List of Nutrient Dense Foods

These days many people try to avoid high calorie foods, but incidentally may also end up avoiding foods that are good in nutrition. It is important to avoid foods that have only empty calories, i.e. foods that are high in calories but low in nutritional value, such as fizzy drinks, sweets and alcohol, not just because you are on a diet, but because you want to be healthy.

Instead, dieters could actively search out foods that are nutrient-dense. A diet of nutritionally packed foods means that you can eat a greater amount of food containing less energy but with a greater proportion of nutrients that are beneficial for one's health.

Some foods high in nutritional value provide good sources of vitamins, anti-oxidants and minerals, and others are high in fiber, as well as many other micronutrients that may help prevent certain forms of cancer or other diseases.

Foods that are high in nutrients:

• Fruits
  • Berries
  • Pineapples
  • Apricots
  • Kiwis
  • Figs
• Vegetables
  • Avocado
  • Mushrooms
  • Egg plant
  • Tomatoes
• Beans and Pulses
  • Chickpeas
  • Peas
  • Kidney beans
  • Lentils
• Grains
  • Quinoa
  • Whole wheat
• Eggs
• Fish
  • Fresh water salmon
  • Tuna
  • Mackerel
  • Sardines
• Nuts
  • Brazil nuts
  • Almonds
  • Flaxseed
  • Pumpkin seeds
• Soya products
  • Tofu
  • Soya beans
  • Soya dairy products
• Seaweed
• Tea
  • Green tea
  • White tea