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  • Writer's pictureRoot of Health Wellness

Nutrient Dense Foods

  1. Dark leafy greens

  2. Broccoli and other cruciferous vegetables

  3. Avocado

  4. Wild caught salmon and other oily fish like sardines

  5. Berries 

  6. Nuts (almond, Brazil, walnut, etc)

  7. Legumes (beans, lentils, peas, peanuts)

  8. Seeds (hemp, pumpkin, sesame, flax, chia)

  9. Garlic

  10. Quality lean meats

  11. Heart healthy, omega rich fats and oils; flax seed, olive, and avocado are good examples Easy ways to ensure that you are getting a variety of these foods? Top a leafy green salad with walnuts, salmon and a good glug of olive oil; Add a small handful of pumpkin seeds on top of your steamed veggies for crunch and extra goodness; Make a hearty lentil soup on a Sunday and take it for lunch during the week - top it with healthy nuts and seeds or even wilt some baby spinach into it before eating; Sprinkle sesame seeds on a stir fry; Top literally anything with avocado! Meeting the recommended servings of each food category can be challenging for some, but it’s important for a healthy body.  

  12. Fruits - 2-3 servings / day

  13. Vegetables - 5-7 servings / day 

  14. Healthy fats - 3-4 servings / day

  15. Protein 2-4 servings / day

  16. lots of clean filtered water - 48-64 oz / day Does it have to be organic? In a perfect world, organic food would be more available to all. Shopping for good quality, organic food does cost more but there are ways to do it and not break the bank. Prioritizing which foods are more important to be buying organic can also be easier on the grocery bill.  EWG's dirty dozen is a good resource. In addition, Farmers markets are still active in the GTA this time of year and are a great way to explore locally grown, seasonal food.  My advice to any client is to be buying the best quality that they can comfortably afford, and to be washing produce well. Everyone can benefit from improvements to their daily intake of food.  If you have specific dietary needs, working with a Nutritionist can be really beneficial.  We offer a great price of $49/month to patients of the clinic for nutritional counselling.  We work with you to help improve your health from the inside out.  Contact the clinic to get started, or for more information.

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