Trying to choose a healthy, balanced diet can be a real challenge with so much nutritional advice out there.
While most diets aim to improve overall health, many neglect the most important aspect: enjoying food.
In an attempt to solve this problem, Dr. Paul Berryman, Head of Food Research at Leatherhead Research Centre, revealed what he described as "the world's healthiest meal": a three-course meal that balances high nutritional value with sensory pleasure, and even includes dessert.
Berryman based his proposal on a rigorous scientific evaluation, reviewing more than 4,000 common health claims in the field of nutrition before narrowing them down to 222 recommendations supported by scientific evidence. Based on these findings, he developed a practical vision for a complete meal that provides comprehensive health benefits without compromising on taste.
Berryman suggests starting with salmon terrine, a dish rich in omega-3 fatty acids, which studies have shown to reduce inflammation, enhance brain function, and strengthen the heart. Salmon also helps support muscle strength, making it an excellent choice for athletes or those seeking to improve their physical performance.
Along with terrine, it's recommended to serve a salad with extra virgin olive oil, which is rich in plant polyphenols, which play an important role in regulating blood sugar levels, supporting digestive health, and boosting immunity.
Some evidence suggests that polyphenols may also help slow the signs of aging.
The main course consists of a chicken and lentil casserole, which combines animal and plant proteins. This combination is ideal for promoting muscle and bone health, especially when consumed regularly as part of a balanced diet.
The dish also contains fiber-rich vegetables and legumes, which contribute to improved digestion, lower cholesterol levels, and prevent chronic diseases such as diabetes and cancer.
Contrary to what many people think, dessert isn't a bad thing if chosen carefully. That's why Berryman chose fresh yogurt topped with walnuts as the perfect end to the meal (blancmange).
Fresh yogurt contains probiotics, which are beneficial for gut health, along with high levels of calcium, which is essential for bone health, and protein, which plays a key role in tissue repair, immune support, and maintaining healthy skin and hair.
Walnuts are a rich source of healthy fats, vitamins, and antioxidants, which help improve heart function, support digestion, and may even enhance mood.