Tegan’s Guide to eating Nutrient-Dense Foods
We’ve been talking a lot lately about the benefits of a balanced diet and have put a particular emphasis on eating nutrient dense foods.
To re-cap, a balanced diet is essential for keeping the body functioning at full strength. The food we consume can affect every aspect of our health including the immune system, hormone production, sleep quality, and skin health. By creating balance on our plates we can maintain good health and see improvements in energy levels and overall vitality.
Nutrient dense foods are foods that contain a high nutrient value. Foods like lean meats, whole grain pasta & bread and fresh fruits & vegetables, have greater nutritional value than processed products. For example, if you compare a piece of whole-grain toast to a piece of white toast, the whole-grain slice will likely contain more minerals and fibre than its refined counterpart. It can seem a little overwhelming at first, but learning how to choose options with a higher nutrient density can help to improve the nutritional quality of your diet.
Here are a few examples to get you started:
When buying fruits & vegetables look for fresh products and opt for whole foods, instead of pre-cut alternatives.
Choose brown rice, whole-grain pasta & bread, or grains like barley & quinoa instead of white rice, bread or pasta.
Opt for fresh cuts of lean meat instead of processed meat like bacon or sausages.
For sweets, try fruits like oranges, blueberries or raspberries, cherries, or make your own dessert with chia seeds, coconut milk and melted dark chocolate, instead of ice cream or chocolates from the lolly aisle.
Getting bored of lettuce? Try introducing some kale, baby spinach, arugula, or even swiss chard into your salads & side dishes. Adding in fresh herbs or spices to salad dressings is another good way to add extra nutrition, flavour and introduce bitter rich foods which can help stimulate digestion.
Ordinary potatoes are delicious and I’ll eat them just about any way they come, but have a lower nutritional value when compared to other starchy vegetables. For an alternative you could try sweet potatoes or roasted & smashed carrots or pumpkin. Broccoli & Cauliflower mash with a little bit of feta cheese for added flavour is another tasty alternative.
It is absolutely fine to eat ice cream or bacon (or ice cream AND bacon if that’s what you’re into) occasionally but it’s important to focus on eating nutrient dense foods to make sure we get more of the good stuff in our diets.
Instead of denying ourselves the foods we enjoy, the idea here is to gain an understanding of what nutrient density is and learn how to choose foods with a higher nutritional value. This will help to build healthy eating habits and ensure that we nourish our bodies with everything they need to thrive. Creating a balanced diet that makes you feel good doesn’t mean you have to make drastic changes all at once. Start the process slowly; experiment with different ingredients, try new recipes, and discover what foods you really love to eat.
So, now that we’ve covered what nutrient density is and have an idea of how to choose ingredients, there are a few ways to ensure that we get the most out of the food we eat. The way we store and prepare certain ingredients can lower the nutritional value of our food.
Storing Fruit & Vegetables
Heat, light, and oxygen all contribute to the decomposition of foods, so it is important to keep most of your veggies stored in the fridge until they’re cooked or eaten. To preserve cut vegetables, squeeze some lemon juice over them and store in an airtight container- this creates a ‘barrier’ and slows the process of oxidation. Keep in mind that the larger the peeled or cut surface area, the quicker vegetables will brown. A good way to avoid this is to peel or cut vegetables immediately before eating or cooking.
To keep herbs fresh for longer, store them in a jar of water in the fridge and cover with a plastic bag. You can also remove the leaves from the stems and store them in ice cube trays in the freezer.
Some fruits, like tomatoes and avocados, should be kept at room temperature and away from light.
Hot Tips
Put unripened avocados in a paper bag along with a banana to soften.
Chuck an apple in with your potatoes. The gas that apples release will prevent them from sprouting.
If you’ve got a head of lettuce, pull the leaves apart and store them in a container with some paper towel to absorb the moisture to stop them from going brown or slimy.
For vegetables that are a bit tired- boil, puree and keep in the fridge or freezer to use as a stock later.
Steaming Vegetables
Some vegetables such as broccoli, cauliflower, leafy greens, capsicums, and brussels sprouts lose some of their nutrients when they are over-cooked. The best way to prepare these ingredients is to steam or saute them over a low heat. They are also great eaten raw!
To Peel or Not To Peel
Leaving the skin on vegetables like carrots and sweet potatoes, and fruits like apples and pears retains more nutrients as many of the minerals they contain are found in the skin. Make sure to wash them well and then chop and bake, steam, or saute as usual.
Chopping & Crushing
When fruits and vegetables are chopped or crushed, it helps to release some of the nutrients by breaking down plant cell walls.
Garlic should be minced or finely chopped as this process releases the nutrient allicin, which helps to form other beneficial compounds as food is digested.
There are many other ways to retain nutrients when cooking or storing food, this is just a quick overview. Let us know on social media if you have any tips for storing and preparing food.
Until next time.
Love,
Tegan x