Eat a variety of nutrient-dense foods: Choose a wide range of foods that are packed with essential vitamins and minerals, including dark leafy greens, colourful fruits and vegetables, whole grains, and lean protein sources like fish, chicken, and legumes.
Eating a variety of nutrient-dense foods is crucial for promoting physical health through self-care. Nutrient-dense foods are those that are rich in vitamins, minerals, and other essential nutrients that our bodies need to function properly. Below are a few suggestions that might be helpful for incorporating a variety of nutrient-dense foods into your diet:
• Eat a rainbow of fruits and vegetables:
Eating a variety of colourful fruits and vegetables can provide your body with a wide range of essential nutrients. Aim to include at least 5 servings of fruits and vegetables in your diet each day.
Here is a recipe for a colorful fruit and vegetable salad:
Ingredients:
✓ 1 red bell pepper, chopped
✓ 1 yellow bell pepper, chopped
✓ 1 orange bell pepper, chopped
✓ 1 cup cherry tomatoes, halved
✓ 1 cup chopped cucumber
✓ 1 cup chopped carrots
✓ 1 cup chopped red cabbage
✓ 1 cup chopped kale
✓ 1 cup chopped pineapple
✓ 1 cup chopped mango
Dressing:
✓ 1/4 cup olive oil
✓ 1/4 cup apple cider vinegar
✓ 1 tbsp honey
✓ 1 tbsp dijon mustard
✓ Salt and pepper to taste
Instructions:
‣ In a large bowl, combine all chopped fruits and vegetables.
‣ In a small bowl, whisk together olive oil, apple cider vinegar, honey, dijon mustard, salt, and pepper until well combined.
‣ Pour the dressing over the salad and toss to coat.
‣ Chill in the refrigerator for at least 30 minutes before serving.
Enjoy your colorful and healthy rainbow salad!
• Choose whole grains:
Whole grains are a good source of fibre, vitamins, and minerals. Choose whole grain bread, pasta, rice, and cereals to increase your intake of these nutrient-dense foods.
Here's a recipe for a whole grain salad:
Ingredients:
✓ 1 cup quinoa
✓ 1 cup cooked farro
✓ 1 cup cooked brown rice
✓ 1 red onion, diced
✓ 1 red bell pepper, diced
✓ 1 yellow bell pepper, diced
✓ 1 bunch of kale, stems removed and leaves chopped
✓ 1/2 cup chopped fresh parsley
✓ 1/2 cup chopped fresh mint
✓ 1/2 cup chopped walnuts
✓ 1/2 cup crumbled feta cheese
✓ 1/4 cup olive oil
✓ 1/4 cup red wine vinegar
✓ Salt and pepper to taste
Instructions:
‣ Cook the quinoa according to package instructions and let it cool.
‣ In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.
‣ In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
‣ Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.
‣ Pour the dressing over the salad and toss well to combine.
‣ Top the salad with crumbled feta cheese and serve.
Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!
• Include lean protein sources:
Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.
Here's a recipe for grilled chicken with a citrus marinade:
Ingredients:
✓ 4 boneless, skinless chicken breasts
✓ 1/4 cup olive oil
✓ 1/4 cup fresh orange juice
✓ 1/4 cup fresh lemon juice
✓ 2 cloves garlic, minced
✓ 1 teaspoon salt
✓ 1/2 teaspoon black pepper
Instructions:
‣ In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.
‣ Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.
‣ Preheat the grill to medium-high heat.
‣ Remove the chicken from the marinade and discard the remaining marinade.
‣ Grill the chicken for 6-8 minutes per side, or until cooked through.
‣ Let the chicken rest for a few minutes before slicing and serving.
Optional: serve with a side of roasted vegetables or a salad for a balanced meal.
Here is a recipe for a vegetarian chickpea and spinach curry that is rich in protein:
Ingredients:
✓ 1 can of chickpeas, drained and rinsed
✓ 1 onion, chopped
✓ 2 cloves garlic, minced
✓ 1 tsp ginger, minced
✓ 1 tsp ground cumin
✓ 1 tsp ground coriander
✓ 1/2 tsp turmeric
✓ 1/2 tsp smoked paprika
✓ 1/4 tsp cayenne pepper
✓ 1 can diced tomatoes
✓ 1/2 cup water
✓ 1 tbsp olive oil
✓ 4 cups fresh spinach, chopped
✓ Salt and pepper, to taste
✓ Cooked rice or naan bread, for serving
Instructions:
‣ In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
‣ Add the garlic, ginger, cumin, coriander, turmeric, smoked paprika, and cayenne pepper. Cook for 1-2 minutes, stirring constantly, until fragrant.
‣ Add the chickpeas, diced tomatoes, and water to the pot. Bring to a simmer and cook for 10-15 minutes, until the sauce has thickened and the chickpeas are heated through.
‣ Add the chopped spinach and stir until wilted, about 2-3 minutes. Season with salt and pepper, to taste.
‣ Serve the curry over cooked rice or with naan bread, if desired.
This recipe provides a good source of protein from the chickpeas and can be easily adapted to include other vegetarian protein sources such as tofu or lentils.
• Incorporate healthy fats:
Healthy fats such as those found in avocados, nuts, seeds, and fatty fish are important for brain function and reducing inflammation in the body.
Here's a recipe for a tasty lunch that incorporates healthy fats:
"Avocado Toast with Smoked Salmon and Egg"
Ingredients:
✓ 2 slices whole grain bread
✓ 1 ripe avocado
✓ 1 lemon, juiced
✓ Salt and pepper to taste
✓ 2 oz smoked salmon
✓ 1 large egg
✓ 1 tbsp olive oil
✓ Red pepper flakes (optional)
Instructions:
‣ Toast the bread slices in a toaster or on a grill until crispy.
‣ Cut the avocado in half and remove the pit. Scoop out the avocado flesh into a small bowl and mash it with a fork. Add lemon juice, salt, and pepper to taste.
‣ Spread the avocado mixture evenly onto the toasted bread slices.
‣ Top each slice of bread with smoked salmon.
‣ Heat the olive oil in a non-stick pan over medium heat. Crack the egg into the pan and cook to your liking (sunny-side up or over-easy).
‣ Place the cooked egg on top of the smoked salmon.
‣ Sprinkle red pepper flakes over the top (optional).
Serve and enjoy your healthy and delicious avocado toast with smoked salmon and egg!
By incorporating a variety of nutrient-dense foods into your diet, you can nourish your body and support optimal physical health.
Limit processed and high-fat foods is a right way to physical health: While it's okay to indulge in your favourite treats occasionally, it's important to avoid consuming too much processed and high-fat foods, which can be high in calories and low in nutrients.
Limiting processed and high-fat foods is important for promoting physical health through self-care. Processed foods are often high in calories, sugar, and unhealthy fats, and can contribute to weight gain and other health issues. Here are some tips for limiting your intake of processed and high-fat foods:
