A calorie is a calorie, no matter where it comes from, so you’ll get more benefits if it’s from nutrient-dense foods. If you cut out highly processed food and food with added sugar, most of the food remaining is higher in nutrients. It’s vital if you want to lose weight. It’s not enough just to cut calories. You have to ensure you get maximum nutrition. Many vitamins, minerals, healthy fats, and phytonutrients help boost weight loss.
Greens are low in calories and brimming with benefits.
Whether you choose kale, spinach, or mustard greens, they have a high calorie-to-nutrient content. Most greens have more than just vitamins and minerals. They contain phytonutrients that work in synergy to improve your health. Kale has only seven calories, but it’s a powerhouse of nutrients. You’ll get fiber, vitamins A, C, and K, potassium, 0.6g of protein, and phytonutrients that act as antioxidants and provide other benefits. While the nutrient content of each green may vary, they’re all low in calories and high in nutrition.
Colorful fruits and vegetables provide a variety of nutrients.
Most fruits and vegetables are lower in calories, higher in fiber, and nutrient dense. To maximize the benefits, make your plate a rainbow of colors. Include purple and blue fruits, such as vegetables like blueberries or beets. They contain antioxidants and more. Red beets are high in nitrates that convert to nitric oxide, relax blood vessels, and lower blood pressure. Each fruit and vegetable color offers different benefits. Most are high in fiber to slow digestion and reduce insulin spikes.
Find lower-calorie protein sources that offer the most nutrition.
Eggs have always held a backseat to many meats, but they shouldn’t. These are nutrient-dense and lower in calories. Eggs have even more nutrition when they come from pastured chickens. That means chickens that are free and eat their natural foods like bugs and plants. Pastured chicken is also healthier. So is the meat of pastured animals and products from the milk of pastured cows. It doesn’t add extra calories, just more nutrients. It’s twice as high in omega-3 fatty acids and has three times as much vitamin E. You may notice the yolk is darker yellow. That’s because it contains seven times more beta-carotene.
- Food can be both nutrient-dense and delicious. They contain antioxidants that help protect the brain, lower blood pressure, improve cognitive function, and fight cancer.
- Opting for organ meats like liver and heart improves your nutritional profile. The liver is often called Mother Nature’s multivitamin. They’re rich in vitamins and minerals, and usually lower cost.
- Fatty fish are high in omega-3 fatty acids. Salmon, tuna, and mackerel are high in omega-3 and also contain healthy protein, magnesium, potassium, selenium, and B vitamins.
- Whether you steam or grill it, asparagus is low in calories but packed with nutrients. You can cook baby asparagus, cool it, and use it as an appetizer for dipping in lemon butter or serve it as a side dish for a wealth of nutrition.
For more information, contact us today at Hawaii Fit Camp!