From the Guidelines
A nutrient-dense meal combining eggs, legumes, sweet potatoes, and kale would be the single most nutritionally complete option without salmon or beef. This meal provides complete protein from eggs and legumes, while legumes deliver exceptional amounts of fiber, iron, and other minerals 1. Kale contributes calcium, vitamin K, and antioxidants, while sweet potatoes offer beta-carotene, fiber, and complex carbohydrates. For preparation, sauté the legumes with onions and garlic, serve with poached eggs, roasted sweet potatoes, and a kale salad topped with olive oil.
Key Nutrients
- Protein: eggs and legumes
- Fiber: legumes, sweet potatoes, and kale
- Iron: legumes and kale
- Calcium: kale and legumes
- Vitamin K: kale
- Beta-carotene: sweet potatoes
- Complex carbohydrates: sweet potatoes
- Healthy fats: olive oil This combination delivers all essential amino acids, fiber, vitamins, minerals, and complex carbohydrates in a single meal, supporting everything from brain function to immune health while providing sustained energy through balanced macronutrients 1.
Food Selection
When selecting foods, it's essential to consider nutrient density, which is the amount of nutrients per calorie or per serving 1. The Nutrient Rich Foods (NRF) index is a useful tool for evaluating the nutritional value of foods, taking into account nutrients to encourage, such as protein, fiber, and vitamins, and nutrients to limit, such as saturated fat, added sugar, and sodium 1.
Meal Preparation
To prepare this meal, start by sautéing the legumes with onions and garlic, then serve with poached eggs, roasted sweet potatoes, and a kale salad topped with olive oil. This meal is not only nutrient-dense but also affordable and appealing, making it an excellent option for a healthy and balanced diet 1.
From the Research
Nutrient-Dense Foods
The concept of nutrient density refers to the amount of essential nutrients provided by a food per unit of energy it contains 2. According to the 2010 Dietary Guidelines for Americans, nutrient-dense foods include all vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas (legumes), and nuts and seeds that are prepared without added solid fats, added sugars, and sodium 2.
Examples of Nutrient-Dense Foods
Some examples of nutrient-dense foods that are not salmon or beef include:
- Chickpeas and hummus, which are rich in dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron 3
- Quinoa, which is a complete protein and a good source of lipids, fibers, vitamins, and minerals 4
- Fruits and vegetables, which are diverse in content of energy and nutrients and supply dietary fiber, vitamins, and minerals to the diet 5
Characteristics of Nutrient-Dense Foods
Nutrient-dense foods are characterized by their high content of beneficial nutrients and low content of added solid fats, added sugars, and sodium 2. They provide vitamins, minerals, and other substances that may have positive health effects with relatively few calories 2. The Nutrient-Rich Foods (NRF) family of nutrient profile models can be used to evaluate the nutrient density of foods 6.
Nutrient Profiling Models
Nutrient profiling models, such as the NRF9.3 index, can be used to calculate the content of key nutrients per 100 g, 100 kcal, or per serving size of food 6. These models can help identify nutrient-dense foods and provide a basis for dietary recommendations and guidelines 6.