From the Guidelines
A nutrient-dense, no-cook complete meal would be a Mediterranean-inspired salad bowl with wild salmon, mixed greens, avocado, nuts, seeds, and berries, as it provides a complete nutritional profile with optimal macronutrient balance, essential micronutrients, antioxidants, and probiotics, all without requiring cooking. This meal aligns with the recommendations from the American Heart Association, which emphasizes the importance of consuming a variety of foods from all food categories, including fruits, vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils 1. The meal starts with a base of dark leafy greens (spinach, kale, arugula) which provide vitamins A, C, K, folate, and minerals. Adding 3-4 ounces of canned wild salmon provides high-quality protein, omega-3 fatty acids, and vitamin D. Including half an avocado provides healthy monounsaturated fats and fiber. Adding 1/4 cup of mixed nuts and seeds (walnuts, almonds, chia, flax) provides additional protein, healthy fats, and minerals like magnesium and zinc. Incorporating 1/2 cup of berries (blueberries, strawberries) provides antioxidants and vitamin C. Topping with 1/4 cup of fermented vegetables like sauerkraut provides probiotics. Dressing with 1 tablespoon each of extra virgin olive oil and lemon juice provides additional healthy fats and enhances nutrient absorption.
Some key points to consider when preparing this meal include:
- Using a variety of colorful vegetables to ensure a range of essential nutrients
- Incorporating healthy sources of protein, such as wild salmon, to support heart health and satisfy hunger
- Adding nuts and seeds to provide crunch and a boost of healthy fats and minerals
- Using fermented vegetables, such as sauerkraut, to support gut health and provide probiotics
- Dressing with healthy fats, such as extra virgin olive oil, to enhance nutrient absorption and support heart health, as recommended by the American Heart Association 1.
The American Heart Association also recommends monitoring portion sizes and ensuring adequate nutrient intake without exceeding energy needs 1. However, the most recent and highest quality study, published in 2023, provides the most relevant guidance on this topic, emphasizing the importance of consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grain foods, and healthy sources of proteins 1.
From the Research
Nutrient-Dense Foods
- A healthy and sustainable diet includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, legumes, seeds, and nuts 2, 3, 4
- These foods provide essential nutrients, including macronutrients and micronutrients, to support human health and prevent non-communicable diseases 2, 3
Dietary Patterns
- Certain dietary patterns, such as the Mediterranean diet, have been shown to reduce the risk of cardiovascular disease and cancer 2
- These diets are characterized by high consumption of plant-based foods and low consumption of animal-based foods, particularly fatty and processed meats 2
Single Meal Healthfulness
- There are various diet quality indexes that can be used to assess the nutrition quality of a single meal, including the Healthy Eating Index 2015, Dietary Approaches to Stop Hypertension accordance score, Main Meal Quality Index, and Nutrient Rich Foods Index 5
- These indexes can help identify nutrient-dense foods and meals that support healthy eating patterns 5
Key Principles
- A healthy and sustainable diet is based on three interlinked principles: variety, balance, and moderation 4
- Variety helps achieve a nutritionally adequate diet and protects the biodiversity of food systems 4
- Balance reduces the risk of diet-related non-communicable diseases and excessive use of finite environmental resources 4
- Moderation helps achieve a healthy body weight and avoids wasting finite environmental resources used in providing food surplus to nutritional requirements 4