Are You Eating Nutrient Dense Foods?
You can maximize your nutrient dense food intake by seeking out brightly colored fruits and vibrantly colored vegetables. Non-starchy vegetables have the highest nutrient density, which means they have the most nutrients per calorie. Organic produce is best for the lowest pesticide residue intake, which is a concern because as the Paleo Dietitian explains, pesticides are “meant to be toxic and kill any creatures that want to eat the plant before you do. Pesticide residues on produce may cause brain and nervous system problems, cancer, hormone disruption (including infertility and PCOS) as well as irritation of your skin, eyes and lungs.”
You can also consult the dirty dozen list by the Environmental Working Group (EWG) to ensure you’re getting the most bang for your buck by purchasing organic items that are the most susceptible to highest pesticide residue and saving some money purchasing conventionally grown items that are on the clean 15 list. Local produce will also contribute to the most nutrient value because it will be the freshest due to the amount of time it will have had to travel to get from the farm to your table.
Another way to pack in a big nutrient punch is to create meals that are balanced with a variety of these nutrient “superfoods.”
List of Superfoods:
- Organ Meats
- Carrots
- Tomatoes
- Broccoli
- Spinach
- Kale (thought to be the most nutrient dense leafy green)
- Berries
- Apples
- Cherries
- Pomegranates
- Oranges
- Salmon
- Tuna
- Sardines
- Trout
