Just the facts. From the experts.

If you’re eating to live, rather than living to eat, there’s a good chance that you’re looking for the highest nutritional impact from the calories that you eat. Nutrient-dense foods, such as lean meats, fruits, veggies, beans and nuts, provide more nutrients per calorie, especially when compared with nutrient lightweights like crackers, pretzels, candy and sugar-sweetened beverages. While all foods are OK in moderation, by incorporating more nutrient-dense foods in your routine you have a great head start on building a healthy and balanced diet.

Noteworthy Nutrition Enhancements

  • Add extra veggies to breakfast burritos
  • Swap out mayo for protein-rich hummus on a sandwich
  • Substitute Greek yogurt for sour cream to increase protein and decrease cholesterol and fat. or use Greek yogurt to replace the moisture from eggs in baking projects
  • Mash cauliflower into a creamy mac and cheese
  • Load up salads with beans, nuts and seeds to boost protein
  • Add a beet slice to your hamburger or egg sandwich to bolster potassium and dietary fiber
  • Boost dietary fiber and protein in soup by adding a can of rinsed chickpeas


For more nutrient-add-in ideas, check out the Best Food Facts Pinterest boards for Beet-utiful, yummy beets, Got Protein, Chompable Chickpeas, Crazy for Cauliflower and Cha-Cha-Chia Seeds.

What foods spark your creativity on Pinterest?

Add a Comment

Craving more food facts? Read on!

Are Protein Shakes Healthy?
Meet Melissa Joy Dobbins, MS, RDN, CDE