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Overeating is a big issue in the United States, and now all around the world. One of the reasons for this is that we are eating "empty calories" or foods that are nutrient-depleted instead of nutrient-dense. Monoculture, synthetic fertilizers, and mismanaged grazing are just some of the reasons we are losing nutrients from our soil.
A bit about hunger and appetite here. Us, as human beings, get hungry because our body needs nutrients to live and thrive. If we didn’t have this strong drive to eat, we could easily get distracted and forget that we need food. So having a healthy appetite is key to our survival. We’ve all heard that overweight people have poor willpower which is absolutely untrue and, quite frankly, has screwed up a lot of people and their association with food. The appetite is such a powerful force. You’re not going to white-knuckle it and fight through, not eating out of sheer willpower alone. It’s just not going to happen. You may get away with it for a bit, but that’s not exactly a good thing.
Now, you can eat a poor diet and still feel full. However, you won’t have any energy because your body didn’t get the nutrients it needs. What your body is looking for is nutrition. If you keep eating food that has no nutritional content it will never really satisfy your appetite — so you just keep eating. Say you’re eating empty calories, your body searches those calories for nutrients and runs through them unsatisfied. So what does it do? It asks for more, and more! You get hungry sooner than you would if you had a whole nutrient-dense meal. This is precisely what we mean by nutrient-dense food here at Let’s Truck.
Below are nine really great foods that are considered nutrient-dense. Try incorporating them into your day or week:
Rich in collagen and the amino acids glycine and glutamine. These three components together make it very supportive for our gut health. Bone broth is a very nutrient-dense, healthy food. It is also very gut healing. When you hear us talk about gut healing, bone broth is a big part of that. To make it even easier for you, we carry bone broth in our online store. It comes in an eight ounce tub or in small sticks, and all you do is add hot water and stir. It is a great way to incorporate bone broth into your diet.
Pastured organic eggs, and especially the yolks, are very nutrient-dense. They are one of the best foods for our eyes. Eggs are rich in choline, a type of B vitamin, as well as lutein, zeaxanthin, vitamins A and E, copper, and folate. Pastured eggs are two to three times rich in all of these nutrients and definitely worth the extra money.
We’ve heard a ton about this food, kale, because it is very high in nutrients. For a green, it has a very good carbohydrate to protein ratio, it has a good omega-3 to omega-6 ratio, and it’s rich in vitamins A, C, and K1. Kale is another excellent nutrient-dense source to add to your diet.
Rich in zinc, which is good for hormonal health, especially for men. It also has B vitamins and Omega-3 fats.
Now, let me make a claim. If you ate a properly prepared nutrient-dense whole food diet one-hundred precent of the time, starting as a child by the way, you would be outrageously healthy. It really is as simple as that. Most of the diseases, problems, and symptoms we face today are strictly because of the food that we eat. Now having said that, I realize that for most of us it is too late to start doing it as a child, I have five decades of not eating all that great which is common for us.
There is no time like the present. The sooner you start eating a properly prepared nutrient-dense whole food diet, the healthier you’re going to be. The more often you eat that way, the healthier you’re going to be. It’s not easy, to make lifestyle changes, I get that. Just because something isn’t easy doesn't mean we should say, "Oh well, we can’t do that all of the time so we just won’t bother."
This is part of my favorite phrase, doing the hard work. Doing the hard work of being healthy is doing what it takes to seek out the nutrient-dense whole food. It requires planning, research, time, and effort. I can promise you that if you want to be healthy, this is the key. Nothing, and I mean nothing, works better than nutrient-dense whole food. The more of it you eat, the healthier you’re going to feel and the healthier you’re going to be.
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