A team of nutritionists has identified the most nutritious ingredients and put together the ideal three-course supper – and it’s packed with foods that are good for your brain, heart and muscles
As we ring in the new year, many of us are setting goals to eat healthier. However, with a plethora of “superfoods” vying for the title of the ultimate nutritious choice, making the right dietary decision is easier said than done.
To simplify the process, a team of nutritionists have crafted what could be the healthiest meal ever, sifting through over 4,000 health claims to validate a core list of 222. This rigorous selection has led them to pinpoint the most nutrient-dense ingredients and assemble the perfect three-course dinner.
Dr. Paul Berryman, CEO of Leatherhead Food Research, initially envisioned the concept as an airline meal but expanded his research ambitiously. The final menu, a product of scientific inquiry, boasts a balanced combination of vitamins, proteins, and trace minerals essential for a healthy body.
So, what does the food in the “world’s healthiest” three-course meal look like?
The meal commences with a starter of salmon terrine accompanied by a mixed leaf salad dressed in extra-virgin olive oil. Salmon is celebrated for its Omega-3 fatty acids, which enhance heart and artery function while also mitigating joint discomfort and skin issues, reports Surrey Live.
Extra-virgin olive oil is lauded for its extensive health advantages. A study from 2018 highlighted that its polyphenols might play a role in diminishing the risks associated with heart disease, strokes, and breast cancer.
Gut health expert Professor Tim Spector is a proponent of olive oil, stating: “I hardly use butter at all, I reach for the olive oil every time.”
Moving on to the main course….
Dig into this hearty main dish – a chicken and lentil casserole teeming with mixed veggies, accompanied not by the usual spuds or rice but a high-fibre multigrain roll to boost your nutrition. Chicken’s renowned for muscle building, but it’s the humble lentils with their brain-boosting pantothenic acid that steal the show, along with their blood sugar balancing act.
And who says you can’t have dessert?
A healthy meal can still indulge your sweet tooth, as Dr Berryman’s choice of blancmange demonstrates – a wholesome concoction of yogurt adorned with a scatter of walnuts and drizzled with sugar-free caramel.
“Healthy foods do not have to be dull,” insisted Dr Berryman. “No matter how healthy, if foods do not taste good they will not sell.
“Plus, the gut-friendly active cultures in yogurt are a win for teeth, blood and glucose control.”
What’s more, load up on superfoods like walnuts – crammed with omega-3s, antioxidants, and vitamin E – which have garnered praise for both heart health and now, thanks to recent studies, enhancing brainpower.
Dr Emma Patel, an expert in brain-centric nutrition, says: “Their unique combination of nutrients promotes healthy neural connections, supporting critical thinking and problem-solving abilities.”
But even superfoods have their downsides – alas, nothing’s perfect.
Salmon, despite being loaded with healthy fats, protein, B vitamins, potassium and selenium, can also be tainted with heavy metals and other environmental pollutants. Hence, experts recommend limiting its consumption to just two or three times a week.