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A Journey Through Nutrient-Dense Foods

Getting the most health bang for your buck from the foods you eat starts with selecting nutrient-dense foods — those low in calories yet high in disease-fighting micronutrients like vitamins, minerals and antioxidants. Here are some of our favorite powerhouse foods to incorporate into your diet and your cart as you make your way through the grocery aisles.

Chia Seeds
Health Benefits: these tiny seeds pack a nutritional punch — they’re high in fiber which naturally helps keep you full and can help regulate blood sugar levels; they’re also a plant source for omega-3 fatty acids which are good for heart and artery health
Use It: make a breakfast pudding; add to homemade granola; sprinkle on salads; mix with your favorite seasonings for a crunchy coating for chicken or fish

Health Benefits: full of flavor and crunch, this low-calorie veggie is loaded with vitamin C which helps support a healthy immune system. They also contain significant amounts of glucosinolates, which support the body’s own natural detoxification system
Use It: slice into salads; pickle them; slice and sauté, then sprinkle with blue cheese & chives

Health Benefits: the smooth, creamy texture is attributed to their fat content, which is mainly heart-healthy monounsaturated fats; they’re also rich in plant sterols, a plant compound that has cholesterol-lowering properties
Use It: slice on top of an omelet or whole grain toast; mash for guacamole; add to smoothies and ice pops

Health Benefits: nutritious and versatile, this high-quality protein choice offers a variety of disease-fighting nutrients; the yolk is high in choline which aids in brain development and memory as well as zeaxanthin and lutein which contribute to vision protection
Use It: serve poached over roasted asparagus sprinkled with Parmesan cheese; hard-cook for quick snacks

Health Benefits: full of protein and fiber, this “super bean” is a healthful substitute for high-fat protein sources; it’s also rich in folate, which is an important vitamin for a healthy pregnancy
Use It: add shelled edamame to salads or a veggie-packed grain bowl; purée with sesame oil, garlic, ginger and lemon juice for an Asian-inspired hummus

Health Benefits: refreshingly juicy citrus fruits, like oranges and grapefruits, are known for their high levels of vitamin C; they also offer many other important nutrients like potassium which helps maintain healthy blood pressure levels
Use it: zest and juice to add to marinades, homemade vinaigrettes or cooked vegetables; segment and toss into a salad; chop for a citrus salsa

Dried Goji Berries
Health Benefits: despite their small size, goji berries are high in antioxidants and vitamin A which is needed for good eyesight; commonly found in energy bars, granola, tea and snack foods
Use It: add dried berries to cereal and trail mixes; soak dried berries and add to smoothies or baked goods

Health Benefits: a nutrient-rich powerhouse, this leafy green is an excellent source of vitamins A and C; like other greens it is high in vitamin K which is needed for healthy bones and for healing wounds
Use It: make pesto; add to hot pasta and stir-fries; make snack chips; incorporate into smoothies

Wheat Berries
Health Benefits: wheat berries are whole, unprocessed wheat kernels that are rich in hunger-busting fiber and protein; they are also a good source of magnesium which helps maintain normal blood pressure levels and build strong bones
Use It: stir into hot breakfast cereals, pilafs and salads