Harvard Health Letter

Add more nutrient-dense foods to your diet

For people who are not already eating a healthy diet, or are not eating enough healthy foods, nutrient-dense foods can help fill in the gaps. Nutrient-dense foods contain an abundance of nutrients and other healthful substances—vitamins and minerals, fiber, lean protein, and unsaturated fats—but are not excessive in calories. This is compared to foods of low nutrient density that are high in calories. Examples of nutrient-dense foods include leafy greens, whole grains, fruits, oily fish rich in omega-3 fatty acids, low-fat dairy products, lean meats, and vegetables.
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