60 Plus Nutrient Dense Recipes Every Kid Will Love (2024)

FAQs

What is the most nutrient-dense food to eat? ›

Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. However, no food provides all the nutrients we need, so it's essential to have a varied diet that includes plenty of fresh ingredients and is as little processed as possible.

Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits.

For a nutrient-dense and heart-healthy dietary pattern: Eat a variety of fruit and vegetables. Eat whole grains. Include healthy sources of protein, mostly from plant sources (legumes and nuts), fish and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless poultry.

Based on the amount of nutrients in proportion to the amount of calories that these foods have, here are the most nutrient-dense foods available to us: Seaweeds. Liver (beef and chicken) Leafy greens, like kale, bok choy, collards, spinach, watercress, dandelion greens and arugula.

Grains and legumes constitute the cornerstone of any survival diet. They are essential for providing sustainable energy and nutrients in challenging situations. They are packed with essential nutrients and can be stored for long periods, making them ideal for survival food storage.

Peanut butter also provides protein, fiber, vitamins, minerals and antioxidants — all of which promote good health. Since peanut butter supplies high-quality, nutrient-dense calories, 200 calories of peanut butter will have a stronger positive health impact than 200 calories of an ultra-processed “diet” food.

Try to include more nutritious energy-dense foods such as: nuts and nut butters, dried fruits, cheese, granola bars, and avocados. Try nutrition supplement drinks like Ensure Plus, Boost Plus, Equate Plus (Walmart brand), Carnation Instant Breakfast or regular milkshakes.

The more veggies — and the greater the variety — the better. Potatoes and French fries don't count. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).

What single food can you survive on the longest? ›

It is argued that the single, most complete food a human needs to survive is human breast milk. Other foods may be nutritious but inevitably lack certain vitamins, minerals, etc.

You can follow the U.S. Department of Agriculture's MyPlate guidelines to build a nutritionally balanced meal — vegetables, fruit, grains, and protein should each comprise about a quarter of your plate. Incorporate one serving of dairy if you wish.

Beans and Legumes as Long-Term Survival Foods

Beans and legumes are an excellent long-term survival food choice due to their high nutritional value, long shelf life, and versatility in cooking.