I’m a certified health and nutrition coach with an obsession for croissants and muffins and a passion for helping Brides-to-be, MOBs, and Bridesmaids feel beautiful and confident on the special day they're a part of.
When it comes to health and weight loss, you may be focusing on one specific aspect to help promote and aid that weight loss. Whether it be calorie counting, macro counting, or intermittent fasting, everyone’s body is different and may react differently to these trends.
Today we are going to talk about nutrient density, which isn’t a trend, but a vital part of eating healthfully.
Nutrient-dense food offers plenty of nutrients with little calorie intake, ultimately contributing to satiety and weight loss. You’ll want to look for foods that are rich in vitamins, minerals, complex carbohydrates (because carbs AREN’T bad), lean protein, and healthy fats. This all plays a vital role not just in our physical health, but internal health, too.
The difference between nutrient-dense food and non-nutrient-dense food
Here’s an example: let’s compare one slice of white bread and one slice of whole-grain bread. The one slice of white bread has only 70 calories and very little nutrients, but the whole-grain bread contains the same number of calories but four times the amount of nutrients like potassium and magnesium, and three times the zinc.
Which would you choose to benefit your health the most? 😉
Where can you find nutrient-dense foods and what are they?
Thankfully, they can be found right in your local grocery store! You’ll want to choose leafy greens such as spinach, kale, broccoli, quinoa, and so on. Of course, you won’t want to leave out the benefits of fruits such as blueberries, strawberries, and pomegranates. If you’re a fish lover, you’ll want to choose fish rich in omega-3 fatty acids like salmon. Lastly, if you’re a meat-eater – you’ll want to pick lean meats.
How can I add these foods to my diet?
It’s normal to feel a bit overwhelmed by a diet change, especially if you don’t eat this way to begin with. The bottom line is, you can gradually make these changes and see some very satisfying and beneficial results.
It won’t happen overnight (and shouldn’t happen overnight either – for instance, adding too much fiber too fast can cause gas and bloating!) but just know that over time, consuming more nutrient-dense foods will have some amazing effects on your health and weight goals. It’s all about being consistent with your nutrition and workouts!
To get some ideas for nutrient-dense meals, grab my free 4-week meal plan here!
Stephanie began her fitness journey of training women in 2014 as a yoga teacher. As a certified personal trainer and certified health coach, she has since grown her bridal fitness programs for women internationally. Stephanie works with brides and helps them look and feel their best for their big day. Her programs are accessible through her app, from fitness to nutrition, all for brides-to-be! Ready to feel confident in your wedding dress? Get the free Bridal Arms Mini Guide!
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