We live in a world, especially in the US, with a wide spectrum of quality control issues in our food systems, leaving us consumers in the dark. Agencies like the FDA and USDA that oversee food safety, employ outdated regulations and lack oversight over harmful practices deployed on our food such as pesticides, antibiotics, and sneaky marketing strategies. There exist several nutrient-void foods, cheaper and easier to access; and a number of healthy foods that have been poisoned with modern-day agricultural processes. As consumers, it has become increasingly apparent that we must learn how to be strategic buyers at the grocery store so we can consume the best foods for our health.

There’s no question that food quality is essential for promoting optimal health. Higher-quality foods offer a more nutritious profile and less inflammatory impact on the body. They hold the key to getting all the vitamins, minerals, fibers, and other nutrients your body needs to support optimal function. But how do you know if your foods are high-quality foods? Are you even getting enough from those high-cost foods you purchase at Whole Foods? Let’s discuss!

What Is Optimal Food Quality?

“Optimal food quality” refers to consuming foods that are rich in nutrients, are minimally processed, and are free from harmful additives. This means focusing on whole unchanged foods—such as vegetables, fruits, whole grains, nuts, and seeds, that are grown on farms and packaged in ways that use or expose the foods to the least amount of chemicals as possible. These foods are closest to their natural state, retaining more nutrients and bioactive compounds than processed alternatives. Don’t be fooled by the labels with only 5 ingredients or less… processed is processed!

Research from the National Institutes of Health (NIH) shows that diets emphasizing nutrient-dense foods reduce chronic inflammation, a key driver of many diseases like heart disease and diabetes (1). Eating these foods also creates better metabolic function contributing to more stable blood sugar levels, improved energy, and a better body weight.

What Is Nutrient Density?

Nutrient density refers to the amount of essential nutrients a food has to the number of calories. Unlike foods with “empty calories”, which provide no nutritional value, nutrient-dense foods pack a powerful punch of vitamins, minerals, and antioxidants while consuming the same if not less amount of calories.

For example, 1 cup of rice gives 250 calories and the following nutrients:

In comparison, 1 cup of amaranth has 250 calories and the following nutrients:

Which one are you choosing? With the exception of B1 and B3, Amaranth offers a much greater density of vitamins and minerals compared to brown rice. Double the amount in some cases!

Why is this important to know? Because most people are deficient in these micronutrients! Choosing nutrient-dense foods can help you get enough nutrients when on a lower-calorie diet.

Amaranth can be a great substitute for brown or white rice in common dishes like fried rice. Below is a recipe for how to make the swap:

Cook the Amaranth: Boil in water (1 part amaranth to 2.5 parts water) for about 20 minutes until tender. Drain excess water to avoid a mushy texture.
Stir-fry Method: Once the amaranth is slightly cooled, stir-fry it with your usual ingredients like a rainbow of veggies (carrots, broccoli, snap peas, ginger, etc), eggs, and seasonings. Amaranth grains are more delicate than rice so avoid over-stirring to keep the texture intact.
Flavor Absorption: Amaranth is mild and nutty in flavor, taking to any seasonings you add such as coconut-aminos, sesame oil, garlic or ginger.
Serving: Pair the fried rice with a protein for a complete meal that you can be proud of knowing it’s packed with micronutrients.

What are some other nutrient-dense foods?

Some powerhouse foods to get into your diet ASAP include leafy greens and berries loaded with vitamins A, C, K, fiber, and antioxidants. Fiber is important to promote regular bowel movements and also supports your gut by feeding healthy bacteria living within the digestive tract (2). Probiotic foods like yogurt, kefir, and fermented vegetables enhance the gut microbiome as well, promoting strong immune function. Low-glycemic foods such as legumes and non-starchy vegetables help regulate blood sugar levels, which is crucial for preventing insulin spikes that can disrupt hormones and contribute to metabolic diseases (3). Nuts, seeds, and fatty fish are also bursting with healthy fat, fiber, and protein. Lastly, lean animal proteins are the building blocks for all of our body functions. Eating a diverse combination of these foods will put your best foot forward to ensure your cells have the proper micronutrient intake.

Here are Some High Nutrient All-Stars:

Veggies – Bell pepper, broccoli, broccoli rabe, carrots
Greens – Spinach, beet greens, chard
Fruit – Strawberries, kiwi, acai
Nuts/ seeds – Almonds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds
Carbs – Q uinoa, sweet potato, butternut squash
Proteins – Salmon, liver, egg

What are Food Additives and Are They All Bad?

Food additives are substances intentionally added to food to improve its appearance, taste, texture, or shelf life. They can range from preservatives that prevent spoilage to colorants that enhance visual appeal. While some food additives are essential for safety and convenience, others have raised concerns about their potential health risks. It’s important to note that not all food additives are bad; many are rigorously tested and considered safe when consumed in moderation. However, most of these chemicals are only tested in isolation and in animals (not humans). Thus, excessive consumption of certain additives or combinations of them could cause individual sensitivities that can lead to adverse reactions. Yuka and ThinkDirty are helpful apps that you can use to scan for food, beauty, and personal products for harmful additives.

Why Buy Organic?

Buying organic produce offers significant health benefits by minimizing your exposure to harmful pesticides and toxins found in conventionally grown food. Organic farming prohibits the use of synthetic pesticides, fertilizers, and GMOs leading to cleaner, safer ingredients. Organic produce also often contains higher levels of antioxidants and nutrients making this a no-brainer (4). What organic foods should you buy? Start with the most contaminated fruits and vegetables on the Dirty Dozen list, prioritizing buying organic and from there adding more as you see fit. Eating local, seasonal produce also enhances the nutritional benefits. Produce harvested at its peak ripeness has more vitamins, minerals, and antioxidants compared to food. Local food also has fewer preservatives, as it has not been transported thousands of miles to reach your closest grocery store.

Why Does Cooking Matter?

Applying the proper cooking techniques is also important to preserve the nutrient content and integrity of the ingredients. Steaming, for instance, retains water-soluble vitamins, like vitamins C and B vitamins, which can be lost through other methods such as boiling. Slow cooking is also smart to allow flavors to develop and minimize the nutrients lost compared to high-heat methods. On the contrary, frying and overcooking depletes essential nutrients, as high temperatures will destroy the delicate vitamins and antioxidants (5). Incorporating raw and fermented foods into our diets is also crucial for gut health; raw vegetables provide enzymes and fiber that promote digestion, while fermented foods like yogurt and kimchi enhance gut flora and improve nutrient absorption (6).

Practical Tips for Incorporating High-Quality Foods into Your Diet

Structuring meals with nutrient-dense foods is also key to promoting overall health. This just takes a little bit of planning when practicing meal prep. Meal prep allows for better portion control, reduces the temptation of unhealthy convenience foods, and saves time during your busy week so you don’t have to think twice. This is especially beneficial if you’re following a specific diet or protocol. This can be paired with the practice of mindful eating to enhance digestion and overall satisfaction. Start by eating more slowly, paying attention to your hunger cues, and pausing when 80% full (7).These three tips combined: cooking right, meal prepping, and mindful eating will make a world of difference toward reaching your goals and having better health.

Conclusion:

Prioritizing food quality is not only essential for better health, but it’s essential for a better you as what you eat directly impacts your energy levels, digestion, and overall life satisfaction. Choose high-quality ingredients like whole, organic, fresh vegetables and fruits, lean proteins, and healthy fats. These principles combined will help to stabilize your blood sugar, support your gut health, and promote your long-term vitality. It’s important to make small, sustainable changes such as swapping the afternoon chips for nuts and an apple or by eating one more plant-based food per week. Over time these small swaps will have a profound impact on your health. Ready to take the next step in your wellness journey?

Together we can examine your diet to identify any gaps in your nutritional intake so I can provide tailored recommendations such as how to best swap any current processed with whole foods. By closely looking at what you are eating you will be amazed at what we uncover regarding micronutrients and macronutrient deficiencies or even possibly foods you’re allergic to. When the body does not receive all of the necessary nutrients we need it’s easy to experience low energy, poor digestion, weight gain, hormonal imbalances, and more. In tandem, if you have a food sensitivity this will only further exacerbate any health issues. The small actionable changes we make together will make lasting differences and your future self will thank you. I don’t take a one size fits all approach and truly personalize each session to best serve my patient’s needs. Book a free consultation today to get started.