Whole, real, unprocessed foods provide lots of essential nutrients, including micro nutrients, macro nutrients, antioxidants and fibre. These are foods which have not been chemically altered, they’re natural and not synthetic or processed. These whole foods provide most essential nutrients and have low calorie count. Processed foods tend to offer the opposite i.e. plenty of empty calories and very minimal nutritional benefits.

Ensuring your diet is high in nutrients we must also be aware to balance everything else. For a healthy balance we must go for variety, that means to look at all the different food groups when selecting your nutrient-dense foods to ensure you include protein, fats and fibre.

Be self-aware and listen to your body to be able to give ourselves the best nutrition. Note how you feel after meals, during the day and after eating certain things. Keep a food diary on this and you will start to understand your own body’s rhythm and feel what works for you.

There are thousands of edible plant foods, sadly most of our calorie intake consists of only four, highly industrialised and nutrient poor crops – Maize/corn, rice, soy and wheat.

Source your food responsibly and locally using markets and top quality organically grown produce, wild-caught fish or grow them yourself!

Nutrient-dense foods

  1. Sweet potatoes
  2. Black beans
  3. Wild rice
  4. Seaweed
  5. Kale, collards and dandelion greens
  6. Broccoli
  7. Berries: acai, goji, camu camu, blueberries, raspberries, blackberries
  8. Spinach, watercress and rocket
  9. Cauliflower
  10. Cabbage
  11. Red peppers
  12. Garlic
  13. Parsley
  14. Asparagus
  15. Carrots
  16. Beets
  17. Wild salmon and sardines
  18. Green beans
  19. Pumpkin
  20. Lentils
  21. Artichokes
  22. Tomatoes
  23. Wild mushrooms
  24. Pumpkin, sunflower, chia and flax seeds

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