A balanced diet requires nutrient-dense foods. Vitamins, minerals, and other nutrients are abundant in nutrient-dense diets. Guidelines for choosing nutrient-dense foods:
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Variety of Colorful Vegetables and Fruits: – Include a variety of colorful vegetables and fruits in your diet. Different colors often indicate different nutrients, so aim for a rainbow of choices to ensure a broad spectrum of vitamins and minerals.
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Whole Grains: – Choose whole grains over refined grains. Whole grains, such as brown rice, quinoa, oats, and whole wheat, provide more fiber, vitamins, and minerals compared to their refined counterparts.
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Lean Proteins: – Opt for lean protein sources such as poultry, fish, beans, lentils, tofu, and low-fat dairy. These foods provide essential amino acids and are often lower in saturated fats.
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Healthy Fats: – Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats provide essential fatty acids and fat-soluble vitamins.
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Dairy or Dairy Alternatives: – Include dairy products or fortified dairy alternatives for calcium and vitamin D. Choose low-fat or fat-free options to limit saturated fat intake.
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Legumes and Beans: – Legumes and beans are excellent sources of protein, fiber, and various nutrients. They are also low in fat and can be a valuable addition to both vegetarian and non-vegetarian diets.
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Nuts and Seeds: – Snack on nuts and seeds, which are rich in healthy fats, protein, and various vitamins and minerals. Just be mindful of portion sizes due to their calorie density.
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