From the Guidelines
A nutritionally complete meal without salmon would be a balanced plate containing lean chicken breast, quinoa, roasted sweet potatoes, steamed broccoli, and avocado, as this combination provides all essential amino acids, complex carbohydrates, healthy fats, and micronutrients. This meal is based on the most recent and highest quality study available, which emphasizes the importance of whole grain foods, healthy sources of proteins, and a variety of fruits and vegetables in a nutritionally complete diet 1. The chicken breast provides complete protein, while quinoa offers protein and fiber, and sweet potatoes provide beta-carotene, potassium, and vitamin C. Broccoli contributes vitamins K, C, folate, and antioxidants, and avocado supplies monounsaturated fats, potassium, and vitamin E.
Some key points to consider when preparing this meal include:
- Using lean chicken breast to minimize added fat
- Cooking with minimal added oils and seasoning with herbs and spices rather than salt
- Including a variety of colored vegetables to ensure a range of essential micronutrients
- Balancing macronutrients to provide approximately 30% protein, 40% carbohydrates, and 30% healthy fats
This meal is supported by guidelines that recommend a balanced nutritional composition of macro- and micronutrients, including essential amino acids, essential fatty acids, and micronutrients that reflect dietary recommendations for healthy people 1. Additionally, studies have shown that a diet rich in whole grains, fruits, and vegetables can provide numerous health benefits, including reducing the risk of chronic diseases such as heart disease and diabetes 1.
Overall, this meal provides a balanced and nutritionally complete option for individuals looking to exclude salmon from their diet, and can be adapted to meet individual nutritional needs and preferences.
From the Research
Nutritional Completeness of Quinoa
- Quinoa is considered a nutrient-rich grain and a "superfood" due to its high nutritional value 2, 3
- It is an excellent source of protein, amino acids, essential minerals, and omega-3 fatty acids 2, 3
- Quinoa has been recognized as a complete food due to its protein quality and great amino acid balance 3
Comparison with Other Foods
- A nutritionally complete prepared meal plan that includes quinoa can lead to greater improvements in lipids, blood sugars, homocysteine, and weight loss compared to usual-care diet therapy 4
- Quinoa-based foods can provide good quality proteins, have good textural characteristics, and adequate percentages of acceptability for individuals with celiac disease 5
- Quinoa flatbreads can be a nutritious and tasty option for gluten-sensitive individuals, with high protein content and low fat content 6
Key Nutritional Benefits
- Quinoa is gluten-free and rich in nutrients, making it a promising value-added vegetable for resolving malnutrition problems and contributing to food and nutritional security 2
- Quinoa has health-promoting properties, including being antimicrobial, anticancer, antidiabetic, antioxidant, antiobesity, and cardio-beneficial 2
- Quinoa is a good source of essential minerals, vitamins, and compounds like polyphenols, phytosterols, and flavonoids with possible nutraceutical benefits 3