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You should choose a diet made of nutrient-rich foods. Nutrient-rich (or nutrient-dense) foods are low in sugar, sodium, starches, and bad fats.  A nutrient-rich food contains many vitamins and minerals (also called micronutrients) but not very many calories. Vitamins and minerals nourish your body and help to keep you healthy and reduce your risk for chronic diseases. Getting vitamins and minerals through food ensures that your body is able to absorb them properly.

Try to eat a variety of foods to get different vitamins and minerals. Foods that naturally are nutrient-rich include fruits and vegetables.  Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.

Path to improved health

If you don’t eat a variety of nutrient-rich foods, you may not be getting all the micronutrients your body needs. In fact, some people tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium (salt), saturated fat or trans-fat. Choosing these high-calorie, low-nutrient foods contribute to weight gain and chronic diseases such as diabetes and heart disease.

According to Health Canada, Canadians may not get enough of the following:

Nutrient	Food Sources
Calcium	Low-fat and fat-free dairy and dairy substitutes, broccoli, dark leafy greens, sardines
Potassium	Bananas, cantaloupe, raisins, nuts, spinach and other dark greens, fish
Fibre	Legumes (dried beans and peas), whole-grain foods and brans, colorful fruit and vegetables, apples, strawberries, carrots, raspberries, seeds
Magnesium	Spinach, black beans, almonds, peas
Vitamin A	Eggs, milk, carrots, sweet potatoes, cantaloupe
Vitamin C	Oranges, strawberries, tomatoes, kiwi, broccoli, red and green peppers
Vitamin E	Avocados, nuts, seeds, whole-grain foods, spinach and other dark leafy greens

 

All of the above foods are good choices. Below are suggestions for changing your diet to be more nutrient-rich.

Grains

Whole-grain foods are low in fat; they’re also high in fibre and complex carbohydrates, which helps you feel fuller longer and prevents overeating. Check the ingredient list for the word “whole” in front of the grain. For example, “whole wheat flour” or “whole oat flour”.  Some enriched flours have fiber, but are not nutrient-rich. Look for whole‑grain foods that have at least 3 grams of fibre per serving.

Choose these foods:

• Rolled oats, steel cut oats
• Whole-wheat pasta
• Whole-wheat tortillas
• Whole-grain crackers, breads and rolls (such as whole wheat or whole rye)
• Brown or wild rice
• Barley, quinoa, buckwheat, whole corn and cracked wheat.

Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor, nutrients and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green.

Choose these foods:

• Broccoli, cauliflower and Brussels sprouts
• Leafy greens, such as chard, cabbage and bok choy
• Dark, leafy greens, such as spinach and kale
• Squash, carrots, sweet potatoes, pumpkin and turnip
• Snap peas, green beans, peppers and asparagus
• Apples, plums, mangos, papaya, pineapple and bananas
• Blueberries, strawberries, cherries, pomegranate and grapes
• Citrus fruits, such as grapefruit and oranges
• Peaches, pears and melon
• Tomatoes and avocados

Meat, Poultry, Fish and Beans

Beef, Pork, Veal and Lamb

Choose low-fat, lean cuts of meat. Look for the words “round,” “loin,” or “leg” in their names. Trim outside fat before cooking. Trim any inside, separable fat before eating.  Baking, broiling and roasting are the healthiest ways to prepare meat. It is best to limit how often you eat beef, pork, veal and lamb, because even lean cuts contain a lot of fat and cholesterol when compared to other protein sources.

Poultry

Chicken breasts are a good choice because they are low in fat and high in protein. Remove skin and visible fat before cooking. Baking, broiling and roasting are the healthiest ways to prepare poultry.

Fish

Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. If good-quality fresh fish isn’t available, choose frozen or low-salt canned fish. Wild-caught oily fish, such as salmon, tuna, mackerel and sardines, are the best sources of omega-3 fatty acids. Poaching, steaming, baking and broiling are the healthiest ways to prepare fish.

Beans and other non-meat sources

Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds.

Choose these foods:

• Lean cuts of beef, pork, veal, and lamb.
• Turkey bacon.
• Ground chicken or turkey.
• Wild-caught salmon and other oily fish.
• Haddock and other white fish
• Wild-caught tuna (canned or fresh)
• Shrimp, mussels, scallops and lobster (without added fat)
• Legumes (chickpeas, kidney beans, soy beans, edamame, lentils)
• Nuts and seeds, including nut butters

Dairy and Dairy Substitutes

Choose skim milk, low-fat milk, or enriched milk substitutes. Try replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses.

Choose these foods:

• Low-fat, skim, nut, or enriched milk, like soy or rice.
• Skim ricotta cheese in place of cream cheese.
• Low-fat cottage cheese.
• String cheese.
• Plain nonfat yogurt in place of sour cream.

FOR MORE INFORMATION

Health Canada- Canada’s Food Guides
https://www.canada.ca/en/health-canada/services/canada-food-guides.html