Nutrient Dense Super Foods

As part of my quest to eat cleaner, live healthier… I’ve decided to collate a list of all nutrient dense super foods that I will then scrutinize and fit into a menu that would be easy to purchase, prepare and of course delicious to eat. If I’m going to eat and my calories are to be ‘budgeted’ (most times), I might as well make sure that every mouthful is filled with nutrient dense food instead of wasting it on empty calories. Previously, I’ve made the mistake of assuming that all calories were made equal (silly, I know) and nearly fainted due to lack of nutrition.

The purpose of this post is to maintain a list of such incredible food so that when there is a need to build a menu, the list here helps.


  • Tofu & other soy food
  • Lean meat
  • Fish
  • Chicken, Turkey
  • Eggs


  • Basically all fresh vegetables
  • Kailan, Kale
  • Brussels sprouts
  • Asparagus
  • Capsicum, Bell peppers
  • Broccoli
  • Lettuce
  • Cauliflower
  • Carrots
  • Cucumber, Zucchini
  • Mushrooms
  • Ladies Finger, Okra
  • Cabbages
  • Spinach
  • Pumpkin, Squash
  • Tomatoes


  • Wild rice/ Bario rice
  • Barley
  • Brown rice
  • Red beans, Azuki beans
  • Chickpeas, Garbanzo beans
  • Lentils, Dhal
  • Green beans, Mung beans
  • Oats
  • Soy Beans, Edamame
  • Sweet potatoes
  • Whole-wheat bread


  • Water
  • Green tea
  • Unsweetened herbal tea
  • Yogurt drink/ lassi
  • Skim milk
  • Sugarless tea
  • Sugarless black coffee

Snacks/ Dessert

  • Basically all fresh fruits, nuts and seeds
  • Chia seeds
  • Dark Chocolate
  • Yogurt
  • Cheese
  • Blueberries
  • Avocados
  • Apples
  • Apricots
  • Bananas
  • Wolfberries, goji
  • Melons
  • Cherries
  • Pineapples
  • Grapes
  • Kiwifruit
  • Mangos
  • Orange
  • Peaches
  • Plums
  • Raisins
  • Strawberries
  • Almond
  • Cashew
  • Pistachio
  • Walnut
  • Pumpkin Seed
  • Sesame Seed
  • Groundnut/Peanut
  • Sunflower seeds
  • Pine

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