#nutrient dense food | Explore Tumblr Posts and Blogs

touchlikethesun · 6 months

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#right i forgot the worst part about being at my parents house #the malnutrition #of what i can eat in the fridge we have a variety of sauces and jams and in the pantry there is flour and salt #and my mother just informed me that we're not going grocery shopping for at least a week maybe two in order to 'use up what we have'#that is NOT the reason i can guarantee it #she's doing this because she thinks it'll help her lose weight #you'd think after 35 years of yoyo dieting she'd figure out that starving and under nourishing yourself actually is bad for your health #it's not like i'm great at taking care of myself either but at least i get my food groups #i'm just so frustrated because i can't afford to leave #but being here is so disasterous not just for my mental health but my physical health as well #and also i've actually put ON weight being here because since we have like no real food in the house all i have to eat really are pancakes #which are calorically dense but nutritionally void and because i'm not getting any nutrients i'm always hungry #i think i'll just go to the shops later tonight or tomorrow and get food just for myself #if she wants to 'use up what we have' she can but i'm not doing that i'm just not #but also that's also annoying cause i have no current income and also i'm not allowed to drive so i'll have to get my bro to take me #which is a whole thing in of itself and i just grrrr #personal #vent

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rockshortage · 11 months

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Overboss gets bullied for his eating habits

and lots more because I was having way too much fun with this

#hector messerli #he has created a super nutrient dense food to sustain himself #main ingredient: bugs #porter gage #butch delaney #darryl murphey #lily delaney #archer #neva #mason #mags black #sierra petrovita #jack cabot #this is already so many character tags i am not tagging everyone under the cut #fallout #artshortage

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chiomakedu · 7 months

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what I learned today: metabolic safety is a way of creating internal safety in the body through food choices that provide bioavailable nutrients while being sensitive to your individual body’s needs and requirements. These are nutrient dense proteins, fats, and carbs that are easily digestible and come from plants and animals (not beans or nuts or seeds or processed foods). You can calm depression, anxiety, and a host of other ailments by providing metabolic safety for the body. Many folks suffer illness simply because they are not experiencing metabolic safety (which puts the body in a state of survival, causes you to run off of stress hormones, and in this continuous state of deprivation, your body never has the opportunity to rest and repair). A list of reparative foods that may support you in creating metabolic safety for your body below from KymberMaulden.com

#metabolic safety #nutrient dense foods

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nightwardenminthara · 26 days

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im back in my 'unable to eat' ways and im OUT OF SOYLENT

#*werewolf transformation image*#food mention #i am hungry but everything is unappetizing #i need my nutrient dense chocolate milk #alternatively i need like some heavy pasta #lowkeylowkey might turn a ramen pack into some buttered noodles

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you-are-my-angel-love · 28 days

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Warm Kale & Quinoa Salad

Ingredients Serves: 4 Grocery List Serves: 6

Kale and Quinoa Salad

▢1 bunch kale, ribs removed, chopped

▢Coarse kosher salt

▢1 teaspoon olive oil

▢2 cup cooked quinoa

▢3 carrots, julienned

▢1 red bell pepper, julienned

▢¼ cup sunflower seeds

▢¼ cup pepitas / can sub with pumpkin seeds

▢4 radish, julienned

▢½ cup fresh cilantro, chopped

▢1 avocado, sliced (optional)

Lemon Tahini Dressing

▢⅓ cup olive oil

▢⅓ cup lemon juice

▢2 tablespoons tahini

▢2 teaspoons maple syrup

▢1 clove garlic, pressed

▢½ teaspoon ground cumin

▢¼ teaspoon coarse kosher salt

▢¼ teaspoon freshly ground black pepper

▢¼ teaspoon crushed red pepper flakes

Instructions

Make the dressing

In a small bowl or jar, whisk together dressing ingredients until smooth. Taste and adjust seasonings.

Make the salad

Sprinkle kale with salt and drizzle with 1 teaspoon olive oil. Using your hands, massage until dark.⠀

Heat 1 teaspoon olive oil in a large skillet over medium heat. Add the kale, cooked quinoa, carrot, red bell pepper, and sunflower seeds. Cook, stirring frequently, for 5 minutes until the kale is slightly wilted. Remove from the heat and add the pepitas, radishes, and cilantro. Stir to combine.

Toss salad with half the dressing and serve drizzled with additional dressing, sliced avocado, a sprinkling of freshly cracked black pepper, and crushed red pepper flakes if desired.

Notes: I made a grocery list below that accommodates my family of 6 and a grocery trip to a bulk food store where you can attain some of the ingredients in the exact measurements that you need to keep this healthy recipe affordable. If you like the recipe to serve four, then shop for the ingredient list above. Ignore the strikethroughs as it indicates what I already personally have. ♥

Produce:

1.5 bunches kale: $4.50 (1.5 bunches)

4.5 carrots: $1.80 (4.5 carrots)

1.5 red bell peppers: $1.50 (1.5 peppers)

6 radishes: $1.50 (6 radishes)

¾ cup fresh cilantro: $1.50 (1 bunch)

2 avocados (optional): $3.00 (2 avocados)

Grains and Seeds:

3 cups cooked quinoa: $3.00 (3 cups)

⅜ cup sunflower seeds: $1.50 (⅜ cup)

⅜ cup pepitas: $0.90 (⅜ cup)

Condiments:

½ cup + 1 tablespoon olive oil: $3.00 (½ cup + 1 tablespoon)

½ cup lemon juice: $1.50 (½ cup)

3 tablespoons tahini: $1.50 (3 tablespoons)

3 teaspoons maple syrup: $0.45 (3 teaspoons)

1.5 cloves garlic: $0.45 (1.5 cloves)

¾ teaspoon ground cumin: $0.30 (¾ teaspoon)

⅜ teaspoon crushed red pepper flakes: $0.15 (⅜ teaspoon)

Coarse kosher salt: $0.30 (to taste)

Freshly ground black pepper: $0.30 (to taste)

Total: Total Cost (rounded up): $27.85

#salad #healthy #quinoa #yummy #nutrient dense #flavorful #food #greens #veggies

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biophilianutrition · 6 months

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Nutrient Dense

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mentormaven777 · 10 months

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The Link Between Healthy Eating and Weight Loss

The relationship between healthy eating and weight loss is undeniable.

When you prioritize nutritious food choices, you not only nourish your body but also pave the way for successful weight management. Let's explore the link between healthy eating and weight loss and how adopting a wholesome diet can positively impact your journey towards a healthier weight.

Boosting Metabolism: Healthy eating plays a crucial role in boosting your metabolism. Certain foods, such as lean proteins, whole grains, and foods rich in fiber, require more energy for digestion, resulting in a higher metabolic rate. By incorporating these foods into your diet, you can help your body burn calories more efficiently.

Curbing Appetite: One of the key benefits of healthy eating is its ability to curb your appetite. Nutrient-dense foods, such as fruits, vegetables, and lean proteins, provide satiety and help you feel full for longer periods. This can prevent overeating and unnecessary snacking, leading to a calorie deficit and subsequent weight loss.

Balancing Macronutrients: A healthy eating plan emphasizes the balance of macronutrients - protein, carbohydrates, and fats. Including adequate protein in your meals can help preserve lean muscle mass during weight loss and promote a feeling of fullness. Incorporating complex carbohydrates and healthy fats provides sustained energy and helps regulate blood sugar levels, preventing cravings and overeating.

Portion Control: Healthy eating involves practicing portion control, which is essential for weight management. By understanding appropriate portion sizes and listening to your body's hunger and fullness cues, you can prevent excessive calorie intake and promote a healthy calorie deficit necessary for weight loss.

Long-Term Sustainability: Unlike fad diets that promise quick weight loss but often lead to regain, healthy eating focuses on long-term sustainability. By adopting a balanced and nutritious diet, you establish healthy eating habits that can be maintained over time, ensuring the weight loss achieved is sustainable.

Supporting Overall Health: In addition to weight loss, healthy eating promotes overall health and well-being. By consuming a variety of nutrient-dense foods, you provide your body with essential vitamins, minerals, and antioxidants, supporting optimal functioning of organs and systems.

Enhancing Physical Activity: Healthy eating goes hand in hand with regular physical activity. When you nourish your body with nutritious foods, you provide the fuel it needs for optimal performance during exercise. This can enhance your fitness levels, calorie burn, and weight loss efforts.

Adopting healthy eating habits is a key component of achieving and maintaining weight loss. By focusing on nourishing your body with nutrient-dense foods, practicing portion control, and embracing a sustainable approach, you can create a healthy eating plan that supports your weight loss goals.

#healthy eating #weight loss #metabolism #appetite control #macronutrient balance #portion control #sustainable weight loss #overall health #physical activity #nutrition #nutrient-dense foods #satiety #calorie deficit #long-term sustainability #wholesome diet.

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rainyfestivalsweets · 1 year

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Pork chops with onions n cabbage.

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indizombie · 2 years

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Among children aged 2 to 4 years, flesh foods (1%) were the least commonly consumed food groups. Prevalence of Vitamin-A deficiency was 18% among pre-school children, 22% among school age children and 16% among adolescents. This shows that even though India is a majority meat eating country, the access to nutrient dense foods are extremely limited.

Dr. Sylvia Karpagam and Siddharth K Joshi, 'Criminalizing Livelihoods, Legalising Vigilantism: The Adverse Impact of the Karnataka Prevention of Slaughter and Preservation of Cattle Act, 2020'

#Sylvia Karpagam #Siddharth K Joshi #India #Karnataka #flesh foods #Vitamin-A deficiency #pre-school children #school age children #adolescents #access to nutrient dense foods

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morethansalad · 1 year

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Happy Veganuary!! ☺️🌍💚

Is there anyone eating vegan for January, or new at eating more/all plant foods? Gentle reminder that you're always welcome to ask me for any advice.

I have been vegan for hm nearly 10 years now! I just realized how long it's been upon typing this. I eat as nutritionally dense & gut-healthy as I can and I'm not too keen on processed & packaged foods. I had my time with those at a teen and all because that's what I knew (I didn't have deep enjoyment with my food back then). But now that I know better and do better (and want better!), I definitely understand food and nourishment in a new way that brings me peace and joy. It's become the best act of self-love (and by default, earth love) that I perform.

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voteforcutewords · 9 months

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Creating a caloric deficit without exercise primarily involves managing your diet and lifestyle choices. A caloric deficit is achieved when you consume fewer calories than your body expends, leading to weight loss over time. Here’s how you can create a caloric deficit without relying on exercise:

1.Calculate your Basal Metabolic Rate (BMR): BMR is the number of calories your body needs to function at rest. There are several online calculators that can help you determine your BMR based on factors like age, gender, weight, and height.

Calculate your BMR using the following formula:

For men: 66.47 + (6.24 × weight in pounds) + (12.7 × height in inches) − (6.75 × age in years).

For women: 65.51 + (4.35 weight in pounds) + (4.7 height in inches) - (4.7 * age in years)

The result is the number of calories you burn every day just by being at rest.

Next, multiply the BMR amount by your level of activity.

Inactive (sedentary) = 1.2

Lightly active = 1.375

Moderately active = 1.55

Very active = 1.725

Finally, 20% of this amount will be your deficit for fat loss

2.Reduce calorie intake: Once you know your BMR, aim to consume fewer calories than your BMR. However, it’s important not to drastically cut calories, as extreme restriction can be harmful to your health. A safe and sustainable rate of weight loss is generally around 0.5 to 2 pounds per week.

1. Cut out sugary drinks like soda and juice (easiest to hit first).

2. Avoid processed foods and snacks (easy to consume lots of calories with nutrient-poor processed food).

3. Eat more fruits and vegetables (this is more difficult).

4. Reduce portion sizes (difficult — as it is a habit change).

5. Make healthier choices when eating out (you need to know what a healthier choice is!).

6. Avoid high-calorie condiments (ranch dressing — steer clear of it).

7. Use smaller plates (tricks your mind into thinking you are eating more).

8. Avoid late-night eating (not best to energize yourself before sleeping).

9. Make sure you’re getting enough protein (protein is good at making you feel full).

3.Monitor portion sizes: Be mindful of portion sizes to avoid overeating. Using smaller plates, bowls, and utensils can help control your portions and prevent overconsumption.

4.Choose nutrient-dense foods: Opt for whole, unprocessed foods that are rich in nutrients and low in empty calories. Vegetables, lean proteins, whole grains, and healthy fats can help you feel full and satisfied while consuming fewer calories.

5.Control your eating environment: Minimize distractions while eating, such as watching TV or using your phone, as these can lead to mindless overeating.

6.Eat slowly: Eating slowly and savoring each bite can help you recognize when you’re full and prevent overeating.

7.Stay hydrated: Drinking water throughout the day can help you manage your hunger and reduce the likelihood of mistaking thirst for hunger.

8.Limit liquid calories: Sugary beverages and high-calorie drinks can contribute to your caloric intake without providing much satiety. Opt for water, herbal tea, or other low-calorie beverages.

9.Plan your meals: Planning your meals and snacks ahead of time can help you make healthier choices and avoid impulsive eating.

10.Avoid emotional eating: Be aware of emotional triggers that may lead to overeating. Finding alternative ways to cope with stress, boredom, or other emotions can help prevent consuming excess calories.

11.Get enough sleep: Poor sleep can disrupt hunger hormones and lead to overeating. Aim for 7–9 hours of quality sleep per night.

12.Manage stress: High stress levels can contribute to overeating. Engage in stress-reduction techniques such as meditation, deep breathing, or engaging in hobbies you enjoy.

Calorie deficit diet plan (free)

This diet plan is based on the following: 41-year-old female, weighing 150 pounds, 5 foot 4 inches tall, moderately active, extra protein, 20% calorie deficit.

It equates to around 1650 calories per day. Here’s an example of one day:

Daily Totals

Calories: 1649

149 g Protein / 46.5 g Fat / 158.5 g Carbohydrate / 37.5 g Fiber

Breakfast

Blueberry Oatmeal

1/4 cup (dry) steel cut oats cooked, 1 cup blueberries, 1/4 cup plain non-fat Greek yogurt.

Snack

12 dry roasted almonds with salt.

Lunch

Tilapia Lettuce Wraps

8 oz. cooked tilapia, sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil, 3 large leaves of romaine lettuce, Dijon mustard.

Snack

Banana protein smoothie

1 medium frozen banana (3 oz), 1.5 scoops vanilla protein powder, 1–1.5 cups water.

Dinner

Roasted Veggie and Grilled Chicken Salad (see recipe) (2 servings)

1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing

1 Skinny Cow ice cream sandwich

Remember, the key to successful and sustainable weight loss is consistency and making gradual changes that you can maintain over the long term. It’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your die

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kurtmeistr · 1 year

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Some REALLY Juicy Facts

Juicing is a fantastic way to unlock the full potential of your fruits and vegetables, providing a wealth of health benefits that are hard to ignore.

By extracting the juices from fresh produce, you can enjoy all the nutrients, vitamins, and minerals that are packed inside them in one delicious serving. Not only is juicing an easy way to incorporate more fruits and vegetables into your daily diet, but it also helps to aid digestion.

The liquid form makes it easier for our bodies to absorb nutrients effectively, while giving our digestive organs a much-needed break.

Regular juicing can lead to a range of benefits, including improved skin clarity, weight loss or maintenance, increased energy levels, reduced inflammation in the body, and better immunity overall. And the best part? Freshly-made juice tastes amazing and can be customized to your own liking with different combinations of fruit and veggie flavors!

So why not give juicing a try and see how it can transform your health and wellbeing?

With so many benefits on offer, it's a no-brainer!"

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nalgenewhore · 1 year

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currently obsessed with the monstrous baking bowl sized orzo pasta salada i made.....

#tbh i luv my metal baking bowl ive made many a salad in it #truly there is nothing more satisfying than eating what is essentially a never ending salada bc of its size.#idk theres just something about shovelling huuuge quantities of food in my mouth #and scooping so much of it too on my little spoon (spoon for orzo pasta salad not for other ones)#the other salad i made a lot in it is not rlly “salad” its quite loaded very nutrient dense #ofc all my salads have feta in them + feta brine bc that rlly does just tie things together sometimes #u know when u dont want to add more salt or vinegar or some other acid so feta brine is the only way to go !

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butts-bouncing-on-the-beltway · 1 year

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No idea if you will be able to find a form of it that works for your needs but uh. Toddler or baby formula doesn't have the extra flavouring shit that meal replacements have? and it has nutrients in it that plain milk doesn't. Making it to instructions i think makes it more concentrated than regular milk (because I've mixed milk powder into milk before, tastes the same as toddler formula) and if you don't like that you can always use less powder.

This would definitely be my goto under different circumstances! I used to eat baby food a lot for exactly thus reason actually (i ate a jar of vienna sausages and a jar of broccoli carrot pureed baby food for snack after school every day until I was 14, somehow nobody figured out I was autistic until adulthood *shrug*)

Unfortunately, my new medical diet is uhhhhhh. So insanely restricted. I don't have it in me to figure out (let alone budget for) the ones I could safely eat. I have essentially been restricted down to maybe a couple dozen ingredients at this point and am clinging desperately to nightshades for all I'm worth lol. I stumbled ass backwards into the meal replacement tbh. I'm planning on trying it in coconut milk with freezedried strawberry powder next time and hoping that does the trick.

#cant even have goddamn eggs anymore #never thouggt id be mad about that but they've been one of the rare nutrient dense foods i can tolerate in necessary quantities

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angryenemyprincess · 21 days

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Exploring the Profound Benefits of a Vegan Diet

In recent years, the popularity of veganism has surged, driven by growing awareness of its numerous health, environmental, and ethical benefits. A vegan diet, which excludes all animal products, has been shown to offer a wide range of advantages for both individuals and the planet. From improving cardiovascular health to reducing greenhouse gas emissions, the benefits of adopting a vegan lifestyle extend far beyond the plate.

Improved Heart Health:

One of the most well-documented benefits of a vegan diet is its positive impact on heart health. Research consistently shows that plant-based diets are associated with lower risks of heart disease, stroke, and hypertension. By eliminating cholesterol-rich foods like meat, dairy, and eggs, and emphasizing nutrient-dense fruits, vegetables, whole grains, and legumes, vegans can significantly lower their levels of LDL cholesterol and blood pressure, reducing the risk of cardiovascular complications.

Lower Risk of Chronic Diseases:

In addition to heart disease, a vegan diet has been linked to a reduced risk of other chronic diseases, including type 2 diabetes, certain cancers, and obesity. Plant-based foods are rich in fiber, antioxidants, vitamins, and minerals, which play crucial roles in supporting overall health and immune function. By focusing on whole, unprocessed plant foods, vegans can help protect themselves against a host of preventable diseases and improve their long-term well-being.

Weight Management:

For those looking to manage their weight effectively, a vegan diet can be a valuable tool. Plant-based foods tend to be lower in calories and saturated fat compared to animal-derived products, making them ideal for weight loss and weight management. Additionally, the high fiber content of fruits, vegetables, and whole grains helps promote feelings of fullness and satiety, reducing the likelihood of overeating and aiding in weight control.

Environmental Sustainability:

Beyond personal health benefits, adopting a vegan diet also has significant environmental implications. Animal agriculture is a leading contributor to deforestation, habitat destruction, water pollution, and greenhouse gas emissions. By abstaining from animal products, vegans can significantly reduce their carbon footprint, conserve water resources, and mitigate the negative impacts of agriculture on biodiversity and ecosystems. Transitioning to a plant-based diet is one of the most effective actions individuals can take to combat climate change and promote environmental sustainability.

Ethical Considerations:

In addition to health and environmental reasons, many people choose to adopt a vegan lifestyle out of concern for animal welfare. The factory farming industry subjects billions of animals to unimaginable suffering, including confinement, mutilation, and slaughter. By abstaining from animal products, vegans align their dietary choices with their values of compassion, non-violence, and respect for all sentient beings. Choosing plant-based foods allows individuals to live in harmony with their ethical principles and contribute to a more humane and compassionate world.

Conclusion:

The benefits of a vegan diet extend far beyond personal health, encompassing environmental sustainability, animal welfare, and ethical considerations. By embracing a plant-based lifestyle, individuals can improve their cardiovascular health, reduce their risk of chronic diseases, manage their weight, and minimize their environmental impact. Furthermore, adopting a vegan diet offers an opportunity to align one's dietary choices with values of compassion, empathy, and respect for all living beings. As veganism continues to gain momentum worldwide, it represents a powerful force for positive change, both for individuals and the planet as a whole.

#In recent years #the popularity of veganism has surged #driven by growing awareness of its numerous health #environmental #and ethical benefits. A vegan diet #which excludes all animal products #has been shown to offer a wide range of advantages for both individuals and the planet. From improving cardiovascular health to reducing gr #the benefits of adopting a vegan lifestyle extend far beyond the plate.#Improved Heart Health:#One of the most well-documented benefits of a vegan diet is its positive impact on heart health. Research consistently shows that plant-bas #stroke #and hypertension. By eliminating cholesterol-rich foods like meat #dairy #and eggs #and emphasizing nutrient-dense fruits #vegetables #whole grains #and legumes #vegans can significantly lower their levels of LDL cholesterol and blood pressure #reducing the risk of cardiovascular complications.#Lower Risk of Chronic Diseases:#In addition to heart disease #a vegan diet has been linked to a reduced risk of other chronic diseases #including type 2 diabetes #certain cancers #and obesity. Plant-based foods are rich in fiber #antioxidants #vitamins #and minerals #which play crucial roles in supporting overall health and immune function. By focusing on whole

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wealthywellness · 23 days

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Fuel Your Fitness Journey with These High-Protein Meals

her er noen protein rike måltider:)

Whether you’re a dedicated athlete, a fitness enthusiast, or simply looking to improve your overall health, incorporating high-protein meals into your diet can have numerous benefits. Protein is essential for muscle repair and growth, satiety, and overall energy levels. In this blog post, we’ll explore a variety of delicious and nutritious high-protein meal options to help you fuel your fitness…

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#Balanced Diet #Clean Eating #Fitness Nutrition #Healthy Eating #High Protein Meals #Meal Prep #Muscle Building #Nutrient-Dense Meals #Post-Workout Nutrition #Protein-Rich Foods

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