Changing Your Diet: Choosing Nutrient-Rich Foods

 A diet rich in nutrients is a good choice. Nutrient-rich foods (or nutrient-dense) are low in sugar and sodium. They are high in vitamins and minerals but have very few calories. Micronutrients are vitamins and minerals that your body requires. They are essential for your health and nourish your body. They can lower your risk of developing chronic diseases. They can be absorbed by the body through food.

To get different vitamins, try eating a variety of food. Fruits and vegetables are naturally nutrient-rich. High in nutrients are fish, lean meats, whole grains, dairy products, legumes, and nuts as well as lean meats.

The path to better health

Your body may not receive all the micronutrients it needs. Americans tend to consume foods high in calories but low in micronutrients. These foods are often high in sugar, salt, saturated and trans fats. This diet can lead to weight gain. This diet can increase your chances of developing heart disease or type 2 diabetes.

The U.S. Department of Agriculture (USDA) states that Americans may not be getting enough of the following micronutrients.

Nutrient	Food sources
Calcium	Nonfat and low fat dairy, dairy substitutes. Broccoli, dark leafy greens and sardines.
Potassium	Bananas and cantaloupe, raisins and nuts, as well as fish and other dark greens.
Fiber	Legumes are dried beans and peas; whole-grain foods, brans, fruits, seeds, apples, carrots and raspberries; and other colorful fruit and vegetable
Magnesium	Peas, spinach, black beans, and almonds
Vitamin A	Eggs, milk and sweet potatoes.
Vitamin C	Tomatoes, oranges, strawberries, tomatoes and red and green bell and bell peppers
Vitamin E	Nuts, avocados, whole-grain foods and seeds.

All the foods listed above are excellent choices. Here are some suggestions to make your diet more nutritious.

Grains

Whole-grain foods have low fat. They are also rich in fiber and complex carbohydrates. This makes you feel fuller for longer periods of time and helps prevent overeating. You should check the ingredient list for "whole" to see if it is "whole wheat flour", or "whole oatmeal flour". Look out for products with at least 3 grams fiber per serving. Some enriched flours contain fiber, but they are not nutrient-rich.

These foods are worth trying:

• Oats can be rolled or cut in steel

• Whole-wheat pasta

• Whole-wheat tortillas

• Whole-grain crackers, breeder adds and rolls (wheat or Rye)

• Wild or brown rice

• Barley, quinoa and whole wheat, as well as buckwheat and whole corn.

Vegetables and fruits

Naturally, fruits and vegetables are low in fat. You can add variety, nutrients, taste, and flavor to your diet. You should look for brightly colored fruits and vegetables, particularly orange and dark green. Vitamin as well as some pills such as Cenforce 100mg and Cenforce 200 for your health.

These foods are worth trying:

• Broccoli, cauliflower and Brussels sprouts

• Leafy greens such as chard and cabbage, romaine and bok choy

• Dark leafy greens such as spinach or kale are good choices.

• Pumpkin, squash, sweet potatoes, sweet potatoes, turnips and carrots

• Snap Peas, green beans and bell peppers are all good options.

• Mangos, apples, plums and mangos. Papaya, pineapples and bananas.

• Blueberries, strawberries and cherries, as well as pomegranates and grapes.

• Citrus fruits such as oranges and grapefruits

• Peaches, pears and melons

• Avocados and tomatoes

Meat, poultry and fish.

Beef and pork

Low-fat and lean cuts of meat are best. Look out for the words "round", "loin," and "leg" in their names. Before cooking, trim any outside fat. Before eating, trim any extra fats. These meats are best prepared by baking, broiling, or roasting. You should limit the amount of beef, pork, veal, or lamb you consume. Even lean cuts have more fat and cholesterol than other protein sources.

Poultry

The best cut of poultry is chicken breasts. They are low-fat and high in protein. Before cooking, remove any skin or fat. Broiling, roasting, grilling and broiling are all good ways to cook poultry.

Fish

Fresh shellfish and fish should be clear and damp. The fish should be fresh and clean with a firm, springy texture. You can also choose canned or frozen low-salt fish if fresh fish is not available. The best source of omega-3 fatty acid is wild-caught oily fish. These include salmon, tuna and mackerel as well as sardines. The best ways to prepare fish are steaming, baking and broiling.

Beans, and other non-meat source

Non-meat protein sources can also be nutritious. Consider adding peanut butter, beans, peanut butter, and other nuts to your daily diet.

These foods are worth trying:

• Lean cuts of beef and pork, veal, and veal

• Turkey bacon

• Ground turkey or chicken

• Wild-caught salmon, and other oily fish

• Haddock and other white fish

• Wild-caught tuna, canned or fresh

• Shrimp, mussels and scallops (without any added fat)

• Lentils, beans, chickpeas and lentils are all legumes

• Nut butters, seeds and nuts

Dairy substitutes and milk alternatives

You can choose low-fat, skim, or enriched milk alternatives. In recipes and coffee, you can substitute cream with evaporated skim milk. Low-fat and fat-free cheeses are best.

These foods are worth trying:

• Low-fat, skim or nut milk, such as soya or rice, are available

• Instead of cream cheese, you can use skim ricotta

• Low-fat cottage cheese

• String cheese

• Plain nonfat yogurt can be substituted for sour cream

Things to Consider

The outer circle of grocery stores contains the majority of nutrient-rich food. Your daily calorie requirements will determine how many nutrient-rich foods to eat. The USDA website ChooseMyPlate.gov provides nutrition information for children and adults.

Ask your doctor questions

• These foods can easily be added to my daily diet.

• What can I do to ensure I'm getting enough nutrients if I have a restricted diet like vegetarian or vegan?

• Are multivitamins or supplements allowed to enhance my nutrition?