The 20 Healthiest Ingredients (And How to Use Them!)

The Typical American Diet

The average American diet is comprised of 52% processed foods and 41% meats and dairy products.  These processed foods and animal products contribute an appalling amount of calories and fat to the diet, bringing a typical American’s calorie intake to a whopping 3,600 calories per day- almost twice the necessary amount, especially for sedentary adults.

And yet, despite the abundance of food and more-than-adequate calorie intake, most Americans are significantly undernourished.  The Centers for Disease Control (CDC) estimate that an astonishing 95% of Americans fail to get the minimum daily requirement of all nutrients. How can this be?

Nutrient Density

Fruits and vegetables contain higher amounts of essential vitamins, minerals, and anti-oxidizing phytochemicals than any other food.  However, they are also consumed the least in the American diet (only 7%).  These “superfoods” have been proven to counteract cancer and cardiovascular disease, significantly reduce obesity and the incidence of type II diabetes, improve immunity and resist the effects of aging.

Besides having such a high nutrient content, fruits and vegetables are also loaded with fiber which makes their caloric density remarkably low!  This very fact makes these foods the best choices for both weight loss AND optimal health.

Here are 20 of the most nutrient-dense foods on the market and 11 delicious summer recipes that utilize at least two of these powerful ingredients. Try incorporating a few of these dishes into your BBQ menus this season.  You’ll be maximizing your weight loss while improving your health and longevity!

The Healthiest Shopping List You’ll Ever Have:

1. Kale
2. Watercress
3. Bok choy
4. Spinach
5. Swiss Chard
6. Arugula
7. Radishes
8. Bean Sprouts
9. Red Peppers
10. Broccoli
11. Romaine lettuce
12. Tomatoes
13. Cauliflower
14. Strawberries
15. Blueberries
16. Papaya
17. Oranges
18. Seeds (sunflower, poppy, & sesame)
19. Almonds
20. Walnuts

Summer Salads & Salsas:

These eleven recipes (found on allrecipes.com) are so colorful, sweet, and delicious, your family and friends will never know how healthy they are!

1. Zesty Broccoli and Cauliflower Salad
2. Crunchy Romaine Strawberry Salad
3. CrissCross Salad
4. Watercress Pesto
5. Mango Papaya Salad
6. Fennel and Orange Salad
7. Blueberry Spinach Salad
8. Hot and Sour Slaw
9. Avocado Ginger Salsa
10. Oriental Spinach Salad
11. Mixed Greens and Peppers (a hot dish, but just as delicious!)

And remember to share your own recipes and thoughts in the comments below!