Nutrient Density: How To Build a Healthy Dietary Pattern

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Last Updated: Oct 8, 2018

Do you generally consume organic whole grain cereal with berries and a coffee with almond milk for breakfast, salad greens and whole wheat wrap with hummus for lunch, pasta with tomato sauce and mozzarella for dinner including some snacks throughout the day?

Although such a diet is not unhealthy, the reality is that you are not getting enough nutrients like protein, fiber, vitamins A and C.

Instead, you should be eating a super smoothie for breakfast containing banana, frozen berries, almond milk, hemp hearts, spinach and flaxseed, a consistent salad for lunch containing tomato, cucumber, salmon or chicken, carrot, avocado and salad greens and when dinner time comes opt for vegetables and protein that you can either take from animal or vegetarian products. Obviously, two or three snacks are crucial for giving the body all the proteins, vitamins, minerals and healthy fats it needs in order to function optimally.

In order to achieve better overall health, everyone should include more nutrient-dense foods in their diet.

Read the labels attentively to recognize nutrient-rich foods

According to nutritionists, the most nutrient-dense foods out there include salmon, seaweed, kale, shellfish, liver, potatoes, garlic, egg yolks, blueberries and dark chocolate or cocoa but also super greens powder.

It seems that people, whether they consume meat or not, have numerous options at their disposal when it comes to building a healthy dietary pattern. It all comes down to making the right decisions and developing a healthy routine with good habits.

For some, it might prove to be a difficult mission to identify solely the nutrient-rich foods when exploring the numerous products in stores and supermarkets, especially taking into account the fact that not everyone reads the label.

Even if they do, people only focus on the information at the top, thus overlooking the most important components.
Making a clear distinction between nutrient-rich foods and other foods that mostly contain empty calories is not that complicated; it only requires time and attention from the consumer.

The most complicated part, however, refers to including these healthy foods in the current diet.

Start adding nutrient-dense foods to your current diet

Such a major transition only requires small changes that one should make in time. In what concerns eating and drinking, a person who wants to build a healthier diet should focus mostly on nutrition, amount and variety.

Saturated fats, sodium and sugars represent the main enemies or threats that everyone should stay away from in order to achieve overall optimal health.

The most useful tips or steps that people should keep in mind when changing their diet involve being more balanced, avoiding artificial products, focusing on greens and eating as much as needed without feeling bloated.

Keeping a food journal and setting healthy limits also represent helpful tips.

At the end of the day, the new diet should not make you feel miserable.

On the contrary, it should make you more active, youthful and happier. In order to avoid getting bored, you should get creative in the kitchen and be ready to experiment.

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