How to Select the Best Nutrient-rich Food

Having nutritious meals is as important as exercising to keep your body in shape. Only working out or having only nutritious meals does not work. A bit of both of them can do wonders to your body? A balanced and best diet food that is rich in nutrition is made up of minerals like potassium, calcium, vitamins, proteins, carbohydrates, etc. Nutritious food is supposed to have less fat. These nutrients nourish your body and help you keep chronic ailments away.

Foods like lean meat, eggs, fish, whole grains, dairy, legumes, nuts and seeds are a highly nutritious food that provides your body with necessary nutrition. People tend to eat food that has high calorific value and increases your risk of having diabetes, hypertension and above all, weight gain. The unhealthy food contains added sugar, sodium and saturated fats. These foods can also cause heart disorders and heart diseases. Let us take a look at how can you change your eating habits and have a healthy diet.

Nutrition Rich Food

Calcium: Low-fat dairy, dairy substitute, broccoli, dark, leafy greens and sardines.

Potassium: Bananas, raisins, nuts, spinach and other dark greens.

Fiber: Legumes, seeds, apples, strawberries, carrots, colorful fruits and vegetables.

Magnesium: Spinach, black beans, peas and almonds

Vitamin A: Eggs, milk, carrot, peas and almonds.

Vitamin C: Lemon, Orange, strawberries, tomatoes, kiwi, grapes

Vitamin E: Nuts, seeds, dark leafy green vegetables, spinach, whole grain foods.

To have more nutritionally dense foods, let us see a few of them.


Whole grains are foods that are low in fat but high in fiber and complex carbohydrates. These foods help you feel fuller for a long time and prevent hunger pangs. The complex carbohydrates need energy for digestion. Hence, it aids in weight management. The example of whole-grain foods are:

  • Rolled cut oats
  • Whole wheat pasta
  • Whole wheat tortillas
  • Whole-grain slices of bread
  • Brown rice

Fruits and Vegetables:

The naturally occurring foods that are low in fat and add nutrition to your food along with flavor and variety are fruits. Fruits with colors orange and dark green should be selected for your regular diet. Look out for the following foods:

  • Cauliflower, broccoli, leafy greens like cabbage.
  • Dark, leafy greens like spinach
  • Carrots, sweet potatoes, turnips, and pumpkin.
  • Green peas, green beans, bell peppers.
  • Apples, plums, mangoes, papaya, pineapple and bananas.
  • Pomegranates, blueberries, grapes
  • Citrus fruits like oranges and grapefruit
  • Melons, peaches, tomatoes and avocados.

Meat, Poultry, Fish and Beans:

When it comes to choosing meats, you should select low fat, lean meats. Trim the outside fat before you begin cooking them. Baking, broiling and roasting are the best and healthiest ways to prepare these meats. But, the frequency of consumption should be limited as even lean meats contain more fat and cholesterol than other sources of proteins. This is the best diet food that is balanced and nutritional.

Coming to poultry, chicken breasts qualify as good poultry. They have low-fat content but are a good source of proteins. You should remove outer skin and fat before you start cooking. The healthiest way to cook poultry foods is by baking, broiling and roasting. These foods contribute to nutrient-rich foods.

Fresh fish and shellfish should be damp, clear in color, smell clean and have soft yet firm flesh. Choose frozen fish or canned fish that has low salt content, if fresh fish is unavailable. Omega 3 Fatty acids can be obtained from wild fishes that are caught during a fishing expedition. These fishes include salmon, tuna, mackerel, and sardines. You should prepare the fish by poaching, steaming, baking and broiling.

Non-meat foods are also nutrient-rich foods. A serving of peanuts, beans, butter or other nuts and seeds have the same amount of nutrition as the meat or poultry foods have. Legumes like beans, lentils and chickpeas are nutritionally dense. Other foods include seeds, nuts which also include nut butter like almond butter and peanut butter.

Dairy and Dairy substitutes:

You should look out for and select skim milk or low-fat milk. Try replacing cream with evaporated skim milk for coffees and other recipes. Choose low fats or fat-free cheese variants.

Look out for these foods. If these are available, then you should take them up:

  • Low-fat, skim, nut or enriched milk like soy or rice.
  • Skim ricotta cheese in place of cream cheese.
  • Low-fat cottage cheese
  • String cheese
  • Fat-free yogurt instead of sour cream.

Most nutritional foods are found in grocery stores. The amount of best nutrient-rich foods that you should consume is decided by your body’s daily requirement of calories. If you want to know how to change your diet from eating unhealthy to having a balanced diet, you should decide which foods you should eat.