The old standby of a healthy diet based on the food group pyramid is no longer the go-to guide for food.

Guidelines for nutrition have changed and matured to include more subtle suggestions based on newer research and data. Overall suggestions have started to show a pattern we are all becoming familiar with including suggestions to cut red and fatty meat and eat lean meats and seafood instead. You also need to limit sugar, saturated fats and salt, and eat more fruits and vegetables and whole grains.

But did you know that certain foods, while varied in their makeup of nutrients, actually provide more nutrients for their volume than other foods?

Welcome to Nutrient Dense Foods!

Categorized under a scale of calculations made to evaluate micronutrients, vitamins, minerals, phytochemicals and antioxidant capacities, called ANDI (Aggregate Nutrient Density Index), nutrient dense items pack a bigger punch than others. And if you have to make choices based on a special diet or health concerns, steering towards the nutrient dense items will make your eating (and shopping) more efficient.

The top most dense foods in the categories of vegetables, legumes, fruits, seeds and herbs include; Mustard Greens, Kale, Swiss Chard, Watercress, Bok Choy, Radish, Turnip, Carrots, Squash, Edamame, Pinto Beans, Tofu, Flax Seeds, Sesame Seeds, Sunflower Seeds, Cranberries, Strawberries, Blackberries, Basil, Cilantro, Spearmint and Tarragon.

Unsure about how to incorporate these foods into your eating rotation? Broad Street can help. Our professional network and Stay Young Program includes personal assistants and dietitians who can help you shop and create unique menus according to your needs and interests.

Please call us for more information: 847-728-0134.

For full list see the Whole Foods guide on ANDI foods: http://www.wholefoodsmarket.com/healthy-eating/andi-guide

http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/