Each day, it’s important to give your body the key nutrients it needs to be at its best. In reality though, this doesn’t happen, especially for busy, active people who actually need it the most. Grabbing food on the go or without thought can often lead to choosing food choices that are low in nutrition and don’t give your body the best fuel.
So, if you want more energy and to stop feeling run down, here’s some ideas on how to eat a more nutrient dense diet.
- Add fruit and vegetables where possible
- Choose foods that are less processed
- Close as possible to how you find them in nature
- Variety is important – mix up your meals
- Choose wholegrain carbohydrates
Here’s how you can swap to a more nutrient dense diet
| Nutrient light diet | Nutrient dense diet |
| Toast with jam and cup of coffee | Wholegrain toast with poached egg, tomato and mushroom |
| Rice crackers | Green tea and wholegrain crackers with hummus |
| Sandwich with ham, tomato and cheese | Wholegrain wrap with lots of salad vegetables and chicken |
| White chocolate raspberry muffin | Yoghurt and berries |
| Chicken curry with white rice and peas | Lean beef steak with quinoa and ½ plate of mixed vegetables |
| Nutrient light diet | Nutrient dense diet |
| Rice bubbles with milk | Oats with grated apple, yoghurt and a sprinkle mixed nuts |
| Biscuits and an instant coffee | Trim latte |
| Instant pasta snack | Garden salad with lots of vegetables, chickpeas and boiled egg |
| Muesli bar | Handful of nuts |
| Hoki crumbed fish fillet with boiled potato and salad | Salmon fillet with kumara and ½ plate mixed vegetables |
Great post Nic, the food sounds great. I’ve been getting into boiled eggs with toast and tomato for breky lately! Delicious, find myself craving it when I wake up. Might try poached eggs next week…and add some mushrooms!
Thanks Caro. Yum eggs and tomato on toast sound good 🙂