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.
Chicken in Wine – Coq au Vin
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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.
A salmon terrine
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“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.