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A Nutrient Dense Diet

A Nutrient Dense Diet

I don’t believe in dieting. I believe in making excellent food choices that are nutrient dense and keeps you feeling full longer. It is simple, requires no weighing of food – and to eat this way is really just a change in attitude and lifestyle. Yes, it takes some commitment and the willingness to change, but doesn’t everything that is worth doing?


People tend to over eat when the food they are consuming doesn’t contain enough nutrients to give the body what it needs. Essentially they are eating empty calorie foods, calories with no nutrient value in them. Also, when a person overeats, their digestive enzymes get depleted often resulting in sluggish digestion.


The solution to all of this is to eat nutrient dense foods that will provide an abundance of nutrients with fewer calories and the bonus is this food can be eaten in unlimited quantities!


Here is a list of wonderful foods that we should all begin to add to our diets.


Leafy Green Vegetables:

  • romaine lettuce
  • leaf lettuces
  • kale
  • collards
  • Swiss chard
  • cabbage
  • spinach
  • bok choy


Solid Green Vegeatbles:

  • artichokes
  • asparagus
  • broccoli
  • Brussels sprouts
  • cabbage
  • celery
  • cucumber
  • peas
  • green peppers
  • string beans
  • zucchini


Non-green vegetables:

  • beets
  • eggplant
  • mushrooms
  • onions
  • tomatoes
  • peppers
  • water chestnuts
  • cauliflower
  • squash
  • carrots


Beans and legumes:

  • red kidney beans
  • pinto beans
  • lentils
  • black-eyed peas
  • black beans


Fresh fruits:

  • apples
  • apricots
  • blackberries
  • blueberries
  • grapefruit
  • grapes
  • kiwis
  • mangoes
  • nectarines
  • all melons
  • oranges
  • peaches
  • pears
  • pineapples
  • plums
  • strawberries
  • tangerines


Healthy grains:

  • whole rye
  • quinoa
  • oats
  • barley
  • millet
  • brown rice
  • buckwheat
  • spelt
  • corn
  • whole wheat
  • amaranth
  • bulgur
  • farro
  • freekeh
  • kamut
  • teff
  • wheat berry


So, now that you have your list of foods to concentrate on, it is time to get meal planning. Choose some recipes to incorporate a few new foods into your meals every week. Get cooking, be creative and let me know how you are making out!


Connect with Lisa George, Registered Holistic Nutritionist – and take that first step to a healthier you! Contact 613-256-0506 or e-mail


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