As we usher in the new year, many are taking steps towards healthier eating habits, though selecting the best “superfoods” from a plethora of options can be daunting.
To simplify our dietary quests, a group of nutrition experts concocted what may be the healthiest meal imaginable. They meticulously evaluated over 4,000 health claims and cut them to a list of just 222 scientifically-backed benefits.
The painstaking process yielded the most nutrient-rich components for a top-notch three-course dinner.
Dr. Paul Berryman, CEO of Leatherhead Food Research, originally envisioned the concept as an inflight dining experience, only to broaden his research scope as the project evolved. The resulting menu fused an array of vitamins, proteins, and essential minerals to meet the body’s needs.
Salmon terrine makes a great starter
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So what is the “world’s healthiest” three-course supper?
To start, Dr. Berryman presents a salmon terrine paired with a vibrant mixed leaf salad dressed in extra-virgin olive oil. Salmon is laden with Omega-3 fatty acids which not only bolster heart and arterial health but also alleviate joint discomfort and mitigate skin ailments, reports Surrey Live.
Olive oil also comes with a string of health benefits. Evidenced by a 2018 study, its polyphenols can curb the risks of heart disease, stroke, and breast cancer.
Renowned figures like gut health maestro Professor Tim Spector vouch for its efficacy, declaring: “I hardly use butter at all, I reach for the olive oil every time.”
A multigrain crusty bread roll is your carb
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For the main course, Dr. Beryman says a hearty chicken and lentil casserole is the way to go. He accompanies it with an array of mixed veggies, and rather than the traditional potatoes or rice, it’s served with a high-fibre multigrain roll.
Chicken is hailed for its muscle-building prowess while lentils are not just any pulse; they pack pantothenic acid, known to boost brain power and control blood sugar levels with their low glycemic index slow release of energy.
And the nutritious meal even includes a dessert – a creamy yoghurt blancmange topped lavishly with walnuts and drizzled with a healthy sugar-free caramel sauce.
“Healthy foods do not have to be dull,” insisted Dr Berryman, highlighting the often overlooked allure of nutritious bites. “No matter how healthy, if foods do not taste good they will not sell.”
Chicken is a great nuscle-builder
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Yoghurt’s helps aid digestion and also aids with dental, blood, and glucose wellness. Walnuts are also considered as superfoods – revered for their omega-3, antioxidants, and vitamin E treasure trove.
Dr Emma Patel, brain health’s culinary sage, explained: “Their unique combination of nutrients promotes healthy neural connections, supporting critical thinking and problem-solving abilities.”
Yet even with powerhouse foods, there’s a catch. Despite being loaded with healthy fats, protein, B vitamins, potassium and selenium, salmon can also carry heavy metals and other environmental pollutants. Consequently, experts recommend limiting its consumption to just two or three times a week.