From the Guidelines
A nutrient-dense, no-prep meal would be a smoothie combining Greek yogurt, frozen berries, nut butter, chia seeds, and a plant-based protein powder, as it provides complete nutrition without requiring cooking or washing ingredients, aligning with the American Heart Association's recommendations for a healthy dietary pattern 1. This combination delivers high-quality protein, probiotics, antioxidants, vitamins, fiber, healthy fats, and minerals, promoting a balanced macronutrient profile and a wide spectrum of phytonutrients. The Greek yogurt provides probiotics for gut health, while frozen berries offer antioxidants and fiber without needing washing. Nut butter contributes healthy fats, protein, and vitamin E, and chia seeds provide omega-3 fatty acids, fiber, and minerals. Adding a scoop of plant-based protein powder ensures adequate protein intake and often includes added vitamins and minerals. Some key points to consider when selecting ingredients for a nutrient-dense meal include:
- Emphasizing fruits and vegetables, whole grain foods, and healthy sources of proteins, such as fish and seafood, legumes and nuts, low-fat/fat-free dairy, and poultry and lean meat 1
- Incorporating liquid plant oils, such as soybean oil and canola oil, for healthy fats 1
- Choosing foods that are high in nutrient density and low in energy content, to achieve a balanced diet and support weight control 1
- Avoiding fad diets and focusing on whole, nutrient-dense foods to support long-term weight loss and cardiovascular health 1 By following these guidelines and selecting a nutrient-dense meal like the smoothie combination, individuals can support their overall health and well-being, while also reducing the risk of chronic diseases.
From the Research
Nutrient-Dense Foods
- The studies 2, 3 suggest that a nutritious diet should include a variety of foods such as fruits, vegetables, whole grains, and lean protein sources.
- However, there is no specific evidence to support a single healthiest, most nutritious, and nutritionally complete meal consisting of nutrient-dense foods that does not require cooking or washing of ingredients.
Ready-to-Eat (RTE) Foods
- A study 4 compared nutritious meal kits and no-prep meals to improve food security and diet quality among food pantry clients, but it did not specifically identify a single RTE food that meets all nutritional requirements.
- Another study 5 formulated nutritious and functional meal-based biscuits from a mixture of soybean, papaya fruit pulp, and baobab fruit pulp flours, but this is not a single meal that meets all nutritional requirements.
Meal Preparation and Nutritional Quality
- A study 6 found that fully and partly home-cooked meals are more likely to include nutritious ingredients compared to pre-prepared meals, but this does not directly answer the question about a single healthiest RTE meal.
- Overall, the evidence suggests that a variety of nutrient-dense foods and meal preparation methods can contribute to a healthy and nutritious diet, but there is no single RTE food that meets all nutritional requirements without cooking or washing of ingredients.