Step 2: Bring in Nutrient-Dense Stuff

Step 2: Bring in Nutrient-Dense Stuff
Heather Nicholds, C.H.N.

Rather than taking things away, restricting yourself, “dieting”… we want to bring in the foods that nourish and support your body and mind!

The key is to focus on the foods that have high nutrient-density.

They are packed with the vitamins, minerals, and antioxidants that nourish your body, making you feel energized and healthy. They also fill up your stomach with fiber and water to keep you from feeling too hungry.

When you bring in the good stuff, it gives your body what you need to thrive – not simply survive. Even if you think you eat relatively well compared to most people around you, if you’re not getting the really nutrient-dense foods, you may be low on some crucial vitamins and minerals, like selenium and calcium.

To help motivate you, this video has my top 10 list of super nutrient-dense foods + WHY those foods are so spectacular.

Top 10 Nutrient-Dense Foods.

These are 10 of my favorite plant foods for getting a solid variety of nutrients in your day. There are definitely plenty more nutrient-dense foods out there – let me know your favorites below!

Top 10 Foods

Nutrient-Dense Foods

Make a giant salad.

Pack all the goodness into one giant bowl of kale salad, topped off with a delicious caesar dressing.

If you make some, share a pic on instagram and tag me @heathernicholds!

Get the Recipe
Vegan Caesar Salad with Kale and Chickpeas

Kale Chickpea Caesar Salad

Let me know in the comments below which of these is your favorite! Or head to our private Facebook group to share and ask questions.

Stay tuned for Step 3, coming up soon… this is where we really dig into breaking the pattern of that negative cycle we all get stuck in sometimes… and WHY it happens. So that you know you have more motivation to steer clear.


  1. Holly 4 years ago

    Do you recommend soaking or grinding chia seeds before adding them to a dish? Some sources say it’s in one end and straight out the other with no absorption of the nutrients if you don’t do one or the other.

    • Author
      Heather Nicholds, C.H.N. 4 years ago

      Great question! With chia seeds, I have them whole if it suits! They’re softer than flaxseeds, which I DO definitely recommend soaking or grinding. Chia seeds can be broken down in your digestive tract even if not soaked or ground, although you are more than welcome to do that if you want! I often put them in smoothies, which winds up grinding them anyway.

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