From the Guidelines
A balanced meal containing lean protein, complex carbohydrates, healthy fats, and a variety of vegetables is the single most nutritionally complete option, as emphasized by the American Heart Association in their 2023 presidential advisory 1. To achieve this, I recommend a plate consisting of 4-6 ounces of salmon (or other fatty fish), 1/2 cup of quinoa, 1-2 cups of mixed vegetables (like broccoli, bell peppers, and spinach), and a tablespoon of olive oil. This combination provides complete proteins with all essential amino acids, omega-3 fatty acids, fiber, complex carbohydrates for sustained energy, and a wide spectrum of vitamins and minerals. The vegetables contribute antioxidants, phytonutrients, and additional fiber, while the healthy fats aid in nutrient absorption and provide essential fatty acids. Some key food categories and their serving sizes to consider include:
- Fruits: ½ cup, 1 medium fruit
- Grains: ½ cup cooked rice, corn, or pasta; ½ cup cooked cereal or 1 cup ready-to-eat cereal; 1 slice of bread
- Nuts: ¼ cup (1 oz)
- Oils and fats: 1 tablespoon
- Protein: 2 to 3 oz cooked lean meat, poultry, or fish; 1 egg; ½ cup cooked beans; ½ cup tofu; ¼ cup hummus; 1 oz nuts
- Vegetables: ½ cup (1 cup for leafy greens) as defined by the U.S. Department of Agriculture’s Choose My Plate 2. To prepare this meal, simply bake or grill the salmon with minimal seasoning, cook the quinoa according to package directions, and lightly sauté or steam the vegetables. This meal works because it addresses all macronutrient needs while providing micronutrients in their natural forms, allowing for optimal bioavailability and absorption by the body, and aligns with the recommended dietary pattern to achieve adherence to the American Heart Association/American College of Cardiology (AHA/ACC) guidelines 3.
From the Research
Nutritionally Complete Meals
- A nutritionally complete meal is one that provides all the necessary nutrients for the body, including proteins, carbohydrates, fats, vitamins, and minerals.
- According to 4, quinoa is considered a complete food due to its high protein quality and great amino acid balance, making it a promising alternative cultivar.
- Other studies, such as 5 and 6, have shown that nutritionally complete meal plans can have various health benefits, including improvements in lipids, blood sugars, homocysteine, and weight loss.
Single Most Nutritionally Complete Meal
- While there is no single study that identifies one specific meal as the most nutritionally complete, quinoa is often cited as a complete food due to its high nutritional value and balanced amino acid profile 4.
- Other foods, such as chicken-based ingredients, can also provide a high level of nutritional completeness, depending on the processing method and cooking technique used 7.
- A hypocaloric, nutritionally complete, higher-protein meal plan has been shown to maintain bone density and quality in older adults with obesity, suggesting that a well-balanced meal plan can provide all the necessary nutrients for overall health 6.
Key Characteristics of a Nutritionally Complete Meal
- High protein quality and balanced amino acid profile
- Rich in minerals and vitamins
- Good source of healthy fats and complex carbohydrates
- Low in added sugars, salt, and unhealthy fats
- Prepared using a variety of cooking techniques and ingredients to ensure a broad range of nutrients, as seen in studies such as 5 and 8.