Nutrition: 5 tips to getting a nutrient-dense diet
What happened to eating more fruits and vegetables?
How many times have you heard your doctor or parent when you were younger, tell you to eat more fruits and vegetables? The government tried to reinforce it with “My Plate” and the “Food Pyramid” highlighting just how many fruits and veggies should be on your plate and yet we still don’t get enough of a nutrient-dense diet.
Some people blame it on cost, laziness, convenience, availability, and lack of knowledge of exactly what a nutrient-dense diet truly does for our health. Beyond the basics of simply being healthier, nutrients (including vitamins and minerals) are involved in almost every process in our body. What we eat is what feeds our microbiome. Our microbiome can alter hormones in your body making storing fat or losing fat easier, it can change levels of certain chemical messengers in the body that can be correlated to depression or better moods, and so much more. Most of the time, when you eat Frankenstein foods, you feel pretty terrible. Tell me I’m wrong.
Regardless of the reason for eating a more nutrient-dense diet, here are 5 tips for getting more fruits and vegetables and making it a lifestyle change rather than a fad:
Start your day with Protein and Fat. This can include eggs, yogurt and berries, fresh fruit, and a veggie smoothie (check out our recipe blog for our favorite protein shakes). Starting your day with protein and fat will not only keep you full for longer but what you choose to eat in the morning can set you up for success for the rest of the day.
Eat the Rainbow: whenever you’re preparing your meal (whether you did it yourself or you’re watching someone do it for you) make it pretty. We eat with our eyes first and filling your plate with beautiful colors will go a long way to entice your appetite but to also get all those good nutrients.
Aim for at least 1 fruit or 1 vegetable per meal: if you’re having trouble because most of your diet is full of processed foods or brown foods, just make 1 change per meal. Instead of fries, try pickled cucumbers; instead of chips, try pistachios; instead of bread, try romaine lettuce.
Shop at farmers’ markets for the best deals or at supermarkets like Aldi or Lidl. Since these supermarkets don’t carry national brands, this means they have less in warehouses and therefore less to store. Because of this, their prices are lower simply because the cost on the back end isn’t as high making fresh fruits and vegetables more affordable.
Change the way you store your fruits and vegetables to make them last longer: washing your fruits and vegetables with water for 2-3 minutes can get rid of most pesticide residue. No, you don’t have to buy extra special soap. Once you wash them, let them fully dry before placing them in a glass container. See our post about storage tips for specific fruits and vegetables. This can help cut down on costs and make sure you are consuming the foods you buy before they go bad!
To conclude:
Keep in top of mind, changes can start small. You don’t have to completely overhaul your diet in 1 fell swoop. Implement 1 or all of the tips above for 1 week and see how you feel. Some of the best ways to stick with dietary changes are to focus on the way your body feels (especially if you eat fried food or super refined sugary dessert). Start a food journal so you are able to see the little changes that come from a nutrient-dense diet.