Eating healthily requires selecting a well-rounded group of fruits, vegetables, meats, fish, nuts, seeds and dairy products. Each food has its role in the complex world of food choices, and the healthiest foods have a superlative nutritional trait that helps them anchor a meal rather than serve as an accompaniment.
Sardines
The sardine is a small fatty fish that contains high levels of omega-3 fatty acids and low levels of contaminants compared with other fatty fish species. A one-can serving of sardines provides 840 mg of omega-3 fatty acids. The American Heart Association recommends consuming about 500 mg of omega-3s daily to benefit from their healthy effects. The AHA also particularly recommends eating sardines to lower the risk of acquiring heart-disease-related symptoms including clogged arteries, high cholesterol and high blood pressure.
Bison
The bison, or American buffalo, is the largest animal in North America. The bison is an active animal and its meat is strikingly lean. A 3-oz. serving of bison contains 23.8 g protein and only 4 g of fat. The meat requires a short cooking time. Bison also provides 3 mg of iron, 329 mg of potassium, 145 calories and moderate levels of zinc, selenium and vitamin B6.
Quinoa
Quinoa is a seed native to the Andes Mountains. In culinary dishes, the seed is used like a grain and comes in a variety of colors -- red, white and black -- to add visual interest. Quinoa provides particularly high levels of nutrients for a complex carbohydrate ingredient. A 1-cup serving of cooked quinoa provides 5.2 g of fiber, 8.1 g of protein, 2.8 mg iron and zinc and folate.
Blackberries
Blackberries contain high levels of antioxidants. A study published in July 2006 in the "American Journal of Clinical Nutrition," examined the antioxidant levels of 1,100 foods and the results indicate that blackberries contain the most antioxidants. In fact, blackberries contain far more antioxidants than the other foods in the study. The second food on the list was walnuts, which had 35 percent fewer antioxidants than blackberries.
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