Eating more nutrient dense foods helps to provide valuable vitamins, minerals, fiber and good fats. These foods support a healthy eating pattern. It help reduces the risk for deficiencies and can also help with healthy weight maintenance or weight gain. If you are underweight, you have a BMI under 18.5. It was found that underweight patients of all ages (those with a BMI of 18.5 or under) were found to face a 1.8 times greater risk for dying than patients with a normal BMI (between 18.5 and 25.9) stated by WebMD.


Nutrient dense foods and their recommended intake are as follows:

  • Oats
  • Dried fruit
  • Nuts and seeds (sunflower seeds, Flax seed)
  • Dried fruit
  • Beans and legumes
  • Whole wheat foods
  • Fruits and vegetables (pawpaw, prunes, berries, banana) (broccoli, spinach, avocado, carrots, potatoes)
  • Peanut butter
  • Cheese
  • Salmon


Candida Khan, RD
Candida Khan, RD

By: Candida Khan

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