A researcher looking into all of the purported ‘healthy foods’ out there has come up with a definitive answer to a common question: what’s the healthiest meal there is?
Sure, your mind might go straight to something green and leafy, but what about your protein and carbs? It’s all about finding a balance, so Dr Paul Berryman, chief of Leatherhead Food Research, dove head-first in to all the theories about various diets to determine which food combinations are the best of the best.
His research came following a challenge from his boss to find the healthiest meal, the Huffington Post reports, after the company assessed more than 4,000 health claims and managed to whittle them down to 222 which were based in science.
Using this research, Berryman then came up with a three-course meal that he believes offers up all the nutrition a healthy person needs.
The healthiest starter
It’s bad news for anyone who hates fish, but Berryman has determined that the best starter you could have in a three-course meal is salmon.
More specifically, it’s a salmon terrine – which consists of a cream cheese and lemon filling – and a side salad dressed with olive oil.
Explaining the reasoning for his choice, Berryman pointed out that salmon is high in omega-3s, which have a range of proven benefits.
Omega-3s can help:
- Reduce inflammation
- Improve brain function
- Support heart health and improve risk factors for heart disease
- Boost your strength.
The olive oil also has lots of health benefits thanks to its polyphenols; compounds which naturally occur in plants and are known to be antioxidants.
The healthiest main course
If you were hoping for a pizza, I’m afraid you’re wrong. But the main course is still a tasty dish, even if it’s not something you can get at your local fast food joint.
According to Berryman, the best choice for a main course is a chicken and lentil casserole; a dish that offers both animal and plant proteins to benefit muscle and bone health.
Meanwhile, the vegetables and pulses serve up a big dose of fibre, which helps maintain healthy cholesterol and blood sugar levels, reduce the risks of some diseases like cancer, and promote good digestion.
For a bit of extra energy, a wholegrain roll would offer extra fibre and slow-releasing carbohydrates.
The healthiest dessert
That’s right, being healthy doesn’t mean missing out on the sweet stuff!
But it might mean adjusting what you consider ‘dessert’. Instead of pie or ice cream, Berryman recommended a live yoghurt ‘blancmange’, which can support your gut health thanks to its probiotics.
Topped with walnuts, the yoghurt ticks the boxes of calcium, protein and healthy fats, while also providing you with vitamins and antioxidants.
The healthiest drinks
In case you still feel the need for more vitamins, the researcher offered up some healthy drink options; namely a cranberry, raspberry and elderflower sports drink for vitamins and electrolytes, as well as some good old fashioned spring water to ensure hydration.
