Nutrient Rich

Nutrient rich: We need to know how to eat properly!

Your mom probably kept telling you to eat your vegetables, didn’t she? Most moms do—and most dads, too. So, we all know that vegetables are good for you, right? Yes, we all know that, but sometimes we don’t act like we do!

So what does it mean to eat properly? What foods do we include, what foods do we exclude? First off, know that your body needs the right nutrients for whatever job you are asking it to do! You need protein, complex carbohydrates (generally, that means whole, unprocessed foods—they come naturally complexed!), vitamins, minerals, fiber and water.

Foods come in three varieties—the “Food Class System”. The nutrient dense or nutrient rich foods give you over 4 times the amount of nutrients needed on a 2000 calorie a day diet. These are the vegetables your mom was talking about, whole grains, fruit, nuts, seeds, beans and legumes. Nutrient poor foods, only give you just about what you need on a 2000 calorie a day diet. These are the meats, fish and dairy products—pretty much the Standard American Diet (The acronym for the Standard American Diet is SAD….what does that tell you?) Now, nutrient poor foods are not all bad for you—they are rich in some nutrients but lack some types of important nutrients, or “duplicate efforts” because they supply too much of some nutrients and not enough of others. One way to think of it is that eating nutrient rich foods is simply much more efficient and easy—by the very nature of the foods, you are getting what you need for optimal health and wellness. With the nutrient poor foods, you might have to spend some time or some extra money getting supplements for the nutrients those foods are lacking.

The last variety of food is the nutrient barren foods. These are the refined or processed foods, including fast foods, whole milk and dairy products, refined oils and….you probably guessed it by now, sweets. They may make you feel full—but, the fact is, the more you eat them, the more full-figured you may be! Plus, without the nutrients needed for healthy living, you won’t be feeling very healthy, very energetic, very aware or very good at all!

So, the overall rule of thumb to follow is, about 90% of your meals and snacks should come from the nutrient rich variety of foods. 10% or less can come from the nutrient poor variety. Remember, you are what you eat—would you rather be rich or poor?

Making it possible – Nutrient rich is the key

What are your goals for health and wellness? Do you want to survive or thrive? Do you want to get the most out of your life or do you just want to get along? These are important questions that only you can answer—but if you want to thrive and get the most out of your life, nutrient rich foods are the key to that doorway.

Nutrient rich foods allow you to be all those things you dream about and want for yourself—because nutrient rich foods will allow you your best possible health and well being. Just like a well-oiled and well-maintained machine, we need nutrient rich foods to maintain ourselves at optimum efficiency. But a well-oiled machine doesn’t think or feel—and we do. A diet of nutrient rich foods can help you think better and feel your best—in your mind, your body and your spirit!

Our brains need constant fuel—and that fuel comes mainly from glucose, a simple sugar. But, if you give your brain too much sugar—or too little—our brains don’t handle it too well. (neither does our pancreas, but that’s for another time!) This is one of the problems with processed foods—they contain too much sugar or simple carbohydrates and release too much sugar at once—and then, nothing! The sugar peaks are high and the lows—way, way low. In a way, this confuses our brains—and, we get the sugar highs, the sugar lows—and the end result is an instability that may end up as depression or anxiety. Also, because brains need a constant supply of sugar, it sends out signals to the liver and pancreas to provide it with more sugar—after a long period of time (and this is a simple way to describe it) and, in those individuals who may be prone to it, diabetes can result.

Nutrient rich food contains complex carbohydrates that take longer to digest into the simple glucose—and because it takes longer to digest, you don’t get the sugar highs or lows –as a result, you are happier and your brain is happier! Also, studies have shown that those people who eat whole foods including complex carbohydrates lower their risk of diabetes and heart disease., So, you, your brain AND your body are happier—sounds like this might just lay the groundwork for you to accomplish all your goals and to fulfill all your dreams.

Eating good means being better

There are many related things in this world. You only have to think to somethings and you will see that they are related to some other things. One thing you have to think about is the food you eat, it is so because even if you do not know or you do not admit it has a very big impact on your life. If you are a person which eats healthy then you are a healthy person, a person full on energy and a person which performs good in all the activity fields.

On the other hand, if you are not a person which eat properly you may have some minuses, you may not be able to concentrate well on what you have to do, you may not be full of energy and the examples may continue. This is why it is very important for you to eat healthy, to eat nutrient rich foods that can help you a lot. Eating nutrient rich foods will make you different, will make you better and you will be able to feel it, and also all the others will see it. When it comes to nutrient rich foods you have to think to vegetables and fruits. These are the first to come to your mind.

Eating good means being better. A proper diet based on nutrient rich foods will help you more than you may even imagine. You will perform better at work, you will see that you will feel better, you will be able to do things quicker and easier. You have to think a little now and to see if you want to be better. Eat nutrient rich foods, raw vegetables and fruits and you will see and feel that eating good means being better.

Nutrient Rich: Eating properly, feeling great!

What’s nutrient rich eating? Just consider a 100 Calorie Pack of Hostess Twinkie Bites. Sure, it only contains 100 calories, 2.5 grams fat, 1 gram saturated fat and 160 milligrams of sodium in three tiny cakes, but what kind of nutritional reward do you get for that 100-calorie investment? Check out the ingredient list and you’ll find a string of processed, refined ingredients, cuing you to the fact that those 100 calories are basically empty ones.

Compare that to a 100-calorie bowl of fresh strawberries, containing two cups of strawberry halves packed with fiber, vitamin C, folate, potassium and manganese, along with a cache of other minerals and vitamins and health-protective plant compounds. See the nutrient rich difference?

Nutrient rich foods have a high nutrient-to-calorie ratio, making them nutrition bargains, rather than only calorie, fat or sodium bargains.

While it’s good to keep your intake of calories, fat, saturated fat, trans fat and sodium under control, you can do that the nutrient rich way or the nutrient-poor way.

Adam Drewnowski, director for the Center for Obesity Research and Public Health Nutrition at the University of Washington and principal researcher for NRFC, said: “We have an overweight and undernourished public. People are consuming too many empty calories. We need to shift to a nutrient rich tipping point with foods that have more nutrients per calorie and by making each calorie count more.”

Here are some tips to infuse your diet with nutrient rich foods:

* Focus on whole foods — foods and ingredients that often don’t come in fancy packaging.

* Pile your plate high with a variety of brightly colored fruits and vegetables.

* Opt for a variety of whole grains in breads, side dishes and cereals.

* Tap into legumes, including lentils, soybeans, dried peas and a variety of beans for a nutrient rich protein source.

* Instead of refined, processed breakfast cereal, try steel-cut oatmeal with fruit, nuts and low-fat milk.

* When it comes to packaged foods, read the ingredients list and nutrition facts panel to make the best choices.

* Keep your portions under control in order to make food choices nutrition-calorie bargains.

* Look for nutrient rich foods when dining out.

* Be careful of drinking empty calories, such as sweetened beverages.

Here at nutrient-rich.com you will find the right way of eating properly and consuming only the best nutrients for you and your family. Looking for the best nutrient-rich way of life? You arrived at the right place! Feel free to stay in touch with us and if you have any questions please don’t hesitate to contact us via the contact forms available on this website.