Saturday, September 20, 2008

Three Ways to Nutrient-Dense Your Meal

(Source: CLEO Magazine Singapore, July 2008 edition)

The Dietary Guidelines for Americans introduced the term "nutrient density" to measure how nutritious a food is. Here's how to up your meals' density levels.

Go crazy on fruit

Fruit and vegetables are high in vitamins, minerals and fibre, and low in fat and sodium. Fresh fruit also contains more water so you feel fuller longer. Add apples or berries to a salad or pour a fruit-based salsa over fish to increase the nutrient density of a dish.

Get colour-coded

Try to include 4 colours on your plate each time you eat. Don't just focus on your greens; add yellow and orange (peppers and carrots), red (dried cranberries), and beige and white (cauliflower). Add lettuce and tomatoes to a sandwich - and have it on whole-grain bread, or spread a little peanut butter on your apple slices.

Throw in some whole grains

A whole grain is the edible part of any grain and it provides vitamins, minerals, fibre and a wealth of antioxidants. Try brown basmati rice or even plain air-popped popcorn - dense in fibre and low in calories, it's fun choice for an occassional snack.

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