In part 1 of this series, The Secret to Changing Your Eating Habits, revealed that you must change your paradigm, way you think about food and eating, in order to provide what your body needs to function at it’s optimal level. Considering the nutrient density of foods is a whole new way of thinking about food. Nutrient density is the amount and variety of nutrients in a food compared to the energy (calories) in the food. So what are nutrient dense foods you ask? Here is a list of nutrient dense foods.
FruitsThey offer a great variety of nutrients including vitamins, minerals, antioxidants, phytochemicals, and enzymes. These are lower on the glycemic index, thus will not have a large affect on blood sugar handling. |
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| CherriesGrapefruit | BlueberriesBlackberries | RaspberriesCranberries |
VegetablesThese are nutrient dense, providing vitamins, minerals, and natural food chemicals that support the body. |
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| ArtichokeAsparagus
Beans (green, Italian, yellow, wax) Beets Bell peppers Bok choy Broccoli Brussel sprouts Cabbage Carrots Cauliflower |
CeleryCucumbers
Eggplant Garlic Greens (beet, collard, dandelion, mustard, turnip) Jimaca Kale Kohlrabi Leeks Mushrooms |
OkraOnions
Peppers (any) Radishes Sea vegetables Spinach Summer squash Swiss chard Tomatoes Zucchini |
MeatsSpecifically the organs meats, are nutrient rich because organs are where the nutrients are stored for the animal they came from. To increase the nutrient value and prevent the toxicity that is often related to these meats, eating pastured meats have more nutrients than other foods by ounce. The beauty of meats is that you don’t need a large portion to get the nutrients from them. |
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| Offals/organ meatsBone broth
Beef Buffalo/bison Chicken Cornish hen Duck Elk |
GoatGoose
Guinea Lamb Mutton Pork Quail Rabbit |
TurkeyVeal
Venison Wild game Eggs, specifically the yolk (while egg whites have protein, the yolk contains the majority of the nutrients in the egg)
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FatsThey offer a boat load of nutrients, however not all fats are created equal. While some fats are known for increasing inflammation, these nutrient dense fats nourish the body, aiding in hormone balance, appropriate cell reproduction, and brain development. |
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| AvocadoButter
Coconut oil |
GheeOlives/olive oil
Palm oil |
Saturated animal fats form pastured animals such as lard, beef tallow, duck fat |
Cultured or Fermented FoodsThey support the body through the nutrients produced through the culturing process. These foods are high in B vitamins which need to be replenished on a daily basis as our body cannot store them. |
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| Beet kvassKimchi | KefirKombucha | SauerkrautCultured vegetables (carrots, okra, beets) |
Let us not forget salt. A good quality sea salt or Himalayan salt offers a plethora of minerals that are hard to find anywhere else.
Getting Them In
“Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.” ~Anonymous
Changing habits is hard. During this change, focus on adding in these nutrient dense foods. Once your body gets well nourished letting go of some other foods will get easier.
