Micronutrients, which are vitamins and minerals, are essential to the optimal function of your body. Including nutrient-rich foods in your meals can help you get the micronutrients you need. To eat more nutrient-rich meals you can choose whole grains, eat a salad, and include lean proteins.
Choose Whole Grains
Whole grains are grains that have been less processed to still include the bran, germ, and endosperm. Because they still have this part of the grain, they are higher in fiber than refined grains. Some whole grains can also contain calcium, vitamin C, B vitamins, and other minerals. To help include more whole grains you can make swaps for the whole grain version. For example, you can swap brown rice for white rice and look for whole wheat bread. You can also include foods like rye, quinoa, or millet.
Eat a Salad
A salad is an easy way for you to get a lot of plant foods in your meal. Plant foods, fruits, and vegetables are important because they supply fiber, vitamins, and minerals. The greens in your salad are rich in fiber. You can include greens such as spinach, collard greens, cabbage, kale, or microgreens. These can also include nutrients such as vitamin A, vitamin C, vitamin K, iron, folate, and potassium. You can also include items such as tomatoes, berries, or nuts and include a dressing made from healthy fats to absorb the vitamins. Start your meal with a salad to ensure you get in your plant foods.
Include Lean Proteins
Protein sources break down into amino acids which the body needs for important building blocks. Having protein sources can not only help you get protein, but other essential nutrients as well that will benefit your health. Poultry, fish, milk and yogurt, eggs, beans and lentils, peas, mushrooms, nuts, and seeds are all sources of protein. Poultry, meat, and fish are higher in protein and can contain other nutrients like omega 3’s, magnesium, and vitamin B12. Beans and lentils and other plant sources contain protein while also supplying fiber, iron, folate, and potassium. Having a mixture of plant and animal sources can help you get the nutrients you need.
The foods you eat can help your health. You need vitamins and minerals from food to help your body function optimally. To eat more nutrient-rich meals you can choose whole grains, eat a salad, and include lean proteins.
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