A healthy diet keeps your body strong, fit and at a reasonable weight. A few key food choices can provide good nutrition in moderate calorie counts for the backbone of your eating plan. These nutrient-dense foods offer multiple vitamins, minerals and other essential elements that you need daily to support your metabolism. To these main menu items, add similar healthy foods from the grain, dairy, vegetable, fruit, fish and meats groups.
Fortified Cereal
Whole-grain cereal represents the most nutrient-dense offering in the grain food group. Important fiber and potassium content may be enhanced by manufacturers with additional nutrients such as iron, calcium and vitamins A, B, C, D and E. Choices include oatmeal, wheat bran, barley and rye cereals. Soluble and insoluble fiber aids digestive and heart health.
Low-Fat Milk and Yogurt
Dairy products are considered a major source of calcium and vitamin D, two nutrients that the U.S. Department of Agriculture notes may be lacking in American diets. Milk products also provide protein and potassium. Yogurt has the greatest nutrient density, but milk may be consumed more often, especially if you eat cereal with milk. Both calcium and vitamin D are needed for bone and teeth health.
Dark Leafy Greens
You should eat a wide variety of vegetables for their range of nutrition, but make dark leafy greens your health foods in this category. Cooking concentrates their nutrients, while calorie counts remain low. For instance, 1 cup of cooked spinach delivers significant fiber, iron, calcium, potassium, magnesium, protein and vitamins A, B, C, E and K in only 41 calories. Collards, turnip greens and kale provide similar nutrition to benefit many body processes.
Fruits
Variety among fruits also supports your health with strong fiber and vitamin C content. High-fiber fruits for colon health include pears, blackberries and oranges. The antioxidants in strawberries, blueberries, kiwis, cantaloupes, bananas, apples and grapes bolster your immune system function, all within low calorie counts.
Fish
Fish such as salmon, sardines and tuna are considered superior protein foods for their content of hard-to-get nutrients such as omega-3 fatty acids and vitamin D. Their lower saturated fat and calorie ratios than meats and poultry make them more nutrient-dense protein selections. The American Heart Association suggests eating fish at least twice a week for its benefits to cardiovascular health.
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