10 Perfect Foods

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• 10 Perfect Foods

  If you were stuck on a deserted island, what foods would you want with you? At first you might think about your favorite snacks, but ultimately you'd need nutrient-packed foods to keep you healthy for the long haul. To figure out what would make the cut, we analyzed dozens of foods. We awarded points for the amount of key nutrients that each one contains and crossed off any that have trans fats or high amounts of saturated fat or sodium. The result: 10 "perfect" foods.

  Photo: © Comstock

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  • Almonds

    The combination of protein and fiber (3 grams an ounce) in this tasty nut will keep you feeling full. A good source of healthy monounsaturated fats, almonds also contain calcium and vitamin E. Studies have shown that eating them may help keep your bones strong and perhaps even lower your cholesterol.

    Try this:
    Sprinkle pan-toasted, sliced or slivered almonds onto nearly any cooked veggie, like broccoli, kale or green beans.

    Photo: © Comstock

    
    

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  • Avocados

    The fat in avocados may be high, but it's mostly the heart-healthy monounsaturated kind. They're also a great source of vitamin C, potassium, folate and lutein, which is beneficial for eye health. Avocados contain a plant sterol (beta-sitosterol) that may help lower cholesterol levels.

    Try this:
    Mash avocado and stir until smooth, add a squirt of lemon or lime juice, and use in place of mayo or other condiments.

    Photo: © Comstock

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    • Eggs

      For just 75 calories, one little egg gives you 13 essential vitamins and minerals, including choline (which may help prevent birth defects), selenium (an antioxidant) and riboflavin (which helps you produce red blood cells and releases energy from carbs). Don't skip the yolk; it contains the bulk of the egg' nutrients, including vision-protecting lutein and zeaxanthin. Because they'e a good source of high-quality protein, eggs may also help you feel full longer.

      Try this:
      Serve a pan-cooked egg on top of a pizza slice, like they do in Italy.

      Photo: © Comstock

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      • Kale

        Though this leafy green looks a little like spinach, it's actually more closely related to cabbage, and provides more nutritional value per calorie than nearly any other food. It's rich in vitamin K (important for bone health and normal blood clotting) and beta-carotene (which protects your sight). It also contains compounds that may reduce your risk of ovarian, breast and other types of cancers.

        Try this:
        Finely chop it and use it in place of spinach in cooked dishes, such as lasagna.

        Photo: © Comstock

        
        

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      • Quinoa

        It's now super-trendy, but this grain has actually been around for thousands of years. It's different from almost every other plant food on the planet because it's a complete protein, which means it contains all of the essential amino acids that your body needs. What's more, quinoa has a significant amount of iron, potassium and magnesium. The tiny grains look similar to sesame seeds and have a nutty flavor and fluffy, crunchy texture—and they cook in less than 15 minutes!

        Try this:
        Eat quinoa at any meal that would normally include rice (like Japanese or Chinese food). Drizzle a little teriyaki or soy sauce onto it for extra flavor.

        Photo: © Comstock

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        • Raspberries

          They're loaded with potassium, vitamin C, fiber and protective antioxidants like anthocyanins, salicylic acid, quercetin and catechins. They're also especially rich in a compound called ellagic acid, which research suggests may play an important role in cancer prevention.

          Try this:
          Create a sandwich spread by mixing Dijon mustard with mashed raspberries.

          Photo: © Comstock

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          • Sweet Potatoes

            One sweet potato has all the beta-carotene you need in a day—a nutrient that research indicates may be cancer-protective. Your heart will be happy, too, thanks to the vitamin C and potassium content. Be sure to eat the peel—it contains fiber along with additional disease-fighting phytonutrients.

            Try this:
            Dice boiled, chilled sweet potato and stir into your favorite guacamole recipe. For a unique taste twist, slice boiled sweet potato and use instead of tomato as a topping on your turkey or veggie burger. l Mash up baked sweet potato with a little vegetable broth and serve as an eye-appealing "bed" for an entrée, like salmon.

            Photo: © Comstock

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            • Teff

              You've probably never heard of it, but it's definitely worth trying. These tiny whole grains are super-nutritious: Teff has more than twice as much iron and about 20 times as much calcium as other grains, plus a significant amount of fiber. But it's the unique molasses-like flavor that will really win you over.

              Try this:
              Pour 1/4 cup boiling water over 1/2 cup dry (uncooked) teff. Let sit for about 10 minutes, then mix into extra-lean ground beef or turkey for a healthier, moist and tasty burger.

              Photo: © Comstock