EP 169 // 5 Simple Habits to Nourish Your Body Every Day with Nutrient Dense Foods

Hello!

There are so many health benefits to eating nutrient dense foods and our family has really prioritized health the last few years as we have become aware of what is in store bought food more and more.  If there are more than a couple ingredients in anything you plan to buy-stay away from it and find an option to make it yourself.  I just heard a dentist say on a podcast that more kids are having tooth decay from goldfish crackers than candy!  I remember when I thought they were a good option to candy, so that was quite shocking to me!  Look at your ingredients! Here are just a few benefits:

•  Nutrient-dense foods are rich in vitamins, minerals, antioxidants, fiber, and other essential nutrients that your body needs to function properly. These nutrients play crucial roles in various bodily processes, including metabolism, immunity, and cell repair.
• Consuming a diet rich in nutrient-dense foods can help support overall health and well-being. Nutrients like vitamins A, C, and E, as well as minerals like calcium, magnesium, and potassium, are important for maintaining healthy bones, muscles, and organs.
• Nutrient-dense foods tend to be lower in calories compared to processed and high-calorie foods. This means you can eat larger portions of nutrient-dense foods without consuming excess calories, which can help with weight management and maintenance.
• A diet high in nutrient-dense foods has been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. The antioxidants and
  • phytochemicals found in fruits, vegetables, nuts, seeds, and whole grains have protective effects against oxidative stress and inflammation, which are underlying factors in many chronic conditions.
  • Nutrient-dense foods rich in complex carbohydrates, fiber, and protein, provide sustained energy throughout the day. Unlike refined carbohydrates and sugary snacks, which can cause energy spikes and crashes, nutrient-dense foods help stabilize blood sugar levels and keep you feeling satisfied for longer periods.
  • Many nutrient-dense foods are high in dietary fiber, which is important for digestive health. Fiber helps promote regular bowel movements, prevent constipation, and support a healthy gut microbiome by feeding beneficial bacteria in the digestive tract.

   

• Here are some simple habits to nourish your body with nutrient dense foods.

  
  
  1. Make sure you start your day out with something packed with vitamins, minerals, and fiber like leafy greens-they are great to add to smoothies or eggs in the morning.  You can add berries which are rich in antioxidants and fiber, nut milk or flax seeds provide healthy fats, protein and essential nutrients, and that is an easy way to stay filled up so you don’t feel like you have to snack often and raise your blood sugar.
  2. Preparing nutrient dense foods so they are easy to grab is another simple habit to get into.  We like to make greek
     1. yogurt with raw milk which is high in protein, calcium and probiotics, we make our own granola with rolled oats because they are rich in fiber and antioxidants and can help support heart health and provide sustained energy.  We always have a bowl or 2 of boiled eggs because they are simple to grab and go and are high in protein, vitamins and minerals like b12 and selenium.  Deviled eggs are another great source and our family loves them.  
     2. Eat at home as much as possible.  A few years ago, we cut out all oils besides coconut oil, avocado oil and olive oil and when you get anything from a restaurant or deli, most likely they are not using high quality oils which makes such a big difference.  Simple nutrient dense foods such as fish or salmon which is rich in omega 3 fatty acids, protein and vitamin D is a great meal and supports heart health and your brain. Add some greens and sweet potatoes that are packed with vitamins a and c, fiber and antioxidants.  Meals can be so easy if you don’t overthink it.
     3. When you are shopping, try to shop on the outside walls, most of the inner isles are not filled with nutrient dense food.  
     4. Source as much food from local farmers as possible.  You might pay a little more, but the quality of what you eat matters.

     Some other foods that are easy to add into your diet are avocados which are a great source of healthy fats, fiber, potassium, and vitamin E and C. Legumes such as beans, lentils and chickpeas are excellent sources of protein, fiber and various vitamins and minerals.  Cottage cheese is high in protein and calcium and

     makes a filling snack option.  Bell peppers are high in vitamin C and are great to add to many dishes such as eggs bakes, fajitas and such.  Cauliflower is great to sneak into any dish as well, i add riced cauliflower to smoothies, eggs, cheesy potatoes, and most dishes you don’t even know it is in there, but it is great for digestive health.

     Some simple ways to prepare nutrient dense foods would be roasting, steaming, grilling, sauteing, raw, blending, and salads.

     These simple cooking methods can help you prepare nutrient dense foods in a delicious and enjoyable way.  Experiment with different ingredients and flavors to find combinations you love!

     
     

     Overall, incorporating a variety of nutrient-dense foods into your diet can contribute to better health outcomes, improved energy levels, and a reduced risk of chronic diseases. So Aim to fill your plate with colorful fruits and vegetables, whole grains, lean proteins, healthy fats, and other nutrient-rich foods for optimal health and well-being.

     Blessings Friend

     Monica

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