A healthy diet that includes a variety of nutrient-dense foods provides your body with the nutrients it needs to function at its best. Nutrient-dense foods, as explained by The George Mateljan Foundation for the World's Healthiest Foods, are foods that have the highest nutritional value in comparison to their number of calories. In other words, for the fewest amount of calories, nutrient-dense foods provide your body with the essential nutrients it needs for optimal health, including vitamins, minerals, phytochemicals, fiber and essential fatty acids.
Step 1
Eat a fruit or vegetable serving with each meal and snack. Fruits and vegetables provide your body with crucial vitamins, minerals, fiber and water. The Harvard School of Public Health recommends eating nine servings of fruits and vegetables each day because of their health benefits, which include lower blood pressure; lower risk of cancer, heart disease and stroke; and lower risk of certain diseases and digestive problems. Fruits and veggies also play a role in controlling blood sugar and appetite.
Here are some great ways to add fruits and vegetables to your diet. Add shredded zucchini, carrots and chopped onions to almost any dish including baked goods and pasta dishes. Fill whole grain pita bread or a whole grain tortilla with lettuce, tomatoes, cucumbers, olives, avocado slices and hummus. Leave cut-up fruits and vegetables in the refrigerator to grab for quick snacks. Add fresh fruit to cereals and yogurt, and add mixed vegetables to salads, soups and casseroles.
Step 2
Eat a good source of protein with each meal and snack. Try to vary your choice of protein to foods other than meat, such as eggs, cheese, tofu, nuts, peanut butter, almond butter, seeds, cottage cheese, ricotta cheese, beans, lentils and yogurt.
Here are suggestions for adding protein to meals and snacks. Have a hard boiled-egg for a snack, or toss it into a salad. Mix nuts and seeds into your cereal, yogurt, cottage cheese and salads. Spread peanut butter or almond butter on cut-up raw vegetables, whole grain crackers or whole grain bread. Add lentils and beans to soup, salads, burritos and wraps, and add tofu to pasta dishes, salads and stir-fry.
Step 3
Make the most of your grain choices by picking whole grains. When grains go through the refining process, like those used in white bread and refined snack foods, they lose vitamins, minerals and fiber. According to the U.S. Department of Agriculture, a minimum of three servings of whole grains each day can reduce your risk for several chronic diseases and help with weight maintenance. Choose a variety of grains, such as brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgur and spelt. You can add these grains to almost any dish, including salad, soup, chili, stir fry and pilaf.
Step 4
Choose calorie-free liquids. Drinks with added sugar, such as sodas and juices, can add a significant amount of calories to your diet. An unhealthy diet high in sugar can lead to certain diseases such as obesity and diabetes. The best way to stay hydrated is to drink water throughout the day. If you get tired of water, try flavoring it with lemon and cucumber slices. Also, drink unsweetened iced tea, or skim or 1 percent milk. Limit juices to 6 oz. each day of 100 percent fruit juice.
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