The Huffington Post reports that this investigation was spurred by a challenge from Berryman’s superior: to pinpoint the healthiest meal after evaluating over 4,000 health claims, which were eventually narrowed down to 222 scientifically-backed assertions.
From this foundation, Berryman devised a three-course meal aimed at providing all the necessary nutrients for a healthy diet.
Fish enthusiasts rejoice, as Berryman’s research suggests salmon is the ideal choice for a starter in a three-course meal.
Specifically, he recommends a salmon terrine, featuring a filling of cream cheese and lemon, complemented by a side salad drizzled with olive oil.
Berryman highlights the benefits of salmon, notably its high omega-3 content, which is linked to numerous health advantages.
Omega-3s are known to:
Olive oil also contributes significantly, owing to its polyphenols—antioxidant-rich compounds found naturally in plants.
If you were envisioning pizza, think again. Nevertheless, the recommended main dish is a flavorful option, even if it’s not available at your local fast-food restaurant.
Berryman suggests a chicken and lentil casserole as the optimal main course. This dish provides a combination of animal and plant proteins that promote muscle and bone health.
Vegetables and pulses in the casserole deliver a substantial amount of fiber, which is vital for maintaining healthy cholesterol and blood sugar levels, lowering the risk of diseases such as cancer, and promoting efficient digestion.
For added energy, a wholegrain roll can provide additional fiber and slow-releasing carbohydrates.
Indeed, maintaining a healthy diet doesn’t necessitate skipping dessert!
However, it might require redefining what qualifies as ‘dessert’. Instead of traditional sweets, Berryman advocates for a live yoghurt ‘blancmange’, which is beneficial for gut health due to its probiotics.
Enriched with walnuts, the yoghurt delivers calcium, protein, healthy fats, as well as essential vitamins and antioxidants.
For those seeking additional vitamins, Berryman suggests a refreshing drink option: a sports drink made with cranberry, raspberry, and elderflower for vitamins and electrolytes, along with spring water to ensure proper hydration.