Choosing high nutrient dense foods

Choose High Nutrient Dense Food
Breakfast
 Pick high-fiber, whole-grain cereals.
 Instead of adding sugar (processed from natural cane or beets), top with fresh fruit, such as sliced bananas or strawberries.
 Choose old-fashioned rolled oats rather than instant, flavored oatmeal. Top with honey, walnuts, raisins, low-fat milk.
 Choose whole fruit or pure fruit juices rather than "stripped" juices that have added high-fructose corn syrup added.
Snacks, desserts
 Fruit
 Have a cup of plain yogurt with a half-ounce (2 tablespoons) of raw walnuts and a tablespoon of honey.
 Mix equal amounts of raw almonds, walnuts, pecans, Brazil nuts, and filberts; eat one or two tablespoons a day as a snack (nuts are exceptionally nutrient-dense – they are tiny warehouses of important trace minerals, as well as protective fats, and natural vitamin E).
Midday and evening meals
 Sandwiches made with whole-grain breads, lean meats, tomato slices, lettuce and a little mayonnaise (mayonnaise is a good source of vitamin E)
 All kinds of fish, broiled or baked
 Fill half your plate with veggies.
- Two or three servings of vegetables, some raw (such as salads, carrot sticks), some cooked; choose some fresh vegetables as often as possible.