Choosing nutrient-dense foods allows you to maintain high energy levels, have good workouts, meet your body's daily nutritional needs, and maintain a healthy weight.
Nutrient-dense foods are those that contain tons of the essential nutrients your body needs to function properly.
Examples include protein, carbohydrates, fiber, healthy fats (including omega-3 fatty acids), vitamins, minerals, disease-fighting antioxidants, and probiotics.
Consuming nutrient-dense foods ensures you consume quality calories and makes you less hungry for “empty calorie foods.”
Knowing which nutrient-dense foods to pick and which to foods avoid is important to maximize your health and wellness!
Keep reading to learn the 20 nutrient-dense foods to add to your diet!
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20 Nutrient-Dense Foods to Add to Your Diet
Greek Yogurt
Greek yogurt is one of the healthiest, nutrient-dense foods on the planet and offers numerous benefits for women.
This superfood is loaded with protein, calcium, vitamin B12, iodine, magnesium, other micronutrients, and probiotics, which keep your gut, brain, and immune system healthy.
Greek yogurt contains less sugar and total carbs than regular yogurt.
The protein and calcium in Greek yogurt enhance bone health, muscle development and maintenance, and healthy teeth, skin, hair, and nails.
Women should consume three servings of dairy foods, including Greek yogurt, milk, soy milk, cottage cheese, or kefir, daily to maximize their health.
Top Greek yogurt with berries, nuts, seeds, or shredded coconut.
Soy Milk
Soy milk is beneficial for women, especially those over 40, for numerous reasons.
It's loaded with protein, calcium, vitamin D, B vitamins, heart-healthy fats, and other essential nutrients.
Isoflavones found in soy have properties similar to estrogen, which naturally declines with aging in women.
Studies show that women who drink soy milk experience improved muscle and bone density, as well as and lower body weights.
Because of its composition, you can drink soy milk in place of regular milk and count it as a serving from the dairy foods group.
Drink soy milk with breakfast, lunch, or dinner.
Eat whole-grain cereal with soy milk, mix it with your coffee, or use it to make homemade protein smoothies.
Cottage Cheese
Cottage cheese is another nutrient-dense food, mainly because of its high protein content.
One cup of cottage cheese provides nearly 30 grams of high-quality protein.
It's also rich in calcium, B vitamins, phosphorous, selenium, and other vitamins and minerals.
Because of its protein and calcium content, cottage cheese helps you maintain strong muscles, bones, and teeth, and aids in healthy weight management.
Studies show that consuming dairy foods regularly can increase lean body mass, reduce body fat and weight gain, and lower your risk of heart disease, type 2 diabetes, and other chronic diseases.
Eat cottage cheese with fruit or nuts as a nutrient-dense snack!
Poultry
Poultry, especially chicken, turkey, and duck, are nutrient-dense, protein-rich foods that can boost satiety, aid in healthy weight management, and promote muscle maintenance.
Three ounces of poultry contain 25-30 grams of protein.
Poultry is also rich in iron, zinc, and B vitamins, and is a fairly low-calorie food.
Aim to eat at least one protein-rich food, such as poultry, at each meal.
Make chicken, turkey, or duck your main course or add it to soups, salads, sandwiches, pasta, rice dishes, or casseroles!
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Fatty Fish
Fatty fish, such as salmon and canned light tuna, are some of the most nutrient-dense foods on the planet for several reasons.
They are packed with protein, brain-boosting omega-3 fats, vitamin D, B vitamins, iron, zinc, iodine, and other essential micronutrients.
Eating fish on a regular basis may help lower blood pressure and your risk of a stroke or heart attack.
That's why the American Heart Association recommends eating fish at least twice a week.
Make oily fish your main course or add fish to tacos, salads, soups, or grilled veggie kabobs.
Whole Grains
Whole grains, including quinoa, brown rice, wild rice, and oatmeal, are packed with fiber and a variety of vitamins and minerals.
Examples include B vitamins, zinc, iron, magnesium, antioxidants, and other disease-fighting plant components.
Studies show that eating whole grains daily helps prevent type 2 diabetes, heart disease, and gastric, pancreatic, and colorectal cancers.
Due to the fiber content of whole grains, they also help reduce high cholesterol and aid in healthy weight management when eaten in place of refined grains (such as white bread and white rice).
Add oatmeal to protein smoothies, eat whole-grain cereal for breakfast, or make whole grain rice or quinoa part of your main course.
Avocados
Avocados are packed with heart-healthy fats, fiber, vitamin C, vitamin E, vitamin K, B vitamins, magnesium, and potassium.
Choosing avocados helps you feel full, reduces junk-food cravings, improves heart health, and makes your hair, skin, and nails healthy.
Studies show that avocados support a healthy heart, healthy aging, and weight management.
Add avocados to your meal plan by eating them with soups, salads, stir fry, omelets, whole-grain toast, chicken, fish, sandwiches, turkey burgers, veggie burgers, or any other favorite main course!
Plant Oils
Like avocados, plant oils are loaded with heart-healthy fats, vitamin K, vitamin E, and other antioxidants.
These oils boost satiety, enhance heart health, and help you maintain ideal body weight.
Studies show that following a Mediterranean diet, which is rich in olive oil, can protect you against certain diseases and their risk factors.
Examples include obesity, metabolic syndrome, type 2 diabetes, neurodegenerative diseases, and cancer.
Use plant-based oils in sauces, soups, salads, dressings, roasted or sauteed veggies, stir fry, casseroles, or other favorite main dishes.
Add hummus, which usually contains olive oil and heart-healthy chickpeas, to your meal plan.
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Nutrient-Dense Fruits
All fresh fruits are good sources of fiber and vitamins, but certain types of nutrient-dense fruits are especially beneficial.
Studies show that pineapple has anti-obesity effects and enhances fat-burning.
Additional examples of some of the healthiest fruits on the planet include antioxidant-rich blueberries, watermelon, fresh cherries, strawberries, oranges, grapefruit, blackberries, pomegranate, bananas, and blackberries.
Aim to eat fruit at least twice daily.
Top cereal, oatmeal, whole-grain waffles or pancakes, salads, or Greek yogurt with nutrient-dense fruits.
Add fresh fruits to protein smoothies made with plant milk, ice, and protein powder.
Eat fresh or dried fruit for a between-meal or pre-workout snack!
Colorful Vegetables
All fresh vegetables are healthy for you because they're loaded with fiber, vitamins, minerals, antioxidants, and other disease-fighting plant compounds.
Choose spinach, kale, or other leafy greens, as well as broccoli, cauliflower, asparagus, and green beans.
Bell peppers, tomatoes, cucumbers, carrots, celery, mushrooms, onions, and zucchini are also good non-starchy vegetable options, as they're loaded with nutrients but low in calories.
Natural Nut Butters
Natural nut butters are a good source of protein, heart-healthy fats, and a variety of vitamins and minerals.
Examples include vitamin E, B vitamins, magnesium, and manganese.
Natural nut butters fill you up and keep your hair, skin, and nails healthy.
Spread nut butter (such as peanut butter, cashew butter, almond butter, and sunflower butter) over sliced apples, banana slices, whole-grain bread, or fresh celery sticks.
Add nut butter to protein shakes too!
Nuts and Seeds
Nuts and seeds are nutrient-dense foods for a variety of reasons.
They are packed with vitamin E, selenium, magnesium, manganese, protein, fiber, and heart-healthy fats.
While high in calories, nuts and seeds don't contribute to weight gain.
In fact, studies show that nuts help control appetite, boost your metabolism, improve body composition, and decrease your risk of obesity.
Eat nuts between meals, blend them into protein smoothies, or add them to salads, Greek yogurt, whole-grain cereal, cottage cheese, oatmeal, or trail mix!
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Legumes
Legumes include peas, black beans, pinto beans, lentils, soybeans, and more.
They are some of the most nutrient-dense foods you'll find as legumes are packed with protein, fiber, iron, zinc, folate, B vitamins, potassium, and other micronutrients.
Because of the high fiber content of legumes, they can reduce high cholesterol and your risk of obesity, type 2 diabetes, and heart disease.
There are many ways you can enjoy legumes as part of a heart-healthy, nutrient-dense meal plan.
Add legumes to soups, salads, stir fry, casseroles, omelets, brown or wild rice, quinoa, and veggie burritos.
Sweet Potatoes
Sweet potatoes are a source of energy-producing carbohydrates, as well as fiber, vitamin A, vitamin C, potassium, and other essential micronutrients.
Vitamin A is crucial for proper immune function, good eyesight, reproduction, and other essential body functions.
Consume sweet potatoes as a side dish or mix them with salads, soups, and casseroles.
Grill, roast, or bake sweet potatoes, or try a nutritious sweet potato chips recipe!
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Coconut
While high in calories, coconut is loaded with fiber, healthy fats, manganese, selenium, iron, potassium, magnesium, and numerous other essential micronutrients.
The fiber in coconut keeps high cholesterol and heart disease risks in check.
It also boosts satiety and helps you maintain a healthy weight.
Coconut milk is often fortified with calcium, vitamin D, vitamin A, vitamin E, and B vitamins.
Add coconut or coconut milk to protein shakes, try coconut as a between-meal snack, or eat shredded coconut with trail mix, whole-grain cereal, or Greek yogurt.
Avoid coconut products sweetened with added sugar.
Hummus
Hummus is made of chickpeas and plant oils, such as olive oil or soybean oil.
It's a good source of protein, fiber, iron, potassium, folate, manganese, magnesium, zinc, B vitamins, and other essential micronutrients.
Hummus boosts satiety, which means it keeps you full for longer time periods.
It tastes delicious with sliced veggies, dried veggie sticks, and whole-grain toast!
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Eggs
Eggs are an excellent source of high-quality protein.
They provide 6 grams of protein per egg, as well as vitamin D, selenium, and B vitamins.
Eat scrambled eggs for breakfast, in an omelet, or hard-boiled as a snack.
Top salads and sandwiches with sliced hard-boiled eggs, scrambled eggs into rice dishes, make French toast with eggs and whole-grain bread, or add eggs to your favorite casserole!
Shrimp
Shrimp, as long as it's not fried, is low in calories and one of the most nutrient-dense foods on the planet.
Shrimp contains just over 80 calories in each 3-ounce portion, as well as 18 grams of high-quality protein.
Shrimp is also a good source of iodine, iron, vitamin B12, selenium, phosphorous, niacin, zinc, and magnesium.
Add shrimp to grilled veggie kabobs, soups, salads, stir fry, or whole-grain pasta or rice dishes.
Or, eat shrimp as an appetizer!
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Dark Chocolate
Dark chocolate contains much less sugar than milk chocolate, and it's loaded with disease-fighting antioxidants.
Some of the many beneficial nutrients found in dark chocolate include iron, magnesium, copper, manganese, zinc, selenium, potassium, and phosphorous.
Top Greek yogurt with dark chocolate, add dark chocolate to coffee, mix it with trail mix, or eat dark chocolate as a dessert in place of less nutritious sweet treats!
Green Tea
Green tea is a nutrient-dense drink that's loaded with catechins, which are disease-fighting antioxidants.
Green tea contains just 5 calories per serving and offers numerous health benefits.
Studies show that drinking green tea and its catechins can reduce your risk of breast, lung, stomach, esophageal, prostate, and liver cancers.
Additional benefits linked with green tea consumption include a higher metabolism, increases in fat-burning, improved brain functioning, weight loss, a longer lifespan, and a lower risk of heart disease and diabetes.
Drink green tea with breakfast, lunch, or between meals.
Or, add green tea or matcha powder to protein shakes!
Try this simple strategy to help you eat healthily more often!
Planning Nutrient-Dense Meals for Women
When planning healthy meals containing nutrient-dense foods, choose a variety of foods from each of the main food groups: protein foods, fruits, non-starchy vegetables, starches (whole grains, legumes, and other starchy veggies), dairy foods or plant milk, and heart-healthy fats.
Fill half of your plate with non-starchy vegetables and the other half with protein foods and fiber-rich starches.
Eat three servings of dairy foods or calcium-rich plant milk, plus two servings of fruit daily.
Add in healthy fats, such as avocados, nut butters, nuts, seeds, olive oil, or coconut, to each meal.
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on nutrient-dense foods.
