From the Guidelines
The single most nutritionally complete meal would be a balanced combination of foods including fruits and vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils, as emphasized by the American Heart Association in 2023 1. This meal provides an excellent balance of macronutrients and micronutrients in one serving.
- Fruits and vegetables deliver essential vitamins, minerals, and antioxidants
- Whole grain foods contribute complex carbohydrates, fiber, and various nutrients
- Healthy sources of proteins, such as fish and seafood, legumes and nuts, low-fat/fat-free dairy, poultry, and lean meat, provide high-quality protein and essential amino acids
- Liquid plant oils, like soybean oil and canola oil, offer healthy fats and support heart health For optimal nutrition, it is recommended to include a variety of these food groups in one meal, such as grilled chicken or fish with roasted vegetables, whole grain bread, and a side salad with a plant-based oil dressing.
- This combination provides a good balance of protein, healthy fats, and complex carbohydrates while delivering a wide spectrum of vitamins and minerals necessary for bodily functions, as supported by the American Heart Association's presidential advisory from 2023 1. The diverse nutrient profile supports immune function, brain health, muscle maintenance, and overall metabolic processes, ultimately reducing the risk of chronic diseases and improving quality of life.
- A well-planned meal that incorporates these food groups can be adjusted in portion size to meet individual caloric needs and is relatively easy to prepare, making it a practical and nutritious option for daily consumption, in line with the recommendations from the American Heart Association 1.
From the Research
Nutritionally Complete Meals
- A nutritionally complete meal is one that provides all the necessary nutrients for optimal health, including proteins, carbohydrates, fats, vitamins, and minerals.
- According to 2, a prepared meal plan that meets national dietary guidelines can provide optimal levels of macronutrients and micronutrients for cardiovascular risk reduction.
Single Most Nutritionally Complete Meal
- Quinoa is considered a complete food due to its protein quality and remarkable nutritional properties, including a great amino acid balance, high mineral and vitamin content, and presence of compounds like polyphenols, phytosterols, and flavonoids 3.
- Quinoa has been recognized as a promising alternative cultivar due to its high nutritional value and functional properties, making it a novel functional food.
Comparison of Nutritionally Complete Foods
- Chickpeas and hummus are also nutrient-dense foods that provide various health benefits, including higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, and vitamins 4.
- However, quinoa stands out as a single most nutritionally complete meal due to its unique combination of protein, amino acids, and micronutrients.
Sustainability of Nutritionally Complete Foods
- The production of quinoa and quinoa-based snacks has been shown to have a relatively low environmental impact, with a climate change impact of 1.03 kg CO2 eq./kg 5.
- However, the water deprivation potential of quinoa production is high due to scarcity, highlighting the need for sustainable agricultural practices.