Learning how to eat better should be a simple task – but due to the sheer volume of food-related information now thrown at us, it can actually feel quite complicated. Some people swear by expensive superfood supplements, while others somehow believe that low-carb diets are the way forward – so what’s right and what’s wrong?
Of course, nutrition isn’t as simple as ‘right’ and ‘wrong’, because everyone’s needs are different. What we do know, however, is that including plenty of fibre, plants and protein in your diet pays dividends for your health. So how do you put this into practice? You turn to Dr Paul Berryman, chief of Leatherhead Food Research, who has created what he claims to be the healthiest meal ever.
Dr Berryman critically assessed over 4,000 health claims about food, which he then distilled down to 222. From this, he was able to formulate a tasty three-course meal which contains all the nutrition that you need.
The world’s healthiest starter
To begin, Dr Berryman suggests a salmon terrine and a side salad dressed with olive oil.
Salmon is a fish that’s high in omega-3 fatty acids, which help to reduce inflammation, improve brain function, support heart health and even boost your strength. Olive oil is a health hero, too, since it is packed with polyphenols – plant compounds that are associated with good health outcomes.
Salmon terrine is packed full of heart-healthy omega-3s
The world’s healthiest main course
The main event is a chicken and lentil casserole. Packed with both animal and plant proteins, this dish supports muscle and bone health and thanks, to the vegetables and pulses, provides a big dose of fibre as well. Fibre is associated with good digestion. It also helps to maintain healthy cholesterol and blood sugar levels, while helping to reduce the likelihood of some diseases like cancer and diabetes.
The meal is served with a wholegrain bread roll for extra fibre and some slow-releasing carbohydrates for energy.
The world’s healthiest dessert
If you think that you can’t have dessert to eat healthily, think again. Dr Berryman suggests eating a live yoghurt ‘blancmange’ that’s packed full of gut-friendly probiotics and high in calcium and protein.
The yoghurt pudding is topped with walnuts, which are a superfood in their own right thanks to their high levels of healthy fats, vitamins and antioxidants.
Is this the healthiest meal ever?
This meal is full of protein, fats and carbohydrates, as well as micronutrients like vitamins and minerals – a combination of goodness that we all need to thrive. It also reminds us that ‘healthy’ doesn’t mean restrictive. ‘Healthy foods do not have to be dull,’ agrees Dr Berryman.
Most people probably don’t need a three-course meal every day, nor the exact same foods every day of the week. However, this meal is definitely a great place to start if you need some science-backed inspiration to help you eat better. Delicious, satisfying and nutritious – what’s not to like?