protein in fewer calories than most 3-oz. servings of beef, chicken and pork, according to the USDA Nutrient Database. This super food has additional high content of magnesium and vitamins B and D.
Spinach
As a fresh food, 1 cup of raw spinach delivers more than 50 percent DV of your vitamin A needs. This leafy green becomes a super food when you cook it. The American Diabetes Association recommends spinach for its low calories and high, varied nutrient content. One cup of cooked spinach provides 20 percent DV or more of fiber, iron, magnesium, calcium, potassium and vitamins A, B and C.
Broccoli
Put broccoli on your shopping list for similar nutritional benefits and a positive effect on heart health. Broccoli, like other cruciferous vegetables such as cauliflower and Brussels sprouts, contains important phytonutrients to combat chronic diseases. Broccoli also has high amounts of vitamins A, C and B9, or folate.
Sweet Potatoes
Sweet potatoes enhance your shopping list with a fresh food that doesn't need refrigeration. The American Diabetes Association suggests keeping these starchy vegetables in the pantry for 20 percent DV or more of potassium, dietary fiber and vitamins A and C, per 1 baked potato with skin.
Berries
Raspberries, blackberries, strawberries and blueberries practically define nutrient density. These super foods provide as much as 50 percent DV of vitamin C and 30 percent DV of fiber with low calorie and fat contents, as per the USDA. During berry season, put these fresh foods on your shopping list and freeze them yourself, without added sugar, to enjoy throughout the year.
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