Nutrient-dense foods pack the most vitamins, minerals, fiber and protein into the fewest calories. Think lean proteins like eggs, fish and poultry, colorful vegetables and fruits, nuts, legumes and whole grains. Building your meals around them fuels your workouts, supports recovery and helps you stay healthy for the long haul. This series covers them one food at a time.
By A’verria Martin, Ph.D.
Almost daily we hear the question, “What should I eat?” We realize that eating for success can be confusing, and even scary, because there’s so much conflicting nutrition information out there. For that reason, we combed the research and drew on years of experience to create the Chris Keith nutrition plan, built from nutrient-dense foods that support athletic performance and longevity.
What are nutrient-dense foods?
A nutrient-dense food delivers a lot of nutrition for its calories. For example, a cup of spinach, an egg or a handful of blueberries provides vitamins, minerals, fiber or protein with relatively few calories. By contrast, sugary drinks, sweets and many processed snacks are energy-dense but nutrient-poor. The USDA’s MyPlate uses the same idea to build healthy meals.
The 10 focal points behind our nutrient-dense foods plan
Our plan is based on ten focal points of nutrition: water, vitamins, minerals, antioxidants, essential fatty acids, fiber, probiotics, phytochemicals, lean protein and low-glycemic carbohydrates. For a deeper look, read nutrition basics: the 10 focal points of nutrition.
Similar to the Paleo and Mediterranean diets, the plan focuses on lean protein, vegetables and fruits. In contrast to strict Paleo, it includes low to moderate amounts of low-fat dairy, legumes and low-glycemic whole grains (if you tolerate them), ideally around your workouts.
The Eating for Success series of nutrient-dense foods
To introduce you to the foods that will fuel your workouts and become the cornerstone of your athletic development, we created the weekly Eating for Success series. Each article highlights one nutrient-dense food from the Chris Keith Phase II Maintenance Plan food list:
- Eggs: covered below
- Wild salmon benefits
- Chicken nutrition
- Turkey nutrition
- Health benefits of kale
- Health benefits of blueberries
- Health benefits of nuts
- Healthy grilling tips
Eggs: the first nutrient-dense food in the series
Eggs are a great source of high-quality protein, with about 6 grams in one large egg. Lean protein is essential to a healthy diet and to any weight loss or muscle gain program. In addition, protein keeps you full, which can greatly reduce overeating.
Eggs are also a nutritional powerhouse. For instance, they supply vitamin B12, riboflavin, selenium and choline, and they’re one of the few foods that naturally contain vitamin D. Plus, they contain lutein and zeaxanthin, carotenoids that support eye health and are linked with a lower risk of cataracts and macular degeneration.
Choosing eggs
We suggest free-range, cage-free or organic eggs when your budget allows. For example, free-range eggs come from hens that spend part of the day outdoors. Similarly, cage-free eggs come from hens kept in open barns rather than cages. Meanwhile, organic eggs come from hens that eat only organic feed grown without most synthetic pesticides and fertilizers, and that aren’t given antibiotics. Some studies suggest eggs from pasture-raised hens can contain more vitamin E and omega-3 fats. Keep in mind that hormones aren’t allowed in U.S. poultry, so every egg is hormone-free.
What about the yolks?
Egg yolks were once avoided because of their cholesterol. However, research now shows that for most healthy people, dietary cholesterol from eggs has a smaller effect on blood cholesterol than once thought. Also, the yolk is where most of the vitamins, choline and carotenoids are. Therefore, whole eggs can be part of a healthy diet. If you’re watching calories or have been told to limit cholesterol, you can mix one whole egg with two or three egg whites, as in the recipes below.
Egg recipes
Eggs olé
Ingredients: 1 whole egg plus 2 egg whites; 2 tsp salsa; 1/4 avocado, sliced.
Instructions: Crack the eggs into a preheated nonstick skillet over medium-high heat and break the yolk. Cook for about a minute per side, until fully set. Then top with salsa and avocado.
Mexican egg scramble
Ingredients: 1 whole egg plus 2 egg whites; 1/4 cup canned black beans, rinsed and drained; 2 tsp salsa; 1/4 avocado.
Instructions: Scramble the eggs with the black beans until set, then top with salsa and avocado.
How to build meals from nutrient-dense foods
- Fill half your plate with vegetables and fruit.
- Add a palm-sized portion of lean protein, such as eggs, fish, chicken or turkey.
- Also, include a fist-sized portion of low-glycemic carbs like oats, quinoa, sweet potatoes or beans, especially around workouts.
- Finish with a thumb of healthy fat, such as avocado, nuts or olive oil.
For more ideas, try Chris’s healthy breakfast ideas. Want a nutrition and training plan built for you? Text Chris at (619) 840-9099 for a free consultation at his private studio in Bay Park / Morena, San Diego.
This post was written by A’verria Martin, Ph.D. for the Eating for Success series and updated in 2026 by the Chris Keith Personal Training team with current nutrition information. Chris Keith has coached clients in San Diego for over 30 years. Contact Chris to get started.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
What are the most nutrient-dense foods?
Some of the most nutrient-dense foods are leafy greens like kale and spinach, berries, eggs, salmon and other fatty fish, beans and lentils, nuts and seeds, and colorful vegetables such as sweet potatoes, broccoli and peppers.
Are eggs healthy to eat every day?
For most healthy people, yes. Research shows an egg a day doesn’t raise heart disease risk for most people. If you have diabetes, heart disease or high cholesterol, ask your doctor how many eggs are right for you.
What’s the difference between nutrient-dense and calorie-dense?
Nutrient-dense foods provide lots of vitamins, minerals, fiber or protein per calorie. Calorie-dense foods provide many calories in a small amount. Some foods, like nuts, are both, while sweets and sugary drinks are calorie-dense but nutrient-poor.
How do I start eating more nutrient-dense foods?
Start by adding, not restricting. Put a vegetable or fruit on every plate, include a lean protein at each meal, and swap refined snacks for nuts, yogurt or fruit. Small changes add up quickly.
