Multitasking and limited time to cook or food shop may result in convenience or fast foods. Replenish your body with rich nutrients. Enhance the flavor with seasonings and spices. Eating healthy foods nourishes your body and eating with others also nourishes your soul.
Before and at each meal, ask yourself if the food is nutrient-rich. Does the food provide at least 20% or more of the Daily Value (DV) per serving of one or more of the essential nutrients. Eating nutrient-rich foods supports overall health, boosts energy, and helps prevent chronic diseases.
· Nutrient-rich foods, also known as nutrient-dense foods, are those that provide a high amount of essential nutrients relative to their calorie content. Examples include fruits, vegetables, lean proteins, whole grains, nuts, and seeds.
The six essential nutrients are:
Carbohydrates: The body's main source of energy, found in foods like grains, fruits, and vegetables.
Proteins: Necessary for building and repairing tissues, and supporting immune function; found in meat, dairy, beans, and legumes.
Fats: Provide energy, support cell growth, and help absorb certain vitamins; found in oils, nuts, seeds, and fatty fish.
Vitamins: Organic compounds that support various bodily functions such as immune health, energy production, and bone strength (e.g., vitamin C, vitamin D).
Minerals: Inorganic elements that support bone health, fluid balance, and other functions (e.g., calcium, iron, potassium).
Water: Vital for hydration, nutrient transport, temperature regulation, and waste elimination.
Essential nutrients are substances that the body cannot create in sufficient quantities on its own, and therefore, must be obtained from food.
A food is considered to have a significant amount of an essential nutrient if it provides at least 20% or more of the Daily Value (DV) per serving. The Daily Value is a reference amount established by health authorities to indicate how much of a nutrient is needed for optimal health. Read the food label.
Here are examples to visualize daily value common ranges of essential nutrients found in nutrient-rich foods. These are approximate values, and the actual percent of DV can vary based on portion size and food type. Remember a quarter pound is 4 ounces.
1. Carbohydrates
Whole grains (e.g., 1 cup brown rice): ~10-15% DV per serving
Fruits (e.g., 1 medium apple): ~6% DV per serving
2. Proteins
Chicken breast (3 oz.): ~50-55% DV per serving
Lentils (1 cup cooked): ~36% DV per serving
Greek yogurt (6 oz.): ~18% DV per serving
3. Fats
Avocado (1 medium): ~21-25% DV for total fat
Olive oil (1 tablespoon): ~14% DV for total fat
4. Vitamins
DV varies by vitamin. Here are some common examples:
Vitamin C (DV: 90 mg): Orange (1 medium): ~92% DV
Vitamin D (DV: 20 mcg): Salmon (3 oz.): ~71% DV
Vitamin A (DV: 900 mcg): Sweet potato (1 medium): ~150% DV
5. Minerals
DV varies by mineral. Here are common examples:
Calcium (DV: 1,300 mg): 1 cup of milk: ~24% DV
Iron (DV: 18 mg): 3 oz. of beef: ~15% DV
Potassium (DV: 4,700 mg): 1 banana: ~9% DV
6. Water
No specific DV for water, but recommended intake is ~3.7 liters/day (or ~4 quarts) for men and ~2.7 liters/day (or ~3 quarts) for women, including fluid from all foods and beverages.
Our website content and products are for informational purposes only. Laforest Savors does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional.
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