5 of the most nutritionally dense foods to build your plate around

Eating "well" has been a quiet revolution. We've gone from the extreme of having to track every single thing we ate, banishing everything we loved to eat, and being told by everyone that our meals needed to be earned (or we needed to lose weight) to a much simpler question: Does what I eat provide me with value? Nutrient dense is a term used to describe foods that contain a lot of vitamins, minerals and other healthy ingredients for each calorie. When we choose these types of foods over and over again for our daily meal planning, we're making one of the smartest investments we could possibly make in our own health. 

The great part about using this approach to diet is that it requires you to add to your diet instead of remove. There are no lists of prohibited items. Instead, you're making choices based on foods that quietly do more for you each time you eat them, allowing feeling good to become the normal state of being instead of something you have to continually chase..

Eggs 

Few foods will do as much work for you as an egg. Whole eggs provide almost every vitamin and mineral your body needs; the only vitamin they do not contain is vitamin C (which really makes them quite amazing considering how simple they look). A single large egg provides about six grams of high quality, complete protein containing all nine essential amino acids.

In addition to providing you with protein, eggs are a good source of choline, vitamin D, vitamin B12, selenium, and iodine. The yolk of an egg has lutein and zeaxanthin (carotenoids that play a role in maintaining good eye health). Boiled, poached, or gently scrambled, eggs are one of the easiest ways to base a meal on something nutritious.

Seafood 

If there was one type of food that most people should be eating in greater quantities than we currently do – that would be oily fish. There's almost nothing out there with as many Omega-3 Fatty Acids as those found in cold water fish like Salmon, Sardines, Mackerel, Herring, or Anchovies (and all of these also provide some protein and B Vitamins). Shellfish should also get a nod; they're packed with Zinc, Iron, and other trace minerals you'd have trouble finding anywhere else. A nice, achievable goal is to eat two servings per week.

Berries 

You don't have to sacrifice flavor and enjoyment when trying to eat healthier. Berries (blueberries, blackberries, strawberries, etc.) contain very high levels of powerful antioxidants (flavonoids), which provide the rich colors of the berries and protect against cellular damage.

In addition, these berries are packed full of fiber and vitamin C - both of which will help keep your digestive system healthy. Whether you put them on top of yogurt, mix them in a smoothie or just pop them in your mouth as-is; they can be enjoyed in so many ways.

Nuts and seeds

A little bit is enough. Raw nuts and seeds are a whole food you can count on as they contain good fats and a lot of nutrition. Fibre, plant protein, magnesium and Vitamin E come with them. You'll feel satisfied after snacking instead of wanting to reach for another one an hour or two later. Have a jar of nuts or seeds close by so you will always have something to eat when your energy levels drop.

Leafy greens

Greens may not be the most glamorous part of your meal but they are loaded with vitamins (A,C,E,and K) and minerals (folic acid, calcium, potassium, magnesium, and iron). Greens also contain very few calories per serving.

In addition to being packed with nutrients, there are some great reasons to eat greens that can't be seen on the label. A recent study published in Neurology showed that older adults who ate leafy greens on a daily basis had a lower rate of mental decline. This is one reason why you should eat greens every day, not just occasionally.

Don't try to change your entire kitchen overnight. Instead pick one item this week that you want to eat more of; then pick a different one next week. Let the habit develop the same way all good habits develop - slowly and without feeling pressured. No single food can carry your health alone. That's why having a variety in your diet throughout the week will make a bigger impact than trying to be perfect every time you sit down for a meal.