A leading food researcher has put together the perfect three-course meal for those looking to get the maximum nutrients out of their food. And you won’t need to compromise on flavour

With so much advice on nutrition out there, it can be difficult to know how to best balance your plate, especially when you’re seeking a range of health benefits.

The most beneficial meals should, of course, help you feel tip-top, both physically and mentally, but you should also enjoy them and not feel like you’re ticking off a laborious chore. As anyone on a health kick can tell you, it’s all too easy to revert back to fast food if you’re not getting plenty of satisfying flavour.

Now a scientist has come forward with what they proclaim to be the ‘world’s healthiest meal’, and it could well help you beat inflammation and boost your brain function. Best of all, it also comes with dessert.

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As reported by Men’s Health, leading food researcher Dr Paul Berryman critically assessed more than 4,000 health claims to determine the healthiest approach to eating. Dr Berryman, who is chief of Leatherhead Food Research, then whittled these claims down to just 222 before practically applying his research to put together a nutrition-packed three-course dinner.

For the starter, Dr Berryman recommends salmon terrine, accompanied by an olive oil-dressed side salad. Rich in omega-3s, making salmon part of your diet can help you tackle inflammation and improve brain and heart health. This tasty fish could even help you build your strength, meaning it’s the perfect dish for those looking to up their game in the gym.

The olive oil dressing is also a winner here since it is filled with plant compounds known as polyphenols, which can help with everything from improving blood sugar levels to supporting digestion and gut health. There is also evidence to suggest that polyphenols have anti-ageing properties while protecting against various age-related disorders.

When it comes to the main course, Dr Berryman has suggested serving up a chicken and lentil casserole, explaining that the animal and plant proteins found in the meal are hugely beneficial when it comes to supporting muscle and bone health.

The vegetables and pulses here are also rich in fibre, which can aid with a range of issues, from digestion and maintaining healthy cholesterol levels, to reducing the likelihood of diseases such as cancer and diabetes. Dr Berryman advises plating up your casserole with a wholegrain roll which, as well as offering bonus fibre, also includes slow-releasing carbohydrates, making for a steady and sustained energy source.

Although many feel they have to eschew pudding when sticking to a healthy eating regime, this absolutely isn’t the case. For the final course of this super healthy feast, Dr Berryman has encouraged foodies to try a live yoghurt ‘blancmange’, topped with walnuts.

Live yoghurt is well-known for containing gut-friendly probiotics as well as containing plenty of calcium for bone health, and protein, which is vital for numerous bodily functions, including repairing damaged tissue, weight management, and the promotion of healthy skin and hair.

The walnut topping may also work wonders, with its impressive nutrition profile of healthy fats, vitamins, and antioxidants being beneficial for your heart, digestive system, and potentially even your mood.

According to the NHS website: “Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.”

Do you have a story to share? Email me at julia.banim@reachplc.com

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