A nutrient rich is a food that contains a lot of vitamins and minerals but contains less calories. Nutrient rich food is important for every human being as it provides all the micro nutrients which are essential for the body and also protects the body from being effected by many chronic diseases. Taking high calorie, low nutrient foods contributes to weight gain and chronic diseases such as diabetes and heart disease. According to the USDA, an adult daily diet should include three ounces of whole grains, and six ounces of grains total, two cups of fruit, 2 1/2 cups of vegetables, 5 1/2 ounces of protein and 3 cups fat free or low fat dairy.
The following are the foods that are rich in nutrients:
Grains:
These are rich in fiber and complex carbohydrates, low in fats and these help to feel fuller, longer and prevents overeating. Some examples are rolled oats, steel cut oats, whole wheat pasta etc.
Fruits and Vegetables:
Fruits and vegetables have low levels of fat, add flavor, nutrients and variety to the diet. It is good to take colorful fruits and the vegetables which are in dark green and orange colors. Examples of fruits and vegetables which are rich in nutrients are cauliflower and Brussels sprouts, spinach, chard, kale, cabbage, apples, plums, mangoes, papaya, pineapple, bananas, peaches, pears, melon,tomatoes and avocados etc.
Meat:
Meat also contains high nutrients required for the body but it is wise to choose meat which has low level of fat.
Fish:
Fish is a food that is rich in proteins and wild caught oily fish, such as salmon, tuna, mackerel and sardines, are the best sources of omega 3 fatty acids.
Poultry:
Chicken breasts are a good choice because they are low in fat and high in protein. Baking, roasting and broiling are the healthiest ways to prepare poultry.
Dairy Products:
Calcium is present in milk and taking milk provides the calcium which is essential for the bones. It provides nutrients that are essential for the growth, development and maintenance of the human body and contains no artificial preservatives or colorings. It also reduces the risk of many health problems such as osteoporosis, cancer, cardiovascular disease, type 2 diabetes and obesity etc.
Including all the above varieties of items in your food ensures wholesome nutrition.