The Key Features of a Nutrient Dense Dietary Pattern

By integrating the following practices into your daily routine, you can nourish your body with the nutrients it needs while enjoying delicious, satisfying meals. 

Remember, transitioning to a whole foods diet is a journey—start with small incremental changes and gradually incorporate more whole foods into your diet for long-term health benefits.

Use the 80/20 rule as a guideline: cover 80% of your plate with whole, plant-based foods - the other 20% is up to you!

“Whole foods” refer to items that remain unprocessed. Typically, when foods undergo processing, additives like sugar, fat and sodium are incorporated while essential nutrients, including fiber, tend to be eliminated. Excessive intake of saturated fats, added sugars, or salt may elevate the risk of inflammation and chronic illnesses.

Foods classified as whole include fresh fruits and vegetables, whole grains (like oats, brown rice, and barley), nuts, beans, fish, shellfish and eggs. Meanwhile, minimally processed foods might undergo slight alterations but retain most of their natural traits, examples include frozen fruits and vegetables or whole wheat flour.

Home cooking and opting predominantly for whole or minimally processed foods, when feasible, can contribute to maintaining good health.

Prioritize Fresh Produce:

• Fill half your plate with vegetables and fruits at every meal. Choose a variety of colors to ensure a range of nutrients and antioxidants. For example, dark leafy greens, bright red tomatoes and deep blue berries.

• Incorporate seasonal and locally sourced vegetables and fruits to ensure freshness and support local farmers.

 Choose Whole Grains:

• Replace refined grains with whole grains like brown rice, quinoa, whole wheat, oats, and barley. Whole grains retain all parts of the seed (bran, germ, and endosperm), providing more fiber, vitamins and minerals.

• Experiment with ancient grains or lesser-known whole grains to add variety to your meals.

 Opt for Lean Proteins:

• Incorporate a variety of lean protein sources into your diet, including legumes (beans, lentils, chickpeas), tofu, tempeh, fish, poultry and eggs.

• Prepare proteins using healthy cooking methods like grilling, baking, or steaming rather than frying.

 Include Healthy Fats:

• Add sources of healthy fats to your meals, such as avocados, nuts, seeds, and olive oil. These fats are essential for brain health and can help keep you satiated.

• Use olive oil for cooking and dressings instead of refined oils or butter.

 Hydrate:

• Drink plenty of water throughout the day. Either use an online Daily Water Intake Calculator, or simply take a third of your body weight (in pounds) and aim to drink that number in ounces of water every day. For instance, if you weigh 120 pounds, aim to drink at least 40 ounces (5 cups) of water every day. 

• Incorporate hydrating foods into your diet, such as cucumbers, watermelon, oranges, and celery.

 Minimize Processed Foods and Sugars:

• Reduce the intake of processed foods, which often contain added sugars, unhealthy fats and preservatives. Read labels to identify whole, unprocessed ingredients.

• Satisfy sweet cravings with natural sources like fruits, dates, or honey in moderation.

 Plan and Prepare Meals at Home:

• Set aside time each week for meal planning and grocery shopping. This helps you make intentional choices about what to eat and reduces the temptation to order takeout.

• Prepare meals in advance, especially when you expect a busy week. Batch cooking and freezing can save time and ensure you always have healthy options on hand.

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 Experiment with Herbs and Spices:

• Flavor your food with herbs, spices and acids like citrus juice or vinegars rather than relying on salt or sugar. This can reduce your sodium intake while enhancing the natural flavors of your meals.

• Try growing your own herbs like basil, parsley, or mint for fresh, flavorful additions to your dishes.