contemplate the nutritional density of food is one of the essential factors to generate a healthy and balanced diet. In fact, there are more aspects that are interesting to consider such as strategies to overcome cravings, for example. In any case, nutrition is linked to a physical activity plan that compensates for the effort of eating healthy. And, logically, to deliver to the body all the nutrients it needs to function.
About nutritional density
What is it? This concept refers to the amount of essential nutrients (such as vitamins, minerals, proteins, fiber, etc.) that a food provides in relation to its caloric content. In other words, a food with high density offers a greater concentration of nutrients for each unit of energy it provides.
These foods are generally healthier. Because? Well, because it helps satisfy the nutritional needs of the body without contributing excessively to the total caloric intake. And, furthermore, in this context, we must be aware of the myths and erroneous beliefs regarding nutrition.
On the other hand, foods with low density They usually contain a lot of calories compared to the amount of nutrients they provide. And this can lead to excessive calorie consumption without meeting nutritional needs.
Choosing foods with high nutritional density is a strategic key to promote a balanced and healthy diet. And it must be taken into account that eating everything is not eating healthy. This means including a variety of fruits, vegetables, whole grains, lean proteins, and nutrient-dense foods in your daily diet. Additionally, favoring these foods can help improve overall health and prevent diet-related diseases.
What are these foods?
It is essential to know them because incorporating a variety of these foods into your diet can help you obtain a wide range of essential nutrients without consuming too many empty calories. It is important to remember that the key to healthy eating lies in variety and balance.
We start with the dark green leafy vegetables. Among them, spinach, chard, kale and watercress. All these vegetables have in common that they are rich in vitamins A, C, K, folic acid, iron and calcium. Broccoli, for example, contains fiber, vitamin C, vitamin K, folate and antioxidants that can contribute to the prevention of diseases.
We continue with the berries. You can find them very easily in any supermarket. For example, blueberries, strawberries, raspberries and blackberries stand out as they are rich in antioxidants, fiber, vitamin C and phytonutrients. And, naturally, we can’t leave out avocados because they are rich in healthy fats, fiber, vitamin K, vitamin E, folic acid and potassium.
The sea as a source of nutrients
On the other hand, fatty fish is one of the stars of foods with high nutritional density. We can choose between salmon, trout, sardines and herring, they are excellent sources of omega-3 fatty acidshigh-quality protein and nutrients like selenium and vitamin D. And, of course, colorful fruits and vegetables like carrots, sweet potatoes, peppers, mangoes and kiwis provide a variety of nutrients, including vitamin A, vitamin C and antioxidants. .
Nuts and seeds are also included. Thus, almonds, walnuts, chia, flax seeds and sunflower seeds are excellent; they are rich in healthy fats, proteins, fiber, vitamins and minerals. Naturally, in this selection legumes cannot be missing. Lentils, chickpeas, beans and peas are excellent sources of protein, fiber, iron and other essential nutrients.
And finally, eggs because they are a complete source of high-quality protein and contain vitamins like B12, riboflavin and selenium. And also quinoa since this whole grain is an excellent source of protein, fiber, iron, magnesium and B complex vitamins.
Don’t forget sport
However, in addition to a healthy, nutrient-rich diet, exercise should be an important part of your life. In this context, from Eurofitness we work to help you achieve your challenges. We have a team of professionals trained and prepared to teach you how to achieve your sports goals. Do not hesitate to contact us. We are prepared to give you the best advice. And most importantly, to contribute to improving your health. Don’t waste another minute. We will wait for you!
