Nutrient Dense Foods

Healthy eating is about the choices you make everyday.  Sometimes it just takes some tweaking of what you’re already doing or making slight changes in your eating plan. If you’re trying to focus on the quality of your food, choose nutrient dense foods.  Nutrient dense foods give you the best punch of vitamins, minerals, complex carbohydrates, proteins and healthy fats.

3 Ways to Add in Real Nutrient Dense Food

  1. Add mashed avocado to your sandwiches or spread it on toast. You’ll get great taste, healthy fats, fiber and many vitamins and minerals. Avocado toast is a must-try food. You won’t regret it!
  2. Instead of bagged chips, crunch on an ounce of nuts. For about the same amount of calories, you get protein, healthy fats and fiber.
  3. Try making your own salad dressing to avoid bottled versions made with corn syrup and additives. Whisk up your own vinaigrette with extra virgin olive oil and vinegar, or try plain yogurt with lemon juice, herbs and garlic. I’m also a fan of flavored balsamic vinegar as a dressing (pomegranate and orange are awesome)!


My favorite Salad Dressing Recipe atop an Apple Walnut Salad:

  • 8 cups chopped red leaf lettuce
  • 1 medium apple, cored and thinly sliced
  • ¼ cup red onions, sliced thin
  • ¾ cup walnut halves, toasted
  • 1 tablespoon Dijon mustard
  • 1 ½ tablespoons red wine vinegar or sherry vinegar
  • 1 tablespoon fresh lemon juice
  •  Salt
  •  freshly ground pepper
  • ½ cup extra virgin olive oil

Toss together the lettuce, sliced apple, onions and walnuts.  Shake together the dressing ingredients and add to the salad.

If you’re looking for a salad dressing shaker, this one is high quality, doesn’t leak and has a convenient flip top that works great!

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