How can I eat foods that are higher in nutrients?

Consider comparing the labelling on two packages of bread to make your decision.Each slice offers roughly 80 calories, but not much in the way of vitamins and minerals. Although there are roughly the same number of calories in the whole-grain version, there are also more protein, 3 times as much magnesium, more than twice as much fibre, potassium, vitamin B6, and zinc. 3 The option that is higher in nutrients is the whole-grain option.

How to Include Them in Your Dietary Program

Replace white rice with brown rice.

Drink water, coffee, unsweetened tea,  in place of beverages.

Try plain yoghurt on your baked potato or chilli in place of a dollop of sour cream.

Think one additional vegetable

Instead of chips, munch on some handful of almonds orcrunchy vegetables

Instead of candies and cookies, satisfy a sweet tooth with naturally sweet fruit.