With grocery stores stocked with so many foods and beverages, consumers have an almost bewildering array of options to choose from. Some are healthy, others not so much. When making choices, look for foods and beverages that provide the best nutrient bang for your buck. These items provide the most amount of nutrients in relation to their calorie content.

In other words, they are nutrient dense. The federal government's new Dietary Guidelines emphasize how nutrient-dense foods can help you make every bite count.

What are nutrients? They include carbohydrates, proteins or fats, as well as other essential substances that promote growth, provide energy and maintain health. Nutrients are used by many systems of our body to keep them functioning at optimum levels.

Nutrient-dense foods often are lower in calories compared to other foods with fewer nutrients. For example, fruits, vegetables, whole grains, lean meats, nuts, beans, seeds and certain oils are all considered nutrient dense.

The calories in foods with few healthful nutrients often are referred to as empty calories. Some empty-calorie or low-nutrient foods are potato chips, white bread and fruit snacks, while a baked potato, whole-grain bread and fresh fruits are nutrient dense.

Aside from fresh fruits and vegetables, packaged and frozen items also can be nutrient dense. To find out, check the Nutrient Facts label on the side of the container. Plain Greek yogurt can help fill the dairy gap.

One cup provides milligrams of calcium, milligrams of potassium, and 27 milligrams of magnesium, on top of 25 grams of protein. Greek yogurt is also a delicious soup garnish, and it makes excellent dips for both fruits and veggies," she adds.

It also supplies magnesium and health-protecting plant compounds, such as flavonoids and carotenoids. This leafy green veggie is less bitter than regular spinach, which makes it more approachable and versatile, and it also happens to be one of the less expensive pre-washed leafy greens in the market.

Buying pre-washed baby spinach makes it more convenient to regularly eat these greens because you can easily add a fistful to soups, smoothies, pasta dishes, sandwiches, and wraps.

And just a fistful could have a significant impact on your health. One study found that eating just a cup of raw or a half cup of cooked leafy greens like baby spinach per day may preserve memory and thinking skills as you age.

The study tracked more than older adults over 10 years and found that compared to those who didn't regularly consume leafy greens, those who ate this amount had the memory and cognitive ability of someone 11 years younger.

Nutrients like vitamin K, folate, lutein, and beta carotene, which are rich in baby spinach as well as other leafy greens, may offer neuroprotection. If you're not currently a baby spinach eater, try adding a little bit to foods you're already fond of, like pasta or eggs.

According to Cassetty, walnuts have more ALA—the plant-based omega-3 fatty acid—than any other nut. This serving also supplies 4 grams of protein, 2 grams of fiber, and a good source of magnesium, a nutrient that's involved in maintaining healthy blood pressure and blood sugar levels," she explains.

Because they pack so much nutrition in every bite, a study found that eating them daily for six months significantly improved diet quality and led to healthier LDL cholesterol.

Walnuts are great for snacking and sprinkling on salads, oatmeal, and yogurt parfaits. You can also crush walnuts to use as a healthier alternative to breadcrumbs as a crust for chicken and fish.

Few foods are as inexpensive and nutritious as a carton of eggs. According to Cassetty, a large egg has 6 grams of protein plus vitamin D, selenium, zinc, iodine, folate and other B vitamins, vitamin A, and choline. Eggs are packed with nutrients and are healthy on their own, but they also pair well with other nutrient-dense foods, like veggies and whole grains.

Plus, eating eggs can help clear the liver of harmful free radicals after drinking alcohol, so they're good for preventing hangovers.

According to Cassetty, unsweetened dry oats are an affordable way to get a spectrum of vitamins and minerals, like iron, magnesium, zinc, selenium, and B vitamins. They're also rich in fiber, and they contain 5 grams of plant-based protein. Of course, oats are a breakfast staple, but they're also great in place of breadcrumbs in foods like meatballs.

You can also grind oats to make whole grain flour for healthier baked goods, and they're also a good choice for energy bites. The Dietary Guidelines recommend eating two servings of seafood each week because of the valuable nutrients seafood provides.

A small can of light tuna, which is lower in mercury than white tuna, has 91 calories and 20 grams of protein, plus 50 IUs of vitamin D. Vitamin D is essential for immune functioning, and the majority of Americans don't consume enough of this nutrient.

That's why tuna salad is one of my go-to weekday lunches, and I also like balancing out pasta dishes with canned tuna," she adds.

Frozen fruits and veggies are always a good choice since they're just as nutritious as fresh produce and are usually a more budget-friendly option. Plus, according to Cassetty, people who consume frozen fruits and veggies eat more produce than people who stay away from frozen produce.

Blueberries stand out for being rich in polyphenol antioxidants called anthocyanins. Studies link regular blueberry consumption to a lower risk of heart disease and diabetes, and less cognitive decline over time. One of Cassetty's favorite ways to enjoy frozen blueberries is to heat about half a cup in the microwave until they're warm and the juices release.

Once warmed, add about a teaspoon of chia seeds and let the mixture sit for at least 10 minutes. Plus, plant-based protein is less expensive than meat and poultry. Frozen edamame is an easy snack or appetizer, but you can also mix shelled edamame with many common foods. For example, adding shelled edamame to mac and cheese makes this meal healthier.

Department of Agriculture and U. Department of Health and Human Services. Consider varying your sources of protein. Try replacing some meat and poultry with seafood or with bean, tofu, or pea dishes. These foods tend to be low or lower in saturated fats, and beans and peas provide fiber.

Pinto beans, kidney beans, black beans, chickpeas, split peas, and lentils are all healthy options. Look for ways to add unsalted nuts and seeds to your meals and snacks too, but keep amounts small since these foods are high in calories.

Fats are a source of energy and help maintain healthy organs, skin and hair. Fats also help your body absorb vitamins A, D, E, and K. Try to choose foods that are low in fat or fat free. Sources of better fats include vegetable oils such as soybean, corn, canola, olive, safflower, and sunflower oils.

Polyunsaturated fat is also in nuts, seeds, and fish. Walnuts, flaxseed and salmon are examples of foods with polyunsaturated fat. Be sure to consume plenty of liquids, especially water. You need to replace the fluids you lose every day. This may help prevent constipation and dehydration.

Besides water, other good choices are unsweetened tea, low-fat or fat-free milk, and percent fruit juice. You can also increase your intake of water by eating vegetables and fruits, which have a high moisture content.

All food labels contain a list of ingredients and nutrition information. Ingredients are listed in order by weight, which means that the ingredient present in the largest quantity is listed first and the ingredient present in the smallest quantity appears last. Nutrition information is found on the Nutrition Facts label.

Another balanced eating plan is the DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension. It is designed to help prevent or manage high blood pressure, or hypertension. The plan suggests which foods to eat and how much to eat.

Your doctor may recommend other eating plans to help manage health conditions that occur as you get older.

Are you ready to uncover the secrets to a healthier, more vibrant you? Download our Nutrient Dense Food Lists Here. Our carefully crafted food lists are your map to a world filled with delicious and nutrient-packed options.

These lists are like the X on the treasure map, leading you to a goldmine of wellness. Explore, experiment, and embrace new flavours, textures, and in the adventure that awaits you. Nutrient density is simply a measure of the nutrients per calorie within a food or meal.

Nutrient-dense foods are your secret weapon, allowing you to stock up on essential nutrients without piling on unnecessary calories. Imagine your appetite as a nutrient-seeking missile, instinctively hunting for the precise nutrients your body craves.

Nutrient-dense foods are like your secret hack to satisfy cravings with less energy. Perfect for those seeking to manage hunger, boost satiety, shed pounds without battling Herculean willpower, and fortify their body with the nutrients it craves without the guesswork.

When it comes to the most nutritious foods, non-starchy vegetables are the reigning champions, packing a punch of vitality with minimal calories.

Getting all the protein and energy you need from these foods alone will be challenging. While veggies often hog the spotlight for being the most nutritious foods, animal-based foods come to the rescue, especially for protein and B vitamins.

These foods are also a great source of lean protein. Because we tend to eat more of these foods than non-starchy vegetables, we often get more of the nutrients we need from them, particularly protein and B vitamins.

Dairy shines as a bastion of nutrients, boasting calcium and protein in abundance. Although modest in protein, fruit can provide more nutrients like potassium and vitamin C, seldom found in other food groups.

Our satiety analysis shows that we have distinct cravings for all essential nutrients to some extent. Our data-driven insights show precisely how much of each nutrient we need to survive and the Optimal Nutrient Intake that aligns with greater satiety and vibrant health.

The chart below shows our response to calcium in food based on , days of data from free-living people. However, towards the right, we see that foods that contain more calcium per calorie satisfy our cravings for calcium more efficiently, with less energy. The Optimal Nutrient Intake for calcium is challenging but achievable with whole food.

We see a similar satiety response to vitamins. Try replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses. Most nutrient-rich foods are found in the perimeter outer circle of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs.

gov offers nutrition information for adults and children. Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-Rich Diet. Department of Agriculture, ChooseMyPlate.

gov: Start Simple With MyPlate. Last Updated: April 18, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Having a healthy heart is vital to your overall health.

Two of the simplest yet most important ways to…. Certain fats like omega-3 fatty acids should be part of your diet. You should limit your intake of other…. Adopting healthy habits allows you to take charge of both your physical and mental health, as well as positively….

Visit The Symptom Checker. Read More. Nutrition: Tips for Improving Your Health. Nutrition: How to Make Healthier Food Choices. Nutrition: Keeping a Food Diary. Nutrition for Weight Loss: What You Need to Know About Fad Diets.

The Truth About Energy Drinks. Overeating in Children and Teens. Home Prevention and Wellness Food and Nutrition Healthy Food Choices Changing Your Diet: Choosing Nutrient-rich Foods.

Path to improved health You may not get all the micronutrients your body needs. Nutrient Food sources Calcium Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines Potassium Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens Fiber Legumes dried beans and peas , whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables Magnesium Spinach, black beans, peas, and almonds Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers Vitamin E Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens All of the above foods are good choices.

Grains Whole-grain foods are low in fat. Choose these foods: Rolled or steel cut oats Whole-wheat pasta Whole-wheat tortillas Whole-grain wheat or rye crackers, breads, and rolls Brown or wild rice Barley, quinoa, buckwheat, whole corn, and cracked wheat Fruits and vegetables Fruits and vegetables naturally are low in fat.

Choose these foods: Broccoli, cauliflower, and Brussels sprouts Leafy greens, such as chard, cabbage, romaine, and bok choy Dark, leafy greens, such as spinach and kale Squash, carrots, sweet potatoes, turnips, and pumpkin Snap peas, green beans, bell peppers, and asparagus Apples, plums, mangos, papaya, pineapple, and bananas Blueberries, strawberries, cherries, pomegranates, and grapes Citrus fruits, such as grapefruits and oranges Peaches, pears, and melons Tomatoes and avocados Meat, poultry, fish, and beans Beef, pork, veal, and lamb Choose low-fat, lean cuts of meat.

Poultry Chicken breasts are a good cut of poultry. Fish Fresh fish and shellfish should be damp and clear in color. Nutrient density refers to the amount of beneficial nutrients in a food in proportion to how many calories it has or its energy content.

According to the National Institutes of Health and the U. 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.

Healthy, whole foods provide us with essential vitamins, minerals, amino acids that form protein , fatty acids and more. Another way a nutrient-dense diet could be described is as an anti-inflammatory diet , which we know is important for preventing chronic diseases and risk factors like heart disease, high blood pressure, diabetes and obesity.

Many experts believe that your overall health may be determined in part by your nutrient intake divided by your daily calorie intake. For example, the U. In the same vein, calories of brown rice is NOT the same as calories of kale either. Sure, brown rice is a natural food, but it is also far less nutrient-dense than kale and a host of other foods, too.

On Dr. To give a little perspective, you would have to eat four bowls of oatmeal to equal the nutrient density of just one bowl of strawberries. Related: What You Need to Know About the Most Common Nutrient Deficiencies in Women.

Nutrient-dense foods are real and unprocessed as opposed to chemically altered, manmade or filled with synthetic ingredients. A well-rounded, largely unprocessed diet is superior to taking supplements and eating a processed diet because real foods have complex chemical structures that are very difficult to replicate.

Based on the amount of nutrients in proportion to the amount of calories that these foods have, here are the most nutrient-dense foods available to us: Ad. In addition to preventing nutrient deficiencies, eating more whole foods is beneficial for maintaining a healthy weight.

When you repeatedly choose foods that pack fewer calories into each bite, you naturally lower the overall calorie density of your diet. This helps you get all the essential vitamins and minerals you need without feeling hungry or deprived, and it also prevents over-consuming calories and gaining weight.

A big advantage to following a nutrient-dense diet is that you can maintain a healthy weight without cutting out any particular foods or food groups, following any fad diets or counting calories.

In fact, because nutrient-dense foods are low in calories to begin with because they tend to have lots of fiber, water and no additives , you may be able to actually eat MORE food but still lose weight in the process.

Ready to increase the amount of nutrients you pack into your meals? Here are some tips for adding the most nutrient dense foods to your diet:. Author and lecturer Michael Pollan points out that there are 80, known edible plant foods, about 3, of which have been, or still are, in common use in the human diet.

And yet over 60 percent of calorie intake worldwide consists of just four highly subsidized, industrialized crops: corn, rice, soy and wheat.