By Maritza Rodriguez, Clinical Nutrition Manager RDN, LDN

Science does not yet officially recognize what a superfood is, but the name is commonly given to a food when its composition includes elements that are believed to benefit health beyond its nutritional value. A nutrient-dense food would fit well within this description. In fact, nutrient-dense foods offer extraordinary nutritional value. It’s so much so that regular consumption could have a considerately positive effect on health and well-being. 

A nutritionally balanced meal plan provides all the necessary elements that, working in synergy, can help promote health and prevent illness. By focusing on variability, rather than a few specific foods, we not only benefit from a broader spectrum of vitamins, minerals, and other essential nutrients, we also take advantage of a diversity of food colors. This will help us achieve a more appetizing dish — avoiding the monotony of a bland plate. After all, they say variety is the spice of life!

Variety also helps us avoid eating an unnecessarily large amount of only a handful of nutrients, and from being vulnerable to develop deficiencies of other essential elements. Well-planned, healthy meal plans should always include fruits, vegetables, whole grains, legumes, low-fat or fat-free and unsweetened dairy products, unsalted nuts, seeds, fish, poultry, eggs, lean meat, and heart-healthy, plant-based oils. 

Helpful tips:

✔ Fill half your plate with vegetables and some fruits. 

✔ Arrange one-quarter of your plate with whole grains. 

✔ Complete the other quarter with protein foods. 

✔ Choose plant-based protein foods more often.

✔ Choose nutrient-dense foods when building a meal.

Building Your List of Nutrient-Dense Foods

When planning your meals, focus on minimally processed foods. We invite you to review the following list:

Fruits: Fruits add vitamins, minerals, antioxidants, and dietary fiber to your meals. From this group, berries are among the fruits with higher amounts of antioxidants, which protect your cells from oxidative stress. 

Vegetables: Leafy greens, such as kale, arugula, spinach, and collard greens, are first in the list for their high content of antioxidants — vitamins A, C, and K. Accompanying this group are also cruciferous vegetables. Cruciferous vegetables are good sources of phytonutrients, which may help lower inflammation, and reduce the risk of cancer. Part of this group are broccoli, cabbage, cauliflower, and Brussels sprouts.

Unsalted nuts: Nuts are good sources of plant-based protein. Due to their content of unsaturated fatty acids, they may help promote heart health. Most nuts, including cashews and almonds, are good sources of magnesium (which plays a role in controlling blood pressure). Walnuts are one of the richest sources of omega-3s, which benefit the cardiovascular system. The USDA claims that eating 1.5 ounces (about a handful) of nuts per day may reduce the risk of heart disease. 

Seeds: Seeds are good sources of healthy fats, fiber, iron, and magnesium. Chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sunflower seeds, and sesame seeds are great options. Flaxseeds are one of the richest sources of alpha-linolenic acid (ALA) in the North American diet. This healthy fat is linked to reduction in blood triglyceride values and has a strong anti-inflammatory response.

Legumes and beans: Legumes are good sources of fiber, protein, potassium, folate, and calcium. Beans have a low glycemic index, which may help control the rise of blood sugar levels. Black beans, chickpeas, navy beans, and lentils are included in this amazing group. 

Whole grains: This group is a source of important nutrients, including complex carbohydrates, fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Whole grains provide heart-healthy, soluble fiber that helps regulate blood sugar and cholesterol levels. Here we can find quinoa, oatmeal, whole barley, brown rice, farro, and buckwheat, to mention just a few. Barley, wheat bran, and wheat germ are good sources of insoluble fiber. This type of fiber helps keep you regular and promotes digestive health. 

Low-fat dairy products: By selecting low-fat dairy products, you reduce calories, saturated fat, and cholesterol, without affecting the amount of essential nutrients, such as protein and calcium. Regular intake of this group has been credited with lowering the risk of obesity, type 2 diabetes, and hypertension. 

Yogurt: Yogurt supplies your GI tract with healthy bacteria. It contains many of the essential nutrients your body needs. It is a good source of calcium, phosphorus, magnesium, and potassium. These minerals are necessary for the regulation of blood pressure, metabolism, and bone health. It is also high in B vitamins, particularly vitamin B12 and riboflavin. Both nutrients may protect against heart disease. 

Fish: Prefer fatty fish, such as salmon, sardines, trout, anchovies, mackerel, and herring. These are significant sources of omega-3 fatty acids, which may help lower risk of heart disease. Aim to eat at least two portions of 4 ounces of fish per week. 

Lean meats and poultry: They are rich in protein, and low in fat. Poultry provides important vitamins like B3 and B6, as well as trace minerals like choline. 

Eggs: Eggs are one of the most nutritious foods you can find. They are rich in high-quality protein, vitamins, minerals, good fats, and some important elements — such as choline, a nutrient necessary for brain, heart, and eye health. 

Heart-healthy, plant-based oils: There is a wide range of plant oils with significant content of monounsaturated and polyunsaturated fatty acids that can help improve “good” (HDL) cholesterol levels, thereby lowering your risk of heart disease and stroke. Olive, avocado, and canola oils are good sources of monounsaturated fatty acids. Canola is also considered high in polyunsaturated fats. Other good sources are sunflower, corn, and soybean oils. Cook with healthy oils, but use them sparingly. 

Herbs and spices: Spices and herbs have a strong antioxidant and anti-inflammatory effect. Turmeric, cinnamon, ginger, cayenne pepper, rosemary, garlic, and oregano are some of these wonderful ingredients. 

Fermented foods: This particular group provides body-friendly organisms or probiotics that are linked to overall health in many ways, from improving digestion to helping strengthen the immune system. Tempeh, kombucha, kimchi, kefir, and sauerkraut are some examples. 

Beverages: Coffee, green tea, and black tea are pleasant beverages that not only boost your energy, but they are full of antioxidants. Their antioxidative components are related to the prevention of some types of cancer, and protection from Alzheimer and dementia. These are only a handful of great benefits that these amazing beverages provide. Nevertheless, be cautious with caffeine, which can make you irritable. It may also be linked to a decrease in calcium absorption, which can lead to bone fractures.