Nutrient-Dense Foods: Key to Better Mind-Body Health
Confused about what’s “healthy” and what to eat for better health? Cut through all the contradictory information and shift your focus to nutrient density. Rather than counting calories or following the latest diet trend, think about how you can fuel your body with nutrient-rich foods that support both your physical health and mental clarity.
To feel your best—physically and mentally—it’s essential to include protein, healthy fats, and a variety of plant-based foods in your meals and snacks. These foods help support energy levels, mental focus, and overall body health.
This shift in thinking can help you make healthier choices by prioritizing what your body truly
Get Macronutrients at Every Meal
- Proteins: These break down into amino acids, which are the building blocks for your cells, tissues, and organs. They also create enzymes and neurotransmitters that support mental clarity, mood, energy, and immune function.
- Healthy Fats: Fats break down into essential fatty acids, which support your brain health, hormonal balance, and cellular function. They also help your body absorb fat-soluble vitamins (A, D, E, and K) and provide energy.
- Carbohydrates from Plants: These break down into glucose (your main energy source), fiber (for gut health and digestion), and micronutrients like vitamins and minerals that help protect your cells, reduce inflammation, and support your body’s natural repair mechanisms.
Increase Micronutrient Intake
Micronutrients are involved in nearly every aspect of cellular function—from repairing DNA to supporting the immune system. Even a small deficiency can lead to serious health issues. To stay healthy, your micronutrient stores need constant replenishing through the foods you eat. People who ate more than 30 different plant foods each week had a more diverse gut microbiome compared with those who ate 10 or fewer.
Nutrient-dense foods are whole foods from nature
- Leafy greens: Spinach, kale, arugula, romaine—packed with essential vitamins, minerals, and fiber that support overall vitality.
- Beans and Legumes: Lentils, chickpeas, peas, black beans—rich in protein, fiber, and essential minerals that help maintain muscle mass, digestive health, and stable energy levels.
- Nuts and Seeds: Walnuts, chia seeds, flaxseeds, almonds—excellent sources of healthy fats and protein that support brain health and hormonal balance.
- Colorful Roots, Fruit and Veggiess: Sweet potatoes, carrots, apples, oranges—packed with antioxidants, vitamins, and fiber that protect your cells and support energy production.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts—rich in nutrients that reduce inflammation, support detoxification, and enhance cellular health.
- Lean Meats and Eggs
- Sustainably sourced Fish and Seafood
Simple Ways to Boost Your Nutrient Density
Here are a few easy and practical tips to help you incorporate more nutrient-dense foods into your daily routine:
Get Protein, Healthy Fats, and Fiber at Every Meal or Snack: Include foods like avocados, extra virgin olive oil, and fatty fish (salmon, mackerel, sardines). These are essential for supporting brain function, hormonal health, and joint mobility.
Start with a Nutrient-Packed Breakfast: Savory breakfasts are best – include healthy fats and protein with options like eggs or avocado. For oatmeal, add chia, flaxseeds, or a touch of butter or coconut oil along with nuts, seeds, and fruits. For smoothies, always include protein, healthy fats, and leafy greens. You’ll feel energized and balanced all morning. If you’re used to bread, choose sprouted or sourdough and top with healthy fats like goat cheese, hummus, or almond butter.
Make Greens a Daily Staple: Add spinach, kale, or other leafy greens to your salads, soups, and smoothies to provide your body with the essential nutrients for energy, detox, and overall health. You can even sprinkle sprouted greens on top of any meal for a nutrient boost.
Eat a Rainbow: Try to include 3-4 different colors from fruits and vegetables at every meal. This helps ensure you’re getting a diverse range of micronutrients and antioxidants that protect both your body and brain.
Increase Diversity of Plant Foods: Aim for 9-10 different plant foods each day. This includes leafy greens, cruciferous vegetables, colorful vegetables, beans, whole grains, nuts, seeds, and herbs and spices. The more variety, the better for your body!
It’s a Lifestyle, Not a Diet
Adopting nutrient-dense foods is not a short-term diet. It’s a lifestyle that supports whole-body health—giving you the energy, focus, and vitality to feel your best now and in the years to come.
Call to Action
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Updated from October 2021 blogpost