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Nutrient Dense Foods For Weight Loss Or Weight Gain

Nutrient dense foods are foods packed with valuable nutrients like fatty acids, vitamins, minerals, protein, and fiber.

Nutrient void foods on the other hand are things like donuts, cookies, fast food, ice cream, and cheeseburgers, that offer little else than a large number of calories.

Knowing which foods fall into which category can seriously aid your efforts to gain or lose weight, as your doctor recommends.

Food Types Based on Nutrient Content

When considering nutritional density, food falls easily into four main categories.

First, low calorie, high nutrient foods, like fruits and vegetables.

The second category is high calorie, high nutrient foods, like fish, lean meat, nuts, seeds, potatoes, or whole grains.

The third is low calorie low nutrient foods like low calorie diet foods, or sugar-free candy.

The fourth category is that of high calorie, low nutrient foods such as candy, fried food, alcohol, and fast food.

By avoiding low nutrient foods and embracing healthier, nutrient dense foods, you can gain or lose weight without all the hassle of fad diets or expensive weight gain supplements.

Some of the most nutritionally dense foods in the world include, but are certainly not limited to:

• Salmon
• Citrus fruits
• Egg yolks
• Garlic
• Seaweed
• Kale
• Shellfish
• Potatoes
• Liver
• Blueberries (all berries really)
• Sardines
• Dark chocolate
• Spinach

Nutrient Dense Foods for Weight Loss

If you want to lose weight, it’s important to do it in a healthy way.

Almost anyone can lose a few pounds on the latest diet craze, but any significant or lasting weight loss should result from some serious lifestyle changes.

By cutting out low nutrient foods and eating largely low calorie, nutrient dense foods, and high nutrient, high calorie foods in moderation, you can achieve and sustain your weight loss goals without having to cut portion sizes.

In fact, you could eat more than you did before and still lose weight!

Try this delicious salad recipe that will keep you full long after lunch, or dinner with its nutrient dense ingredients.

This superfood salad is packed with low calorie, high nutrient foods and gives a good dose of Omega-3 fatty acids, vitamin A, potassium, and protein, creating a full and balanced meal that’s also low in calories.

Nutrient Dense Salad
Serves two to four people.

• 1 cup baby arugula
• 1 cup baby spinach
• 1 cup baby kale
• ½ tablespoon olive oil
• 1 cup sliced mushrooms
• 1 clove garlic, minced
• 1 small onion, sliced
• 12 asparagus spears, trimmed and blanched
• 1 cup brussels sprouts, trimmed, halved and blanched
• 2-4 poached eggs
• 2 tablespoons mixed pumpkin and sunflower seeds
• Salt and pepper to taste
• 1 tablespoon bleu cheese dressing per serving (or your preference)

Combine arugula, spinach and kale in a large bowl and mix together. Heat a pan on medium low and put in the olive oil. Add the mushrooms, onions, garlic, asparagus and brussels sprouts and sauté for 10 to 15 minutes. While the vegetables cook, heat a pot of water, poach the eggs and set aside. When vegetables finish cooking, toss them with the greens and pumpkin and sunflower seeds and divide into individual servings. Top each salad with a poached egg and a tablespoon of your favorite dressing.

Nutrient Dense Foods for Weight Gain

If your goal is to put on a few pounds, don’t turn to fatty, low nutrient foods to get the job done.

You’ll get better results if you focus your efforts on consuming high calorie, high nutrient foods like avocados, eggs, potatoes, and salmon.

With the right balance of fiber, nutrient dense foods and caloric intake, you can put on the right kind of weight, instead of just getting fat and unhealthy.

Any diet of this kind should rely heavily on low calorie, high nutrient foods for necessary vitamins, minerals, and fiber.

Check out this recipe for Cheesy Broccoli Chicken and Potatoes that will have you coming back for seconds, or maybe even thirds!

This casserole combines lean protein, complex starches, Omega-3, iron, and folic acid, plus cheesy goodness in a healthy dish packed with nutrient dense ingredients.

Nutrient Dense Cheesy Broccoli Chicken & Potatoes
Serves three to four people.

• 1 pound boneless, skinless chicken breast, cubed
• ¾ pounds white or yellow potatoes, washed and cubed
• ¾ pound sweet potatoes, peeled and cubed
• 1 medium broccoli crown, cut into small florets
• 1 clove garlic, minced
• ½ tablespoon olive oil
• 1-2 teaspoons sriracha or hot sauce
• ½ cup freshly shredded cheese
• 3-4 scallions, trimmed and sliced
• Salt and pepper to taste

Combine chicken, potatoes, garlic, olive oil, broccoli, and sriracha in a bowl and season with salt and pepper. Preheat oven to 375 degrees Fahrenheit, and bake for 45 to 60 minutes, until potatoes are soft and golden brown. Remove from oven, and sprinkle dish with cheese and scallions. Return to the oven for another 10 minutes, or until cheese melts. Remove from the oven and enjoy!

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