From the Guidelines
A nutrient-dense smoothie bowl is the single healthiest, most nutritious, and complete meal that requires no cooking or cutting, as it provides a balanced mix of protein, healthy fats, complex carbohydrates, fiber, vitamins, and minerals, as recommended by the American Heart Association 1 and the Dietary Guidelines Advisory Committee 1. To prepare this meal, combine a high-quality protein powder (20-30g), 2 tablespoons of chia seeds, 1 tablespoon of ground flaxseed, 1 tablespoon of nut butter, 1 cup of pre-washed leafy greens (like spinach), 1 cup of frozen mixed berries, half a banana, 1 cup of unsweetened plant milk or kefir, and 1 tablespoon of honey or maple syrup. Some key points to consider when selecting ingredients for this meal include:
- Choosing a variety of colorful fruits and vegetables, such as berries, leafy greens, and other plant foods, to ensure a wide range of micronutrients and phytocompounds, as recommended by the American Heart Association 1.
- Incorporating healthy fats, such as nut butter and chia seeds, to support brain function and provide sustained energy, as suggested by the Dietary Guidelines Advisory Committee 1.
- Selecting whole, unprocessed foods, such as fruits, vegetables, and whole grains, to minimize added sugars, saturated fats, and sodium, as recommended by the American Heart Association 1 and the Dietary Guidelines Advisory Committee 1.
- Considering the nutritional needs of different populations, such as women of childbearing age, who may require more iron and calcium, as noted in the Australian Dietary Guidelines 1. By following these guidelines and incorporating a variety of nutrient-dense foods into the smoothie bowl, individuals can create a healthy and balanced meal that supports overall health and well-being, as recommended by the American Heart Association 1 and the Dietary Guidelines Advisory Committee 1.
From the Research
Nutritionally Complete Meals
- A nutritionally complete meal plan can be developed to meet national dietary guidelines, as seen in the study by 2, which compared a prepared meal plan to usual-care dietary therapy for hypertension, dyslipidemia, and glycemic control.
- The study by 3 developed a nutritionally balanced pizza as a functional meal designed to meet published dietary guidelines, demonstrating that even traditionally "unhealthy" foods can be reformulated to be nutritious.
- A healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease, as discussed in the study by 4.
Liquid Meals
- High-calorie liquid meals have a gastric emptying time longer than the recommended fasting time for clear fluids, but shorter than the recommended fasting time for solids in healthy adults, as found in the study by 5.
- A hypocaloric, nutritionally complete, higher-protein meal plan can maintain similar bone density and quality to weight-stable controls in older adults with obesity, as shown in the study by 6.
Key Characteristics of a Healthy Meal
- A healthy meal should be high in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts, and lower in animal-based foods, particularly fatty and processed meats, as discussed in the study by 4.
- A nutritionally complete meal should provide the optimal levels of macronutrients and micronutrients recommended for cardiovascular risk reduction, as seen in the study by 2.