Balanced Nutrient-Dense Diet

Nutrient-dense foods include leafy greens, colorful vegetables, berries, fatty fish, eggs, lean meats, legumes, nuts, seeds, whole grains, and fermented foods. These foods provide high amounts of vitamins, minerals, fiber, and other beneficial compounds relative to their calorie content.

Start by gradually adding more vegetables and fruits to your meals, replacing refined grains with whole grains, and incorporating more plant-based proteins. Focus on adding rather than restricting, and aim to make half your plate vegetables at most meals. Experiment with new recipes and cooking methods.

While organic foods may have fewer pesticide residues, conventional produce still provides valuable nutrients. The most important factor is eating a variety of whole foods, regardless of whether they're organic. If budget is a concern, prioritize organic for the "Dirty Dozen" (produce with highest pesticide residues).

Yes, nutrient-dense foods tend to be more filling due to their fiber and protein content, which can help with portion control and satiety. They also provide steady energy, reducing cravings for processed foods. However, portion sizes still matter for weight management.