Cultivate Nutrient-Rich Eating

  • Tap into legumes, including lentils, soybeans, dried peas and a variety of beans for a nutrient-rich protein source.

  • Nuts are dense in calories, but one handful a day offers nutritional rewards.

  • Nuts are dense in calories, but one handful a day offers nutritional rewards.

  • Instead of refined, processed breakfast cereal, try steel-cut oatmeal with fruit, nuts and low-fat milk.

  • When it comes to packaged foods, read the ingredients list and nutrition facts panel to make the best choices.

  • Keep your portions under control in order to make food choices nutrition-calorie bargains.

  • Look for nutrient-rich foods when dining out, such as sandwiches made with lean meat and whole grains or grilled fish with vegetables.

  • Watch out for empty-calorie snack foods on the go. Instead, pack yogurt, fresh fruits or nuts.

  • Be careful of drinking empty calories, such as sweetened beverages.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)