Top Nutrient-Dense Foods

I have come to appreciate the value of nutrient-dense foods. I have realized that much of the food we eat has little nutrient value and is more appealing to our palate and cravings. Because these foods do not feed what our body is craving, we wind up being hungry much of the day and going after all the wrong foods. In the past few months, I've been really focused on the foods that pack a punch in my lunch so that I need less in quantity and continue my weight loss.

So, I have certain homemade nutrient-dense foods that I make sure I eat each day.

• Mestemacher Three-Grain German sourdough bread (store bought)- about 2-3 half slices
• Homemade liver pate (chicken livers, beef liver) - 1-2 tablespoons
• Yogurt - 1/2 cup
• Yogurt cheese (lebane) - 1/4 cup
• Ricotta cheese - 2-3 tablespoons (on toast, or with fruit)
• Fruit in season - cherries, melons, apples, berries
• Greens (Kale, spinach, collards) steamed - about 1/4- 1/2 cup
• Fish head or beef bone broth - 1 cup
• Lacto-fermented vegetables - 1/2 cup
• Sauerkraut - 3-4 tablespoons

"Super Foods"

Below is a list of some of the highest nutrient dense foods -- sometimes referred to as "super foods." Try to incorporate some of them into your weekly meals.

• Kale
• Collards
• Bok Choy
• Spinach
• Brussel Sprouts
• Arugula
• Cabbage
• Romaine
• Broccoli
• Green pepper
• Artichoke
• carrots
• Asparagus
• Strawberry
• Pomegranate juice
• Tomato
• Blueberries
• Orange
• Cantaloupe 
• Sweet potatoe