Is Your Food Nutrient Dense?

In an optimal situation, obviously taking into account that there's a lot of variation in personalization, but what would be some areas that we could focus on to make sure we are trying to get as much nutrient density from our food as possible. As far as general categories, specific foods, i don't at the beginning, some very, very common deficiencies. And you know, the answer is the same, because the research has not chan ged and in fact, it's only gotten stronger.