for Treatment and recovery

What exactly does nutrient-dense food mean?

All food contains nutrients that get broken into two categories: macronutrients and micronutrients.

Macronutrients are sorted into 3 simple areas, carbohydrates, proteins and fats. However, micronutrients are made up of about 30 different vitamins and minerals that are contained in the food we eat. Some of the micronutrients that we need and can get from food include vitamins A, B, C and D, calcium, iron and potassium.

How do I make sure I’m eating enough of the right foods?

To be sure you are fueling and nourishing your body properly, put an increased focus on eating a wide variety of micronutrients. By focusing on nutrient-dense foods, getting the best and broadest variety of micronutrients will happen naturally.

Without the inclusion of a wide variety of nutrient-dense foods, nutritional deficiencies can inhibit the body’s ability to regenerate, repair and heal. However, a diet rich in vitamins and minerals can help a patient regain strength and energy, rebuild cells and feel better overall.

Eating a wide variety of whole foods will give your body a nutrient-dense kickstart to recovery and wellness.

What foods pack the best micronutrient punch?

Paying attention to the nutrient density of diet, versus specifically focusing on calories or macronutrients, can help you feel better.

Foods that are rich in a wide variety of micronutrients are: Green leafy vegetables – kale, romaine lettuce, spinach and collard greens. Each of these vegetables contains high amounts of vitamins A, C, and K, folate, and magnesium. Bright-colored vegetables – carrots, peppers, cabbage, and squash are full of potassium, magnesium, and vitamins. Quality sourced protein – wild-caught fish, grass-fed beef, cage-free eggs, and pasture-raised, organic chicken are just a few of the animal proteins that contain iron, zinc, and vitamins A and K.

Healthy fats – avocados, coconut, olive oil, nuts, and seeds are unmatched in benefits from heart-healthy omega-3s, to selenium and magnesium.

Each micronutrient is essential to health. When going through cancer treatment or recovery, focusing on a wide variety of these micronutrients with a well-rounded diet will be an essential key to feeling your best.

1 tablespoon fresh rosemary, finely chopped

1-1/2 teaspoons salt

1 teaspoon pepper freshly ground salt quality spray oil

Ingredients

2-2.5 pounds chicken thighs (8-9 pieces)

4 cups broccoli florets

1red onion, cut into sections

3-4 carrots cut on the diagnol

4 cloves garlic, minced

1/3 cup balsamic vinegar

1/4 cup olive oil

2 tablespoons dijon mustard

1/4 cup fresh parsley, chopped

1 tablespoon fresh rosemary, finely chopped

1-1/2 teaspoons salt

1 teaspoon pepper freshly ground salt quality spray oil make spaces to place the chicken on the sheet pan, then give it all a quick spray of oil bake 20-22 minutes. season with freshly ground salt as soon as you take it out of the oven. garnish with parsley enjoy!