Choose foods with high nutrient density

Nutrient density is the concept of eating food that are very nutritious relative to the number of calories. A high nutrient-dense cood provides at least 5% of the recommended daily allowances of one or more nutrients for the lowest caloric cost.

Choose foods that are high in nutrients to help your body reach its goal. Examples include: spinach, greens, bell peppers, cantaloupe, papaya, brown rice, wheat bran, whole wheat bread, nonfat plain yogurt, skim milk, water-packed tuna, and black beans.

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