10 Optimal Health Foods Recommended by Calgary Dietitians

Eating a balanced and nutritious diet is one of the most important steps you can take to maintain your health and wellbeing. However, with so many food options available, it can be challenging to know which foods are the best choices for optimal health. At Jensen Fitness in Calgary, our dietitians are committed to helping you make informed decisions about your diet. In this blog, we’ll share the top 10 foods recommended by Calgary dietitians to support your overall health and wellness.

Nutrient-Dense Eating

Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients while being relatively low in calories. These foods provide the necessary building blocks for your body to function optimally, support your immune system, and prevent chronic diseases. By incorporating a variety of these nutrient-dense foods into your diet, you can achieve and maintain optimal health. Let’s explore the top 10 foods that Calgary dietitians recommend for a healthy, balanced diet.

1. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. They are an excellent source of vitamin K, which is essential for bone health, and vitamin C, which supports the immune system. Leafy greens are also low in calories and high in fiber, making them a great choice for weight management.

How to Enjoy: Add leafy greens to salads, smoothies, soups, or stir-fries. They are versatile and can be easily incorporated into various meals.

2. Berries

Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants, vitamins, and fiber. They are particularly high in vitamin C and manganese, both of which play crucial roles in supporting the immune system and promoting healthy skin. The antioxidants in berries help protect your cells from oxidative stress and inflammation.

How to Enjoy: Enjoy berries as a snack, add them to yogurt, oatmeal, or smoothies, or use them as a topping for desserts.

3. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are essential for heart health and brain function. Omega-3s help reduce inflammation, lower the risk of heart disease, and support cognitive health. Fatty fish are also rich in high-quality protein and vitamin D.

How to Enjoy: Grill, bake, or steam fatty fish and serve with a side of vegetables. Aim to include fatty fish in your diet at least twice a week.

4. Nuts and Seeds

Nuts and seeds are nutrient powerhouses that provide healthy fats, protein, fiber, vitamins, and minerals. They are particularly high in magnesium, a mineral that supports muscle function, nerve health, and bone strength. Nuts and seeds also contain antioxidants that help protect your cells from damage.

How to Enjoy: Snack on a handful of nuts or seeds, add them to salads or yogurt, or use them as a topping for oatmeal or smoothie bowls.

5. Whole Grains

Whole grains like quinoa, brown rice, oats, and whole wheat are excellent sources of fiber, B vitamins, and minerals such as iron and magnesium. They provide sustained energy and help regulate blood sugar levels, making them a great choice for overall health and weight management.

How to Enjoy: Use whole grains as a base for salads, grain bowls, or as a side dish with your meals. They can also be used in baking and breakfast cereals.

6. Legumes

Legumes, including beans, lentils, and chickpeas, are rich in protein, fiber, and essential nutrients like iron and folate. They are a great plant-based protein source, making them an excellent choice for vegetarians and vegans. Legumes support heart health, improve digestion, and help manage blood sugar levels.

How to Enjoy: Add legumes to soups, stews, salads, or use them as a base for dips like hummus.

7. Greek Yogurt

Greek yogurt is a protein-rich dairy product that is also a good source of calcium and probiotics. Probiotics are beneficial bacteria that support gut health and boost the immune system. Greek yogurt is thicker and creamier than regular yogurt, making it a satisfying and versatile food.

How to Enjoy: Enjoy Greek yogurt on its own, or add it to smoothies, oatmeal, or use it as a base for dips and dressings.

8. Avocados

Avocados are rich in healthy monounsaturated fats, fiber, and various vitamins and minerals, including potassium and vitamin E. The healthy fats in avocados support heart health, reduce inflammation, and promote healthy skin.

How to Enjoy: Add avocado slices to salads, sandwiches, or toast, or use them to make guacamole.

9. Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable that is high in fiber, vitamins A and C, and potassium. They provide a natural source of sweetness and are an excellent choice for maintaining healthy vision, immune function, and blood pressure.

How to Enjoy: Roast or bake sweet potatoes as a side dish, or use them as a base for savory dishes like stuffed sweet potatoes.

10. Eggs

Eggs are an affordable and versatile source of high-quality protein, vitamins, and minerals, including vitamin B12, choline, and selenium. They are also one of the best dietary sources of choline, which is essential for brain health and cell function.

How to Enjoy: Enjoy eggs boiled, scrambled, poached, or as part of a veggie-packed omelet. Eggs can also be used in baking and as a protein-rich addition to salads.

Nourish Your Body with Nutrient-Dense Foods

Incorporating these top 10 nutrient-dense foods into your diet is a simple and effective way to support your health and wellbeing. By making these foods a regular part of your meals, you can ensure that your body receives the essential nutrients it needs to function optimally. At Jensen Fitness in Calgary, our dietitians are here to help you create a balanced and nutritious eating plan that supports your health goals. Embrace these food choices and take the first step towards a healthier, more vibrant life. Give us a call or book your free consultation to see if Jensen Fitness is the right fit for your dietary needs.