The Most Nutrient-Dense Meals to Add to Your Routine

• Nutrients|
• Nutrient Density|
• Importance of Nutrients|
• Nutrient Inadequacy|
• 5 of the Most Nutrient-Dense Meals|

Therapeutic elimination diets, such as low FODMAP, low histamine, and Paleo, are a mainstay in our clinic—time after time, we’ve seen them work wonders.

However, these same diets, if not properly planned or implemented, can lead to nutrient shortfalls that cause some of the same symptoms we’re trying to target.

So, I try to be diligent to not only provide lists of foods to avoid but also highlight the most nutrient-dense meals and foods my clients can add to help them thrive during and after the elimination phase of a therapeutic diet.

Before I share some of the most nutrient-dense meals and foods to boost nutritional status (whether you’re on an elimination diet or not), let me set the stage with some helpful info on what nutrients are and why they’re so important. 

Nutrients 101

As humans, we require six main nutrients to thrive:

• Carbohydrates
• Proteins
• Fats
• Water
• Vitamins
• Minerals 

Carbs, proteins, and fats (aka macronutrients) provide us with energy in the form of calories 1. 

Vitamins and minerals (aka micronutrients) are necessary for metabolism, detoxification, bone creation, immune system function, and more 1.

What is Nutrient Density?

Nutrient density refers to how many nutrients (vitamins, minerals, protein, fiber, and other beneficial compounds) a food contains compared to its calorie content. 

Foods with high nutrient density provide more nutrients per calorie. In other words, they have many nutrients—or a high amount of one important nutrient—without adding too many calories. 

Until now, there hasn’t been a great way to quantify the nutrient density of foods—this is why I was so pumped to speak with Dr. Sarah Ballantyne on the podcast. 

Dr. Ballantyne created a fantastic resource for helping us understand the top foods to consume to supply our nutrient needs, especially if we’re following a restricted diet (even for a short time).

The Most Nutrient-Dense Foods

Dr. Ballantyne has created the “Nutrivore Score.” She first added up the amounts of 33 nutrients in a food (compared to their daily recommended values). And then divided the total by the food’s calorie content (energy density) per gram.

Here’s a list of the 33 nutrients she includes in her analysis:

As you can see, this list is very comprehensive and covers all the important bases. Based on the Nutrivore Score, 30 foods or beverages come out on top as the most nutrient-dense (listed from highest to lowest):

If you’re wondering how your favorite foods stack up when it comes to nutrient density, we’ve created a color-coded table based on each food category and Sarah Ballantyne’s Foods Database.

Here’s a key to the color coding:

You may look at this table and think there’s no point in eating foods with a “low” Nutrivore Score. On the contrary, these foods still provide nutritional value, so there’s no need to avoid them. 

We just want to filter in the foods with the “ultra-highest” and “super-high” scores to get the most bang for our buck.

It may be best to start by comparing your usual food routine to the foods listed on the table—are you eating or drinking the ones with the “ultra-highest” and “super-high” scores? If not, you may be missing a valuable opportunity to boost your nutritional status.

If you find you’re mostly consuming the “medium” or “low” options, look for opportunities to layer in foods and beverages with the highest scores and see how your symptoms change.  

Why Are Nutrient-Dense Foods Important?

Without adequate micronutrients, we can experience fatigue, poor immune system function, brain fog, high blood pressure, depression, and more 2. 

Nutrient-dense foods (such as fruits, vegetables, whole grains, and high-quality proteins and healthy fats) are the vessels we use to optimize macro- and micronutrient intake. They help us avoid negative symptoms but are also foundational for our overall health in the long run 3 4. 

Most people in the U.S. are eating adequate (and sometimes excessive) amounts of macronutrients 5 6. This includes fat, protein, and refined carbohydrates. Micronutrient intake, especially when it comes to calcium, potassium, iron, and vitamin D, seems to be more of a challenge 2 3.

Why Is Micronutrient Inadequacy Common?

One of the main culprits leading us to micronutrient inadequacy is a lack of whole foods in the American diet 2 7 8. 

In the clinic, many of our clients are juggling work, school, and family commitments, and also have time and financial constraints, all of which tend to place a wholesome diet on the back burner.

Others have restricted too many foods as part of an elimination diet—every food we avoid has the potential to inadvertently cut out vitamins, minerals, and other essential nutrients that we need.

On the other end of the spectrum, we have clients who are eating mostly nutrient-dense foods but still struggle with micronutrient inadequacy symptoms. In these situations, it’s usually digestive imbalances and inflammation that are reducing their ability to absorb important micronutrients 9 10 11 12.

Can I Take Supplements or Multivitamins to Increase My Nutrients?

Many nutrients are more bioavailable (more easily absorbed) in their whole-food form rather than as concentrated supplements 4. So, I tend to agree with USDA recommendations to get nutrients mostly through a nutrient-dense diet 3.

However, if someone isn’t able to eat or properly digest a varied diet, dietary supplements may be a helpful addition while they’re working on targeting the root causes 13 14 15. 

Additionally, tailored supplementation is often needed 3:

• To cover nutrient losses when taking  medications such as birth control pills and proton-pump inhibitors
• To meet increased nutrient needs during pregnancy 
• To maintain adequate iron status in teenage girls and 6–11 month old infants (if they mainly consume breastmilk).

It’s always best to speak with a trusted healthcare provider (such as a registered dietitian nutritionist or RDN) before adding dietary supplements. 

5 of the Most Nutrient Dense Meals

The best way to optimize nutrient intake is to consume a varied diet with the most nutrient-dense meals and foods possible 3 4.

If you’re thinking, “That’s great, but I don’t have time to make three nutrient-dense meals a day,” here’s a table with some simple tips for boosting the nutrient density of your established meal plan:

Adding more nutrients not only reduces our risk of heart disease and high blood sugar, but also improves energy, mood, sleep, and gut health. When we feel better, it’s easier for us to make nutrient-dense food a priority.

So, once we get the hang of adding in more nutrients, we can then branch out and explore making nutrient-dense recipes.

Since lack of time is one of the biggest concerns my clients have to maintain a wholesome diet, we’ve rounded up some of the most nutrient-dense, easy-to-prepare recipes from Dr. Ballantyne’s kitchen as a jumping-off point.

Sausage and Mushroom Frittata

This delicious, nutrient-packed frittata is a great lunch or dinner option but it can also be made ahead of time and simply reheated for breakfast.

This recipe features mushrooms, which are rich in beta-glucan—a type of soluble fiber that supports a healthy gut microbiome. The red bell peppers are a great source of vitamin C to support immune system function, and the eggs are packed with brain-healthy choline.

Round out this meal by adding a side of kale drizzled with olive oil and vinegar and a cup of fresh berries.

Cashew Chicken Stir-Fry

This savory one-pot meal comes together in no time and features mushrooms for immune system and gut health. And bok choy, a cruciferous vegetable, is loaded with vitamins A, C, and K. The garlic and ginger add superb flavor and also boost the nutrient density.

Pomegranate Molasses-Glazed Salmon

Rich in omega-3 fatty acids and protein, salmon helps to control inflammation and keeps us feeling satisfied after meals. Salmon is also a good source of B vitamins, vitamin D, and selenium. 

Complete this meal with a Roasted Pumpkin and Beetroot Salad. 

Beets are a nutrient powerhouse known for their cardiovascular (heart health) and fitness benefits. And pumpkin is a great source of beta-carotene (which converts to vitamin A) for bone, skin, and immune system health.

Hidden Liver Meatballs

I’ve been adding liver to my menu rotation because it’s one of the healthiest, most nutrient-dense superfoods on the planet. A word of warning, if you’re not accustomed to the taste, it can be a shock to the palate.

One of the easiest ways I’ve found to take advantage of the nutrients in liver without the taste is to mix it with ground beef—a nutrient-dense rock star in its own right. 

This recipe uses a 50:50 blend of liver and ground beef to provide a concentrated source of just about every nutrient we need.

In addition, nutrient-dense parsley adds refreshing flavor, the mighty garlic contains sulfur compounds to reduce inflammation and act as antioxidants, and the onions provide antimicrobial benefits. Serve liver meatballs with Curry-Braised Kale and Cabbage to reap the benefits of the glucosinolates—sulfur compounds with massive health benefits in both the kale and cabbage.

Pumpkin Chili

A loaded chili is a super easy way to pack a ton of nutrients into one dish. This recipe features pumpkin and sweet potatoes, both high in immune system-supportive vitamins A and C, and gut-healthy fiber.

Ground beef is an inexpensive source of protein and immune-boosting zinc, and tomatoes offer up their anti-cancer and heart-healthy lycopene. If that’s not fantastic enough, this chili also features a myriad of spices and seasonings that boost the flavor and nutrient density.

Complete this meal with a side of steamed broccoli drizzled with olive oil and a cup of cubed cantaloupe.

Nutrient-Dense Meals Don’t Need to Be Complicated

Many of us aren’t getting adequate amounts of important nutrients, which can lead to fatigue, depression, brain fog, joint pain, and more. Not eating enough nutrients is a widespread cause of nutrient insufficiency but poor gut health is another common contributor.

The best way to optimize nutrient intake is to routinely consume the most nutrient-dense meals and foods. 

Adding berries to oatmeal and vegetables to sandwiches, soups, omelets, and snacks are simple ways to boost nutrient intake. Learning how to make nutrient-dense recipes, such as liver meatballs, can take the nutrient density of your meal plan to the next level.

If you’re already eating a nutrient-dense, whole-foods diet and still struggle with symptoms of micronutrient insufficiency, it may be time to check in with your gut health. 

My book, Healthy Gut, Healthy You is a comprehensive resource for gut healing. We also offer virtual appointments in our clinic, the Ruscio Institute for Functional Health.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.