From the Guidelines
The highest nutrient-dense foods include a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats, which provide essential nutrients while minimizing empty calories and supporting overall health, as recommended by the American Heart Association 1. To achieve a nutrient-dense diet, it is essential to focus on whole, unprocessed foods, including:
- Vegetables: broccoli, carrots, collards, green beans, green peas, kale, lima beans, sweet potatoes, spinach, squash, tomatoes, and peppers
- Fruits: apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, papaya, peaches, pears, pineapples, raisins, raspberries, strawberries, and tangerines
- Whole grains: whole-wheat bread and rolls, whole-wheat pasta, cereals such as grits, oatmeal, and brown rice, and popcorn
- Lean proteins: lean and extralean meats, poultry, and fish, as well as legumes and nuts
- Healthy fats: nontropical vegetable oils, nuts, and seeds Incorporating these foods into your diet can help reduce the risk of chronic diseases, such as heart disease, stroke, and hypertension, while supporting overall health and well-being, as supported by studies 1. Key principles for a nutrient-dense diet include:
- Emphasizing whole, unprocessed foods
- Limiting intake of sweets, sugar-sweetened beverages, salty or highly processed foods, and fatty or processed meats
- Choosing lean or extra-lean meats and poultry
- Incorporating a variety of colorful fruits and vegetables into your diet By following these principles and focusing on nutrient-dense foods, individuals can support their overall health and well-being, while reducing the risk of chronic diseases.
From the Research
Nutrient-Dense Foods
The highest nutrient-dense foods include a variety of fruits, vegetables, whole grains, and other plant foods. These foods provide a range of nutrients and different bioactive compounds, including:
- Phytochemicals
- Vitamins
- Minerals
- Fibers Examples of nutrient-dense foods include:
- Fruits such as berries, citrus fruits, and apples
- Vegetables such as leafy greens, broccoli, and bell peppers
- Whole grains such as brown rice, quinoa, and whole wheat
- Legumes such as beans, lentils, and peas
- Nuts and seeds such as almonds, walnuts, and chia seeds
Key Findings
Studies have shown that a diet rich in fruits, vegetables, and whole grains can provide numerous health benefits, including:
- Reduced risk of chronic diseases such as heart disease, cancer, and type 2 diabetes 2, 3, 4, 5
- Lower body mass index, serum total and low-density lipoprotein cholesterol levels, and blood pressure 6
- Decreased incidence of hypertension, stroke, and certain cancers 6
- Improved overall health and well-being 2, 3, 4, 5
Specific Nutrient-Dense Foods
Some specific nutrient-dense foods that have been highlighted in the studies include:
- Potatoes, which are rich in vitamin C, vitamin B-6, potassium, manganese, and dietary fibers 2
- Oily fish, which are rich in omega-3 fatty acids 3
- Fruits and vegetables that are high in phytochemicals, such as berries, citrus fruits, and leafy greens 4, 5
- Legumes, such as beans, lentils, and peas, which are high in protein, fiber, and various vitamins and minerals 6