Today I'll be breaking down a key element of a nourishing diet:

Nutrient-density: foods that are "nutrient-dense" are high in vitamins and minerals, and low in calories, giving us the biggest bang for our buck.

Nutrient-dense foods > processed, refined foods

Refined foods (white bread, cereal, potato chips, flavored yogurt, baked goods, candy, etc.) generally pack in more calories, they’re not as satiating, and they’re often lacking in nutrients, water content, and beneficial fiber.

Prioritize getting those nutrient-dense foods in first, and naturally edge the processed, less nutritious foods out.

My favorite nutrient-dense foods are:

 🐟 Sardines - an excellent source of omega-3s iodine, selenium, phosphorus, vitamin D, B12, B6, and B3, and good sources of B2, B5, calcium, copper, iron, potassium, and zinc. And don’t forget about the protein! 1 tin of sardines packs a punch containing 21.3g of protein. Before you tell me sardines are gross and stinky, try mashing them up with mayo, chopped celery, carrots, salt & pepper like you would make chicken salad. Eat it up on toast with arugula, I swear it is so yummy!

🍳 Eggs - undoubtedly one of the biggest nutrient powerhouses out there.

Let’s just list them out: a complete protein (contains all the essential amino acids), omega-3s, omega-6s, omega-9s, vitamins A, D, E, and K, all 8 B vitamins, choline, calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc, and cholesterol. And most of that is in the yolk. Eggs can range in price depending on quality, but even the cheapest eggs you can find are still packed with nutrients, just maybe not quite as densely.

🥩 Beef liver - your grandma was right about liver. Liver is a superfood. 1oz provides almost 300% of your daily value of Vitamin A. It also provides an abundance of B12, and serves as an excellent source of B6, B5, B3, B2, iron, copper, and phosphorus. Cooked liver is an acquired taste, but here are my favorite ways to sneak liver into my food:

• Force of Nature ancestral blend - the liver is mixed right into the ground beef and you can't even taste it
• Mother's Best Liver Pills - one of my fav small businesses! And a great way to incorporate liver into your life without actually eating it

Stay tuned for part 2 of a nutrient-dense diet where I will go over diversity, seasonality, and eating local!