Many health authorities including the US Department of Agriculture believe that the overall quality of your diet can be measured by looking at a few criteria:
(1) the ratio or macro or micronutrients per calorie eaten
(2) whether an appropriate number of calories is consumed to satisfy the needs of the body
(3) avoidance of toxic substances such as transfats and refined sugars.
The first on this list can be referred to as "nutrient density" and has been used to market a variety of food products over the last decade (cereals that claim "with Omega-3!, etc). Our favorite list of truly nutrient-dense foods, is:
2. Chicken Liver
4. Carrots and Parsnip
5. Acai Berries
6. Goji Berries
8. Red Pepper
13. Seeds: pumpkin, sunflower, chia, etc.
14. Grass Fed Beef
15. Sweet Potatoes
16. Black Beans
17. Wild Rice
20. Raw Cheese or Kefir
All photos courtesy of adobe stock and pexels.