The majority of us want to live a long and vital life. There are a small few who are content with 50 or 60 years of debauchery, but if you are reading this blog, chances are that isn’t you.

There is nothing worse than dragging your ass around all day in a fog. Just barely getting by until your head hits the pillow. You want to live a long life, but more importantly you want lots of energy and a clear head so you can be as effective in your job and in your relationships as possible. Most of us rely on copious amounts of caffeine and refined carbohydrates to get us through the day. They provide immediate, but unsustainable energy. We rush around all day trying to get as much done in as little time as possible and don’t make the time to buy and prepare nutrient-dense foods. Let’s face it, they require more work, and they are not as accessible as a Starbucks coffee and a bagel on the run. Here are 5 nutrient-dense foods that are accessible, easy to prepare, and you can take them anywhere. No more guess work and no more excuses.

1. Beans (lentils and other legumes). There are so many different families to choose from. Garbonzo, kidney, black, lima and they are all easy to prepare and fit in a small portable container. Beans are great, they act like an anti-diabetes and weight-loss food because they are digested slowly, which stabilizes blood sugar, reducing hunger and caloric drive, and helps to prevent food cravings.  Beans are unique, because of their very high levels of fibre and resistant starch. The fibre and resistant starch in beans reduce the total number of calories absorbed from beans (about a third of the carbohydrate calories contained in beans do not get absorbed). They also reduce cholesterol levels, and are converted by healthy gut bacteria into substances that help to prevent colon cancer; eating beans, peas, or lentils at least twice a week has been found to decrease colon cancer risk by 50%. I recommend you use canned beans for convenience. They provide all the same nutrients as dried beans, but are fully cooked, so they save a lot of time. The only drawback is their sodium content—about 400 to 600 milligrams per 1⁄2 cup. Try putting them in a strainer and rinse under cold water and that should lower the sodium content quite a bit. Put them in a resealable container and go.

2. Leafy greens have the highest nutrient density of all foods and need to be a part of your daily food arsenal. They contain only 100 calories per pound and can be consumed in virtually unlimited quantities. They contain anti-cancer compounds and substances that protect blood vessels; they also promote healthy vision and reduce diabetes risk. They go great with chicken, turkey, cheese, hard boiled eggs. Make a Cobb salad and take it to work with you or eat it in the car if you are mobile for much of the day.

3. Start eating berries of all kinds. Blueberries, blackberries, raspberries, strawberries. They are low in sugar, high in fibre and high in taste. Berries are linked to reduced risk of diabetes, cancers and cognitive decline. Their high antioxidant content helps to reduce blood pressure and inflammation, prevent DNA damage that leads to cancer, and stimulates the body’s own antioxidant enzymes.  Berries are rich in protective polyphenols, they do not raise insulin levels, and they have angiogenesis inhibitors, which protect against cancer and reduce body fat. Mix them up with some Greek yogurt for dessert or a snack and throw them in a cooler bag to take to work.

4. Nuts and seeds are extremely healthy fat sources. They increase the absorption of nutrients in vegetables, in addition to supplying their own spectrum of micro-nutrients including plant sterols (which help to reduce cholesterol), minerals and antioxidants. A number of studies have demonstrated the cardiovascular benefits of nuts. Several seeds and nuts (flax, hemp, chia, walnuts) are rich in beneficial omega-3 fatty acids, which are good for heart and brain health. Seeds and nuts act like a fat sponge in the digestive tract, preventing fat calories from being absorbed.The only preparation required is removing the shells. Grab a handful and stick them in a Ziploc bag before you head to work.

5. Cocoa. Yes, not all chocolate is bad for you. Dark chocolate that is at least 70 percent cocoa is quite healthy. Cocoa has both high antioxidant and flavanol levels which help lower your blood pressure and reduce your stress levels.  According to a study conducted at Cornell University, the antioxidant concentration in hot cocoa is nearly twice as strong as that of red wine. Cocoa’s concentration was two to three times stronger than that of green tea and four to five times stronger than that of black tea. You can find it in many forms. I like to eat cacao nibs. Grab a handful and throw them in your mouth or you can sprinkle them on cereal or yogurt. Either way, the fibre and antioxidant content is off the charts.