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.
Breakfast grain bowls
Makes: 2 servings | Prep: 5 mins | Cook: 30-35 mins
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
Ingredients
- ¾ cup whole grains (steel-cut oats, millet, bulgur, etc.)
- ½ Tbsp extra virgin olive oil
- ½ cup orange juice
- 1 cup water
- 1 inch fresh ginger, sliced into rounds or ⅛ tsp ginger powder
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 (as written)
Per serving
Calories: 309 | total fat: 6 g | saturated fat: 1 g | sodium: 3 mg | cholesterol: 0 mg | total carbs: 53 g | fiber: 6 g | sugars: 6 g | protein: 9 g | potassium: 230 mg
Maple, sausage, egg and spinach topper
Makes: 1 serving | Prep: 5 mins | Cook: 1-5 minutes
Ingredients
- 1½ cups raw spinach
- 1 serving cooked chicken breakfast sausage, chopped
- 1 egg, soft-boiled, hard-boiled or poached
- 1 Tbsp maple syrup
- 1 tsp tamari sauce
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.
Nutrition for topping only
Per serving
Calories: 236 | total fat: 9 g | saturated fat: 3 g | sodium: 448 mg | cholesterol: 237 mg | total carbs: 16 g | fiber: 1 g | sugars: 13 g | protein: 14 g | potassium: 316 mg
Beautiful berry banana topper
Makes: 1 serving | Prep: 5 mins | Cook: 1-5 minutes
Ingredients
- 1 cup mixed berries (fresh or frozen)
- ½ cup low-fat cottage cheese
- ½ banana, sliced
- 1 tsp lemon juice, plus zest
- 1 tsp toasted, shredded coconut
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.
Nutrition for topping only
Per serving
Calories: 238 | total fat: 4 g | saturated fat: 1 g | sodium: 365 mg | cholesterol: 13 mg | total carbs: 39 g | fiber: 7 g | sugars: 23 g | protein: 13 g | potassium: 397 mg
BLT greens galore topper
Makes: 1 serving | Prep: 5 mins | Cook: 1-5 minutes
Ingredients
- 1 cup mixed salad greens
- ¼ avocado, sliced
- 8 grape tomatoes, halved
- 2 slices bacon, cooked and crumbled
- ¼ cup shredded cheese (your choice)
- 1 Tbsp balsamic vinaigrette or vinegar
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.
Nutrition for topping only
Per serving
Calories: 336 | total fat: 25 g | saturated fat: 12 g | sodium: 646 mg | cholesterol: 40 mg | total carbs: 9 g | fiber: 4 g | sugars: 1 g | protein: 16 g | potassium: 637 mg
Avocado "toast" topper
Makes: 1 serving | Prep: 5 mins | Cook: 1-5 minutes
Ingredients
- ½ avocado, sliced
- 1 Tbsp chia seeds
- 8 grape tomatoes, halved
- ¼ cup watercress, arugula or a bitter green
- 1 egg, soft-boiled, hard-boiled or poached
- 1 Tbsp lemon juice
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.
Nutrition for topping only
Per serving
Calories: 270 | total fat: 18 g | saturated fat: 4 g | sodium: 81 mg | cholesterol: 187 mg | total carbs: 17 g | fiber: 9 g | sugars: 2 g | protein: 10 g | potassium: 695 mg
Rise and shine citrus topper
Makes: 1 serving | Prep: 5 mins | Cook: 1-5 minutes
Ingredients
- ½ grapefruit, sectioned with rind removed
- ½ blood orange, sectioned with rind removed
- ½ cup mandarin sections
- ½ cup low-fat plain Greek yogurt
- 1 tsp honey
- 1 tsp toasted pumpkin seeds (pepitas)
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.
Nutrition for topping only
Per serving
Calories: 225 | total fat: 2 g | saturated fat: 2 g | sodium: 40 mg | cholesterol: 10 mg | total carbs: 40 g | fiber: 5 g | sugars: 26 g | protein: 12 g | potassium: 592 mg
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.