5 Nutrient Dense Foods for any Leaner, Healthier Body

 

Choosing Nutrient Dense Foods

Video taken from the channel: NIHSeniorHealth


 

4 of the Most Nutrient Dense Foods on Earth

Video taken from the channel: Healthline


 

Top 10 Foods LEAN BULKING The Healthy Way!

Video taken from the channel: Greg Doucette


 

9 Of The Most Nutrient Dense Foods On The Planet

Video taken from the channel: Bestie


 

Mayo Clinic Minute: Why nutrient-dense food is so good for you

Video taken from the channel: Mayo Clinic


 

Healthy Snacking for Weight Gain

Video taken from the channel: Columbia University Department of Surgery


 

MEAL PREP WITH ME Easy & Fast High Protein Meals for Fat Loss

Video taken from the channel: Rachel Aust


5 Nutrient Dense Foods You Should be Eating. 1. Avocados. Avocados are being used in moisturizers and shampoos more and more these days.

But this fruit goes more than skin deep. The avocado 2. Cocoa. 3. Oatmeal. 4. Cherries.

5. Kimchi. Fruits and veggies are probably what come to mind when you think of healthy foods, but other whole foods have high nutrient density values, too. Examples include wild-caught fish, cage-free eggs, beans and peas, raw nuts and seeds, grass-fed. Examples of nutrient dense foods include fruits, vegetables, whole grains and lean proteins. A typical Western diet is high in energy dense foods and can be low in nutrient dense foods.

High energy dense foods include fried foods, packaged snacks, processed meats and refined carbohydrates. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat. Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips.

Vegetables, fruits, whole grains, beans, nuts and seeds, and lean protein — when prepared with little or no saturated fats, added sugars and sodium — are nutrient-dense foods. By consciously choosing more nutrient-dense foods, you’ll get the beneficial nutrients your body needs without consuming too many calories. Some examples of the most nutrient-dense foods are organ meats, kale, collard greens, spinach, broccoli, cauliflower, Brussels sprouts, asparagus, wild-caught salmon, sardines, grass-fed beef. Fats —necessary for optimal body functioning. Healthiest options—extra-virgin olive oil, natural peanut butter, avocado, coconut oil AND Shakeology Fat Bombs Nutrient dense foods are real and unprocessed (AKA whole food nutrition) as opposed to chemically altered or synthetic foods.

Protein, fats, and fiber are found throughout nuts, allowing plenty of calories to be added to your diet while bringing nutrition in as well. Lean Beef —Beef has always been one of the most well-known foods to promote muscle growth because it is made up of protein, essential amino acids, Creatine, and B-vitamins. 8 Of The Most Nutrient Dense Foods On The Planet Our country’s widespread soil depletion and the decline in dietary diversity has led to a dramatically decreased nutrient intake for many Americans.

In fact, according to a 2011 report that approximately 9/10 Americans fall short of the Recommended Daily Intake (RDI) requirements for certain.

List of related literature:

Consuming a varied and balanced diet, with emphasis on adequate intake of fruits and vegetables, lean protein, including fish high in omega-3 fatty acids, unsaturated fats such as nuts, non-/low-fat dairy, and whole grains can help prevent nutrient shortfalls, and lower risk for chronic disease [50].

“Preventive Nutrition: The Comprehensive Guide for Health Professionals” by Adrianne Bendich, Richard J. Deckelbaum
from Preventive Nutrition: The Comprehensive Guide for Health Professionals
by Adrianne Bendich, Richard J. Deckelbaum
Springer International Publishing, 2016

In brief, the typical Western diet can be high in refined carbohydrates and saturated fats while low in lean protein, complex carbohydrates and fibre as well as micronutrients (such as B vitamins, vitamin C, zinc, magnesium and calcium), essential fatty acids and other beneficial phytochemicals.

“Clinical Naturopathy: An evidence-based guide to practice” by Jon Wardle, Jerome Sarris
from Clinical Naturopathy: An evidence-based guide to practice
by Jon Wardle, Jerome Sarris
Elsevier Health Sciences, 2014

■ Recommend a balanced diet with five or six servings of fruits and vegetables as well as grains, nuts, berries, and organic eggs for amino acids, with consumption of cold-water fish two or more times per week.

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

The general guidelines for a healthful diet requires eating fruits, vegetables, nuts, whole grains, and low-fat dairy products, and avoiding saturated fats, trans fatty acids (partially hydrogenated oils), and processed sugars.12 Some types of fat, specifically those from most plants and fish, are healthful foods.

“The Demography and Epidemiology of Human Health and Aging” by Jacob S. Siegel, S. Jay Olshansky
from The Demography and Epidemiology of Human Health and Aging
by Jacob S. Siegel, S. Jay Olshansky
Springer Netherlands, 2011

Foods such as bread, fresh fruit, meat, pulses and nuts are often absent from the diet and, as a result, intake of dietary fibre and micronutrients such as water-soluble vitamins and iron may be inadequate.

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Therefore, in order to keep calories down or at least at the same level, one must cut down on fats or fat-rich protein foods and increase consumption of complex carbohydrate foods, such as grains, potatoes, fruits, and vegetables.

“Handbook of Nutrition and Diet” by Desai
from Handbook of Nutrition and Diet
by Desai
Taylor & Francis, 2000

Based on the Healthy Eating Index, older Americans need to a) increase their intakes of whole grains, dark green and orange vegetables, legumes, and milk; b) choose more nutrient-dense forms of foods, that is, foods low in solid fats and free of added sugars; and c) lower their intake of sodium and saturated fat.

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

But foods that provide good sources of plant proteins also contain fiber, phytochemicals, and unsaturated fats—dietary components that should be increased to promote health (Figure 6.1b).

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Meal planning strategies A. Emphasis should be on healthful eating habits, with nutrient-dense foods (e.g., vegetables, fruits, legumes, low-fat dairy, lean meats, nuts, seeds, and whole grains) more of the focus than specific nutrients (e.g., protein, carbs, fats).

“Practice Guidelines for Family Nurse Practitioners E-Book” by Karen Fenstermacher, Barbara Toni Hudson
from Practice Guidelines for Family Nurse Practitioners E-Book
by Karen Fenstermacher, Barbara Toni Hudson
Elsevier Health Sciences, 2019

This section also identifies the most nutritious sources of carbohydrates, proteins, and fats; how to balance them for optimal training and health; and how to meet the fluid, vitamin, and mineral intakes necessary to build the foundation of a cuttingedge sports diet and good health.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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33 comments

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  • This is it, I’m done feeling sorry for myself, I’m done feeling like shit. I’m done sabotaging relationships because I hate how I look and very insecure. It’s time to change and I need to do it now ����

  • Lose weight faster with insanely delicious, low-carb, air fryer recipes

    In her book: “Air Fryer Cookbook for Beginners”, Jane Myers shared over 400+ super tasty, quick meal preps to lose weight.

    If you want to eat healthy and lose weight faster, then this book is for you.

    Find it here >>>> https://www.amazon.com/dp/B07YVKXZLH

  • Ok I’m new to all this healthy life style and idk how to calculate it so idk how much of sodium calories and all that I need to eat I wanna loose belly fat but gain muscles �� on my thighs booty so for those who know would ya help me out and tell me how all this work

  • Absolutely loved this video! I have always had trouble sticking with a meal prep plan and staying creative with recipes. I love these. Do you have any tips on how to reheat the food so it still tastes great and has the flavors?

  • Omg these are so easy and delicious!
    I’ve had such a hard time losing weight all my life, having a naturally slow metabolism, terrible mental health issues, shame for my looks and weight all my life have piled up to bad eating disorder tendencies, obesity, and horrible body dysmorphia. I’ve decided to seek help and try to get my life together, and a high protein diet I’ve discovered to be the best option for me, including becoming more active. I want to get better, and your videos help so much! Thank you ♥️

  • Yo, you’re amazing! Thanks for the shopping list already into the video, made this so much easier. Aside from the weight loss aspect, this food looks amazing and appetizing in general, and the fact that I could lose weight eating this good?! I’m doing this

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • Sadly I do not have the time to spend the day cooking or the room to store that amount of food but you’ve given me some good ideas here I love pesto and chicken I’ll be doing that, I like that your recipes are simple, unfortunately I’m a very fussy eater and I don’t like much in the way of meat so just chicken, Cod,haddock and tuna for me,
    I’ll have to think of a few ideas as I want to lose my belly fat, keeping the food interesting and tasty is a challenge for me, much to ponder, ��

  • Adding that list was SUPER helpful at the end! Also, can I suggest you upgrade your skillets, one of them looked scratched and eating from pans like that can be really dangerous (the metal leeches into the body). Give cast iron a try! I think you’ll like it.

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Next Level Diet are doing a great job. Visit their website and see for yourself.

  • Hey i have a question, lets say my maintenance is 2400cal, and i decide to work out and when i workout my total calories burned in a day jumps up to 2700 calories for the day cause now im working out. To build muscle and not fat, do i need to eat 2400 calories? Or do i eat 2700 calories? do i eat what i burn each day or do i eat a calorie intake of what my resting calorie rate is?

  • I know this video is kind of old, but wow thank you. Real meals that actually look appetizing, and the grocery list?!??! Definitely gives me more motivation to eat better and meal prep. Thanks again.

  • I believe I had watched all of your videos online,then this one pops up, and you just fucking slapped me in the face!!! not losing weight eating all his calories �� eggs…. I was so happy eating eggs…. the hole egg….. and the corn and peas, peas!!!! ���������������� I believe it was good!!
    I need a video on what to eat please!!!!

  • Great foods in this list, but one thing you forgot to mention at the end about egg yolks for all those pussies bitching about cholesterol content is that dietary cholesterol (cholesterol you ingest) does NOT translate into blood cholesterol.

  • Completely unnecessary to eat like this. Figure out your daily needed calories. Fast 22 hours a day. Eat ONE meal a day that places you in a deficit. Most importantly EAT WHAT YOU WANT. Pizza. Burgers. Cake. Steak. Fried chicken. Work out daily. Weight will melt off.

    Eating this way SUCKS. It’s bland and tasteless and boring and it’s why yoyo diets exist because no one can stick to these terrible diets. If you have a real job and a family then you definitely can’t keep this up.

    Again, to review.
    (1)determine your daily calorie needs
    (2)fast for 22 to 23 hours a day
    (3)work out fasted and I’m talking hard cardio daily: 30-45 minutes and resistance training when you have time
    (4)eat one meal a day
    (5)eat what the fuck you want
    (6)come in around 150 to 200 calories short of your needs in your meal.
    DONE. This isn’t rocket science.

    There are so many youtubers like this with the catchy positivity sounding intros and the ultra white clean looks to everything but that’s all fluff. Do what I said and your weight will melt off down to the point your body wants to naturally be at. Take back your time. Don’t waste your weekends prepping food. It’s a complete waste of time.

  • Thumbs down and stopped watching further after the first food. Given almonds is one of the highest oxylate foods, it should not be promoted as the healthiest. And if they insist on having on the list, then it should come the disclaimer to sprout and and peel of the skin here most of the anti nutrients are.

  • Thank you Rach! This is perfect especially because you’re from Australia so I can somewhat mirror your ingredients a lot more than an American lol also, so crazy but my boyfriend and I were planning on meal prepping very similar dishes so thank you for taking out the grunt work for us! Haha keep up the great content ����

  • Being fat isnt lean bulking. Shouldn’t u lean bulk if your a beginner in the gym to gain more muscle then a building muscle in a deficit?

  • As specialist, I do think Custokebon Secrets can be great way to lost tons of weight. Why not give it a shot? maybe it can work for you too.

  • I’ve been trying to gain weight everyday I would even force myself to eat even when I’m about to throw up because of too much food, I’m super skinny (not a joke or a flex) and many people judge me and when I meet guests that come to our house or I go to someone’s house they’ll always be like to mother “hasn’t she been eating?” Or “she’s too skinny you need to feed her”. It really hurts it’s like being call fat it hurts either way and this just shows people are never pleased and will always judge you no matter what.

    (Edit: people always think I’m trying to be a model by staying skinny but they never believe me when I say I try not to be skinny I try to gain some weight and fatness but never succeed)

  • This video was absolutely awesome! I love the idea of meal prepping, but it confuses me how people who track macros do it. If you weigh your meat before cooking it, isn’t it harder to track a week’s worth of meats and stuff?

  • When considering eating healthy, you must never fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a risk for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate rapid loss of weight, these diet plans are never a long-term answer for your weight problem. You should look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • Wow these recipes are amazing, thank you for sharing them with us! I want to start meal prepping today and I was really looking for yummy chicken dishes so this is so helpful. Because of the lockdown I gained so much weight so starting from today I will workout and use your recipes to meal prep. Thanks a lot I love your videos and I hope you stay safe and healthy. ��⚘

  • Everyone is different! Seriously buy a healthy high protein fat burning diet plan with a workout from a personal trainer,it will give you the diet and the workout according to your body, that’s what I did anyway and I lost over 40 pounds so far and I am still going for a little muscle gaining ��

  • 1. Almonds lots of fibre, protein and minerals
    2. Coliflower lots of fibre
    Vitamine C,
    3. Broccoli protein and fibre good for your gut and for weight loss
    4. Potatoes potassium and vitamine C. Possible to live of potatoes for a longer time
    5. Liver high amount of iron, copper, vitamine B12 and other minerals
    6. Salmon omega3, protein, potassium. Prevents heart attacks and is very good against depression.
    7. Brussels sprouts vitamine K, reduces stress damage
    8. Blueberries many anti oxidants, potassium,
    9. Egg jogs, lots of colesterol, reduces your food intake.

  • potatoes, blueberries, salmon and tuna, shellfish, yup but theres a lot of greens like kale or spinach, and also others foods that are denser in nutriments than those

  • I need to gain weight but in a healthy way, not by stuffing my face with junk food/fast food like everyone else tells me. I’m 24 and I am 5’10 120 lbs.

  • You guys should download  a. App called ( calorie munch out ) its a good app to monitor your family’s calorie count. Ita available only in the apple app store..

  • Amazing! Interesting how we can find everything we need in nature. Diversification is the key. You can also watch https://www.youtube.com/watch?v=_XWvkNUQKyQ&t=3s. Thank you!

  • Am I the only one here…who is actually here to lose weight avoiding the foods she recommended��….tbh….I can’t everrr follow a proper diet��..poor me��

  • NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

  • I like to eat chicken livers only add salt and pepper is so yummy. Last month I visit my doctor for wellness. She ask me “why are you cholesterols is high? What do you eat? The answer is LIVERS. I have to stop eating because is has high cholesterol. It’s good for something but increased too much cholesterol