These nutrient dense foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Nutrient dense foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
Always try to include them when planning your meals and snacks for the day!
ASSORTED
- Extra virgin olive oil
- Black olives
- Dark (not milk) chocolate
- Green tea
- Salsa
- Calcium-fortified juice
DAIRY
- Skim or 1% milk
- Low fat yogurt with active cultures
- Low fat cottage cheese
- Meats and Seafood
- Fresh fish, non-breaded
- Salmon, canned or fresh
- Tuna, canned or fresh
- Lean, fresh beef, poultry or pork
- Eggs
- Veggie burgers
- Nuts and seeds
FRUITS
- Apples
- Red grapefruit
- Melons, any kind
- Dried apricots
- Red grapes
- Prunes
- Oranges
- Berries, any kind
GRAINS
- 100% whole wheat bread, bagels, pitas
- Whole wheat pasta
- Cornmeal
- Millet
- Bulgur
- Brown rice
- Whole wheat pancake mix
- Oatmeal
- Shredded Wheat
- Dry cereal with 5 grams fiber
- Low fat Triscuit crackers
- Wasa fiber rye crackers
VEGETABLES
- Red, yellow, and orange peppers
- Mushrooms
- Romaine Lettuce
- Carrots, baby and regular
- Kale and other greens
- Garlic
- Onions
- Broccoli
- Cauliflower
- Sweet potatoes
- Spinach
- Green onions
- Winter squash
- Cabbage
- Beets
- Tomatoes
as always please feel free to ask questions. Not everyone knows what to eat and when!
-LK36
