The term nutrient dense essentially means the amount of nutrients in a food/meal/snack/recipe. The more nutrient dense something is, the more nutrition it has! I recommend to include nutrient dense options as much as possible when it comes to eating, cooking, and meal planning. Long story short, the closer something is to it's natural state (aka less processed), the more nutrient dense it probably is.
– Berries (strawberries, blueberries, raspberries, blackberries) – Avocados – Flaxseed – Tart cherries (not maraschino!) – Salmon – Walnuts – Beans – Leafy greens (spinach, kale, etc) – Greek yogurt – Oatmeal
– Greek yogurt parfait with berries and almonds – Hummus with baby carrots and sliced cucumber – Scrambled eggs with spinach, peppers, and onion – Guac with sliced bell peppers – Smoothies with frozen cauliflower and spinach or kale (plus fruit) – Apple or pear with low-fat cheddar cheese – Small handful of mixed nuts – Half (or whole) turkey sandwich on whole wheat bread with hummus, low-fat cheese, and spinach