From the Guidelines
A nutrient-dense, no-cook, complete meal would be a smoothie combining Greek yogurt, frozen berries, a banana, nut butter, chia seeds, and a scoop of protein powder, as this combination aligns with the dietary guidance to promote cardiovascular health outlined by the American Heart Association 1. This meal choice is supported by the emphasis on fruits, vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils 1.
The ingredients in this smoothie provide a balanced profile of macronutrients and numerous micronutrients. Greek yogurt offers protein and calcium, while frozen berries provide antioxidants and fiber. The banana adds potassium and natural sweetness, and nut butter contributes healthy fats and additional protein. Chia seeds are a rich source of omega-3 fatty acids and fiber, and protein powder ensures adequate protein intake.
Key benefits of this meal include:
- No cooking required, making it convenient and time-efficient
- No need for cutting or pre-washed greens, simplifying preparation
- Combines multiple food groups in one meal, ensuring a wide spectrum of nutrients
- Can be blended with a liquid base like milk or a plant-based alternative for ease of consumption
This meal option is particularly effective because it adheres to the guidance of choosing minimally processed foods, minimizing intake of beverages and foods with added sugars, and selecting foods with little or no salt 1. By following this dietary approach, individuals can promote cardiovascular health and overall well-being.
From the Research
Nutrient-Dense Foods
- Chickpeas and hummus are nutrient-dense foods that provide a range of essential nutrients, including dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron 2
- Plant-based diets, which are rich in fruits, vegetables, pulses, whole grains, and nuts, can provide adequate nutrient intake, but may require careful planning to ensure adequate intake of certain nutrients, such as protein, vitamin B12, and omega-3 fatty acids 3
Meal Composition
- A healthy and sustainable diet can be achieved by following three interlinked dietary principles: variety, balance, and moderation 4
- A nutritionally adequate diet can be created using a combination of unprocessed and ultra-processed foods, but may not be possible using only one or the other 5
Specific Meal Options
- Hummus, made from chickpeas, tahini, olive oil, lemon juice, and spices, is a nutrient-dense dip or spread that can be a healthy addition to a meal 2
- However, there is no single meal option that meets all the specified criteria, including being the healthiest, most nutritious, and nutritionally complete, not requiring cooking or cutting, and excluding pre-washed greens, based on the available evidence.