You’ve heard breast milk called everything from “liquid gold” to the best food for your baby. But do you really know what’s in it?

The term “nutrient-dense”  isn’t a new term, in fact, it has been gaining popularity over the years. But what does this term actually mean? According to the dictionary: adjective (of food) relatively rich in nutrients for the number of calories contained.

In other words, when you choose nutrient-dense foods you are choosing foods that give you the most nutrients (like vitamins, minerals, fiber, essential fatty acids, and phytonutrients) for the fewest calories. We aren’t saying calories are a bad thing, we know they are necessary for energy and survival, but knowledge is power and we want to empower you to make choices that will impact your health positively throughout the holiday season, and every season for that matter!

As health and wellness experts, we regularly receive questions about infant nutrition, breastfeeding, and formula brands. Parents want the best for their children and want to be informed, as a mother myself I can relate. 

As parents, (or aunts, uncles, or just an observer at a restaurant) we have all seen our share of children refusing to eat their fruits and vegetables. Folded arms and tightly-closed lips, pushing the plate away, and hearing “no” to offered attempts to get children to eat their carrots or berries. While some studies show that U.S children’s intake of fruits and vegetables has increased, there is still room for improvement. Let’s take a look at what the recommendations are for fruit and vegetable intake. 

What is dietary fiber? Fiber includes the parts of plant foods your body cannot digest or absorb. There are two types of fiber…

In order to understand the role of food in gut health you first need to become acquainted with the microbiome. There is a lot of hype surrounding the microbiome. In fact, it has even been labeled as a supporting organ because it plays so many key roles in promoting the smooth daily operations of the body! The microbiome contains trillions of different species of microorganisms (a.k.a. microbiota or microbes) that are both helpful and potentially harmful. These include bacteria, fungi, parasites, and viruses that are found mostly in the small and large intestines but also throughout the rest of the body. Most are symbiotic (where both the body and microbiota benefit) and some, in smaller quantities, are pathogenic (promoting disease) (Harvard T.H. Chan School of Public Health, 2020). 

It’s certainly possible to create nutritious meals using the ingredients mentioned in our previous post. However, you can level-up meals by stocking your pantry with the following items that might not yet be considered staples but hopefully will be soon as more people understand (and feel) the effects of eating nutrient-dense foods.