Nutrient-dense: Which fruits and vegetables give you the most benefits
Choosing to eat healthy should be as simple as making good choices. Your daily intake should include lots of fresh fruits and vegetables, lean proteins, whole grains and as few processed foods as you can manage. But in practice, it is often complicated.
Interestingly, within each of these categories, there are good options and there are some that are even healthier. If you’re trying to make the best choices, it makes sense to eat what gives you the most nutrients in each bite.
Your best option? Leafy greens. They are some of the most nutrient-dense vegetables.1 Yes, those veggies that can be considered “garnishes” are full-on powerhouses. They’re low in calories and packed with fiber and vitamins A, C and K.
Powerhouse fruits and vegetables1
While these shown above are near the top of the list nutritionally, almost every vegetable or fruit offers vitamins, minerals and fiber. So, there are no bad choices, just better choices.
Read on to see how you can start your day with nutrient-dense and delicious breakfast grain bowl options.
Your breakfast bowl starts with grains. You can use dinner leftovers like rice, quinoa or couscous. Or cook your own mixture of whole grains like farro, bulgur, buckwheat, millet or sorghum. Add your favorite topper from the following options—sweet, savory or a combination of the two.2
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Ingredients
Preparation
- Rinse grains in cold water.
- Heat oil in a small saucepan over medium-high heat. Add grains and ginger. Toast grains, tossing frequently for 3 minutes.
- Add water and orange juice, bring to a boil, then cover and reduce to a simmer. Cook until liquid is absorbed (about 20-25 minutes).
- Remove from heat. Remove and discard ginger if used. Divide into two bowls.
Nutrition
(per serving)- 309 Calories
- 6 g Total Fat
- 1 g Saturated Fat
- 3 mg Sodium
- 0 mg Cholesterol
- 53 g Total Carbs
- 6 g Fiber
- 6 g Sugars
- 9 g Protein
- 230 mg Potassium
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Ingredients
Preparation
- Put 1 cup of grain mixture in a microwave-safe bowl. Heat for 1 minute.
- Layer spinach, breakfast sausage and egg.
- Drizzle maple syrup and tamari. Season to taste.
Note: Nutrition details are for the topping only
Nutrition
(per serving)- 236 Calories
- 9 g Total Fat
- 3 g Saturated Fat
- 448 mg Sodium
- 237 mg Cholesterol
- 16 g Total Carbs
- 1 g Fiber
- 13 g Sugars
- 14 g Protein
- 316 mg Potassium
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Ingredients
Preparation
- Put 1 cup of grain mixture in a microwave-safe bowl. Heat for 1 minute.
- Layer cottage cheese, berries and banana.
- Drizzle with lemon juice and dress with a little lemon zest. Top with shredded coconut.
Note: Nutrition details are for the topping only
Nutrition
(per serving)- 238 Calories
- 4 g Total Fat
- 1 g Saturated Fat
- 365 mg Sodium
- 13 mg Cholesterol
- 39 g Total Carbs
- 7 g Fiber
- 23 g Sugars
- 13 g Protein
- 397 mg Potassium
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Ingredients
Preparation
- Put 1 cup of grain mixture in a microwave-safe bowl. Heat for 1 minute.
- Layer salad greens, tomato halves, bacon and cheese.
- Drizzle vinegar/vinaigrette and season to taste.
Note: Nutrition details are for the topping only
Nutrition
(per serving)- 336 Calories
- 25 g Total Fat
- 12 g Saturated Fat
- 646 mg Sodium
- 40 mg Cholesterol
- 9 g Total Carbs
- 4 g Fiber
- 1 g Sugars
- 16 g Protein
- 637 mg Potassium
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Ingredients
Preparation
- Put 1 cup of grain mixture in a microwave-safe bowl. Heat for 1 minute.
- Layer avocado slices, tomato halves and greens.
- Sprinkle with chia seeds. Squeeze lemon wedge on top.
- Add egg and season with salt.
Note: Nutrition details are for the topping only
Nutrition
(per serving)- 270 Calories
- 18 g Total Fat
- 4 g Saturated Fat
- 81 mg Sodium
- 187 mg Cholesterol
- 17 g Total Carbs
- 9 g Fiber
- 2 g Sugars
- 10 g Protein
- 695 mg Potassium
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Ingredients
Preparation
- Put 1 cup of grain mixture in a microwave-safe bowl. Heat for 1 minute.
- Layer Greek yogurt, then citrus fruits.
- Drizzle honey on top and sprinkle with pepitas.
Note: Nutrition details are for the topping only
Nutrition
(per serving)- 225 Calories
- 2 g Total Fat
- 2 g Saturated Fat
- 40 mg Sodium
- 10 mg Cholesterol
- 40 g Total Carbs
- 5 g Fiber
- 26 g Sugars
- 12 g Protein
- 592 mg Potassium
1https://www.health.harvard.edu/nutrition/creating-balanced-healthy-meals-from-low-calorie-nutrient-dense-foods
2Inspired by https://www.runningtothekitchen.com/berry-breakfast-grain-salad/
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.