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I eat my entire serving of the least calorie dense food (salad, fruit, vegetable), then most nutrient dense (beans, whole grains, seeds/nuts) before having the least nutritionally important foods (refined carbs, foods with added or unhealthy fat, starches lacking vitamins & fiber, etc.).
This way I'm eating plenty but minimizing my intake of empty calories and maximizing the nutrition in my meal.
Yeah, it doesn't sound that appealing. But really, if you ever want to figure out something quick, cheap, and healthy to cook, look to the peasants of the world. Whether it's a hearty french vegetable stew, or a lentil curry from the far east, or even just some rice with stir-fried vegetables...
You avoid all the danger-traps that are processed foods and lost nutrients by making yourself eat the meanest, survivalist foods available.
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