Many studies show that the average American diet is rich in energy but poor in nutrients, or, in other words, high in calories but not very healthy. This can happen for many reasons, from time constraints on a busy schedule to the ever-rising cost of food.
The good news is, there are quick and even inexpensive tricks that can improve the nutrient density of your meals without making you completely alter your lifestyle.
Nuts can have surprisingly high calorie counts, but they are also one of the most nutrient-dense foods. Most nuts are rich in healthy unsaturated fats, fiber, protein, and magnesium and a great source of vitamins.
Seeds, which are quite a bit cheaper than most nuts, are similarly full of nutrients but have fewer calories. Add an ounce or two to your salads, sauces, or rice dishes to dramatically increase your nutrient intake.
If you want to boost the nutrient density of your meals without affecting calories, just add in an extra serving of veggies. Leafy greens, in particular, are among the most nutrient-rich vegetables. Just a cup of raw spinach provides 16% of the daily value for vitamin A and 120% of vitamin K—for a mere seven calories. Other options include kale, carrots, garlic, green peas, sweet potatoes, and collard greens.
Adding veggies does not just mean eating salads or vegetable mixes, either. Sauces are quick and easy ways to add nutrients to any dish, so sneak in a bit more veg with pesto or tomato sauce instead of mayo or other fats for your meals.
Changing your diet can be more difficult and expensive than people expect. To ease into a healthy diet and save yourself some money, aim for adjusting just one meal. If you tend to eat sugary cereals for breakfast, swap them out for oatmeal with some fruit or even a bowl of quinoa.
At dinner and lunch, consider adding healthy vegetable toppings to your pizzas, tacos, and sandwiches, rather than extra meat or cheese.
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.