“That’s important for maintaining energy, preventing deficiencies, and reducing the risk of chronic diseases.”
“Choosing nutrient-dense foods doesn’t mean you have to break the bank.
There are numerous affordable options that are convenient, too,” she adds.
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That means eating nutrient-dense foods can be easy on youandon your wallet.
Here’s exactly what to stock up on.
Canned Chickpeas
Adding more chickpeas to your diet can boost your nutrient intake and protect your health.
Alison Miksch
“Chickpeas are incredibly versatile and can be used in sweet or savory recipes,” Cassetty says.
“I like adding them to baked goods and energy bites to give these foods a healthier spin.
“It’s also a great source of calcium, which supports strong bones and muscle function.
Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Tofu is incredibly versatile.
Trycrumbling itbefore cooking for maximum crispiness.
“I also enjoy it uncooked since its mild flavor makes it easy to incorporate into quick meals.”
Victor Protasio
Plain Greek yogurt can help fill the dairy gap.
Walnuts
According to Cassetty, walnuts have more ALAthe plant-based omega-3 fatty acidthan any other nut.
“An ounce of walnuts is an excellent source of this anti-inflammatory fat.
Greg DuPree
Plain or seasoned walnuts are great for snacking and sprinkling on salads, oatmeal, and yogurt parfaits.
), pasta dishes, sandwiches, and wraps.
And just a fistful could have a significant impact on your health.
Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Sweet Potatoes
Three cheers for the inexpensive and nutrient dense sweet potato!
Sakaida is a fan.
Their high potassium content can help regulate blood pressure and support heart health.”
Antonis Achilleos
She also notes that theyre also a source of complex carbohydrates, offering sustained energy throughout the day.
Try sweet potatoes in roasted or mashed, inpancakes,soup, or anoodle curry.
It offers healthy fats, plant-based protein, and essential vitamins like vitamin E and magnesium, says Sakaida.
Caitlin Bensel
The healthy fats in peanut butter also support brain health and the absorption of fat-soluble vitamins.”
You don’t have to think hard fornumerous waysto use this creamy (or crunchy!)
Spread it on toast topped with fruit for an easy and satisfying morning meal.
Antonis Achilleos
Sakaida also likes it in smoothies, where its creaminess and nuttiness goes so well with fruit.
They’re also rich in fiber, and they contain 5 grams of plant-based protein.
Yet Cassetty says that close to 90% of the population doesn’t meet this target.
Fred Hardy II, Food Stylist: Emily Nabors Hall, Prop Stylist: Shell Royster
“Canned tuna is an easy and affordable choice to help you reach the weekly goal.
Blueberries stand out for being rich in polyphenol antioxidants called anthocyanins.
Lentils
Lentils are a powerhouse of nutrition, says Sakaida.
Greg DuPree
You’ll get similar benefits whether you start from dried or use canned or pouched lentils.
Lentils also work well cold, tossed into a grain bowl orsaladfor an easy protein boost!”
For example, adding shelled edamame to anymac and cheese recipemakes this meal healthier.
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Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients.
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USDA FoodData Central.Yogurt, Greek, plain, whole milk.
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Victor Protasio
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Victor Protasio
https://fdc.nal.usda.gov/food-details/172470/nutrients
USDA FoodData Central.Cereals, QUAKER, quick oats, dry.
Smulders, Clemens C.M.
2018;110:3-10. doi:10.1016/j.foodres.2017.11.031
USDA.Dietary guidelines for Americans 2020-2025.
USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.
FDA.Advice about eating fish.
2020;11(2):224-236. doi:10.1093/advances/nmz065
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
USDA FoodData Central.Edamame, frozen, prepared.
2019;8(16):e012865.
