Dense foods -The Secret to Maintaining your Diet

For some, the idea of staying on a healthy eating plan means constant hunger. Many have tried and failed because they restricted calories, nutrients, and fiber. Leafy greens such as kale, broccoli, spinach; grains such as oatmeal, quinoa, brown rice, and good protein sources such as salmon, turkey, and chicken are examples of dense foods that help eliminate hunger while providing adequate nutrition.

Consuming more dense foods can help to prevent nutritional deficiencies. For example, a slice of white bread and fiber-rich whole wheat bread contain about 80 calories each, but whole wheat bread contains three times the amount of potassium, magnesium, and zinc. These three nutrients help reduce the risk of high blood pressure, stroke, osteoporosis, and low immunity and metabolism.

Eating dense foods helped me to lose 10 kilos last year without feeling deprived. Trying new recipes while adding more dense foods was a fun challenge and has led to a permanent change in my eating habits.