Smart Nutrition Plans
Shalene McNeill, Ph.D., R.D.
Feed Your Appetite While Fueling Your Body
While we’re overfed, we’re undernourished, and new research shows that many Americans are not meeting their average daily needs for key nutrients. The solution is to eat nutrient-rich foods, like high quality lean protein, to provide you with the essential vitamins and minerals you need to fuel a healthy lifestyle. The new definition of healthy eating is not just about counting calories, but making your calories count more.
Eating nutrient-rich foods satisfies the body, helping you feel full longer, while providing much needed nutrients. Food and nutrition planning should emphasize “power” calories. Focus on naturally nutrient-rich foods, like colorful fruits and vegetables, low fat dairy, whole grains and lean meat, to get more essential nutrients, or more power, from fewer calories.
Choose your calories by the company they keep
Nutrient-rich foods are a delicious way to maximize your nutrient intake while minimizing excess intake of fat and sugar calories. With tasty options you can fill your nutrient gaps and get the nutrition power that you need to look great, feel better and be stronger.
Follow this cheat sheet next time you visit the grocery store to ensure that you’re choosing nutritious foods to fuel you through an active day.
- Whole grains for fiber, folate and energy. Your local supermarket is full of flavorful options like whole wheat bread, oatmeal, multi-grain pastas, brown rice and “light” microwave popcorn. Look for products marked “100 percent whole grains”.
- Fruits and vegetables for vitamins A, C and potassium. The most nutrient-rich produce is brightly colored: blueberries, strawberries, tomatoes, spinach and sweet potatoes.
- Dairy for calcium, vitamin D, potassium, and more. Today’s dairy case has lots of lower-fat alternatives, like fat-free and reduced-fat milk, yogurt and cheese.
- Lean beef for zinc, iron and protein. Lean beef is a satisfying source of many nutrients, including B-vitamins and selenium. A 3-ounce serving of the 29 lean cuts (like top sirloin, brisket, and T-bone) has fewer than 200 calories and 10 grams of fat per serving.
Beef Up Your Fruits and Veggies!
Choose Your Calories by the Company They Keep
Visit www.nutrientrichfoods.org for more information on incorporating nutrient-rich foods in a healthy diet.