Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
It likely comes as no surprise to you that very few of us get the right amount of nutrition every day. It's hard to remember to prioritize nutrition when hitting a drive-thru and grabbing a cheeseburger is much easier. However, when you're trying to improve your nutrition, there are better options out there. Vegetables and fruits contain many nutrients your body craves.
Not all fruits are created the same. While any piece of fruit will be healthier than an order of medium fries from your local hamburger joint, some pack more of a punch nutritionally than others, making them nutrient dense.
What is nutrient-dense food, you ask? Well, it's a food with a high level of vitamins and minerals in relation to its number of calories. So, think about two servings of fruit that are both 100 calories. The one with more nutrients in that serving is more nutrient dense than the other. Here is a list of some of the healthiest fruits.
Blueberries are chock full of antioxidants. Antioxidants do so many good things for your body that it's nearly impossible to list them all. However, here are some of the highlights. Antioxidants can help prevent various diseases, including heart disease and some cancers. They are also known to be anti-inflammatory, meaning people with autoimmune diseases or chronic pain may find that eating a diet high in antioxidants can help with pain and stiffness. The risk of type 2 diabetes seems to be reduced with antioxidants.
Blueberries make a good addition to yogurt, or you can eat them plain. You can also find blueberries in some baked goods, such as bagels and muffins. However, if you eat them whole, you will get more nutrition from blueberries.
An apple a day keeps the doctor away. This adage isn't just referring to apples; it suggests that healthy food choices can reduce your risk of diseases and other health conditions. Apples, in particular, have a lot of fiber in them. Fiber helps your gut, making bowel movements more regular. They are also an excellent source of vitamin C, which helps boost your immune system and reduce the risk of chronic diseases and conditions, such as high blood pressure, heart disease, and gout.
Apple slices can be a perfect midafternoon snack for when you feel that blood sugar crash. The skin has a lot of nutrition, so avoid peeling them to get the highest level of food possible.
Bananas are a great source of potassium, but that's not all. They also contain magnesium, vitamin B6, and vitamin C. Here's an interesting fact about bananas: they offer different types of nutrition depending on where they are in the ripening cycle. For example, a green, unripe banana will have more starch and fiber than ripe bananas. On the other hand, a ripe banana is higher in simple carbs, making them an excellent pre-workout snack.
Cut up bananas and throw them into a smoothie; add strawberries for that classic strawberry banana flavor. If bananas are overripe, you can use them to make banana bread or add sliced banana pieces to your morning bowl of cereal.
Oranges are high in vitamin C, making them good immune boosters. Diets high in vitamin C may help reduce the amount of time of cold and flu viruses, so eating oranges throughout the year can be a great way to help your immune system. They can also reduce inflammation in the body and help with regulating blood sugar.
Having a glass of orange juice in the morning is the perfect start to your day. A lot of nutrition is in the pulp, so opt for a glass of juice that has the pulp still in it.
You are likely not as familiar with dragon fruit as the other fruits on this list. However, this fruit's popularity has grown over the years. In Southeast Asia, this has been a source of nutrition for hundreds of years. Dragon fruit contains fiber, magnesium, vitamins C and E, and iron.
Dice up some dragon fruit and stir it into your morning yogurt, or pair it with some mahi mahi for dinner.
Did you know that avocados are a fruit? While they aren’t what you generally would think of as a fruit, they are technically a berry and one of the healthiest fruits. Unlike most other fruits, avocados are high in healthy fat and don't contain much sugar. While they are higher calories than most other fruits, they can still help aid in weight loss. They are high in vitamin B6, potassium, fiber, vitamins E and K, and folate.
Add some sliced avocado onto your burger or chicken sandwich, or use it to make a delicious bowl of guacamole to dip your chips in.
These are a few of the many nutrient-dense fruits that you can eat to improve your overall nutrition. Incorporate some of the most nutritious fruits into your diet while on your journey to clean up your diet and eat healthier, and download our app for more meal planning help.
