How Do I Choose Foods that are Nutrient Dense?

How Do I Choose Foods that are Nutrient Dense?

Answer:

Include foods from the five food groups: grains, vegetables, fruits,dairy, and protein foods.

There are a variety of food choices within each group and some foods within each group are more nutrient dense than others. Making a healthy food choice begins with knowing what you need to eat each day.

Choose More of the Following Foods Each Day:

(1) Fruits and vegetables

(2) Whole grains like wheat bread, brown rice, rye, and whole-wheat pasta

(3) Fat-free or low-fat milk and milk products

(4) Seafood

(5) Lean meats, poultry, and eggs

(6) Beans, peas, nuts, and seeds

(7) Beverages such as vegetable juice and fruit juices without added sugar

Limit the Following Foods:

(a) Sodium (cut back on processed foods such as commercially prepared dinners, pot pies, stews, chili, and canned soups)

(b) Solid fats such as butter, margarine, shortening, and lard

(c) Added sugar

(d) Refined grains, such as white bread.

Info source: http://www2.ca.uky.edu/agc/pubs/fcs3/fcs3559/fcs3559.pdf