With a plethora of "superfoods" and conflicting advice on the "best" diets out there, figuring out what to follow can be overwhelmingly complex.
Luckily, an expert who towers above in knowledge has crafted a perfectly balanced three-course meal with the backing of scientific evidence. The meal plan comes from Dominique Ludwig, a highly respected nutritionist with a degree from King's College London, England's foremost nutrition institution.
Boasting over 656,000 followers on Instagram, Dominique is no stranger to imparting nutritional wisdom to eager audiences.
Indeed, she touts these three courses as 'the world's healthiest meal' which could not only reduce blood pressure but also enhance brain function and gut health. Scroll down to discover her recommendations.
Clocking in at 313 calories, her appetising starter comprises labneh cheese alongside roasted tomatoes and broccoli.
Speaking with The Telegraph, Dominique explained: "It contains strains of beneficial bacteria, such as lactobacillus and bifidobacterium, which can support our digestion of food, support our immunity and can help maintain a healthy balance of gut microbiota."
If you're curious about labneh, it’s a fermented delicacy hailing from the Middle East, crafted by blending Greek yogurt with salt, then straining the mix through muslin and leaving it to set in the fridge overnight. Healthline highlights that labneh is a treasure trove of nutritional benefits – lower in lactose while rich in friendly bacteria, protein, and calcium.
Dominique extolled the virtues of tomatoes in her diet, highlighting their rich content of antioxidants like lycopene. She noted that lycopene plays a role in guarding against high blood pressure, thereby reducing the risk of cardiovascular diseases.
Dominique's selection for the main dish is a zesty mackerel salad, which she hails as "one of the healthiest" fish choices out there. She pointed out that the omega-3 fats in fish are essential for maintaining brain and heart health.
When it comes to cooking the fish, she recommends pan-frying it in extra virgin olive oil to incorporate beneficial monounsaturated fats.
She explained: "These bitter-tasting compounds act as powerful antioxidants supporting our cardiovascular health by lowering oxidative stress and can also improve our cholesterol profile."
The nutrition expert also mentioned the advantages of adding chickpeas to the diet, as they help maintain stable blood sugar levels. Rich in vitamins and nutrients, chickpeas are known to promote satiety, potentially aiding weight loss by reducing the need for snacking.
Beetroot, another superfood in her repertoire, is praised for being an excellent source of vitamin 9. Research has linked beetroot's abundance of nitrates, flavonoids, polyphenols, and potassium to lower blood pressure.
Dominique demonstrates that even desserts can be part of a healthy meal with her tofu chocolate mousse topped with blueberries, clocking in at just 250 calories.
Sharing the details, she proclaimed: "Chocolate is an absolute health food. Dark chocolate contains around 10g fibre per 100g that is fantastic for our gut microbiome. Cacao powder contains a whopping 30g fibre per 100g."
She continued by noting the health benefits associated with chocolate consumption: "Research has associated chocolate eaters with improved cardiovascular health, including lower blood pressure."
The nutritionist also praised blueberries for their rich polyphenolic compounds which function as antioxidants and aid our gut bacteria.
Summarising her message, she shared: "These three recipes work in harmony, giving you as many health benefits per serving using some of the most nutritious ingredients.
"You may find yourself feeling more energised and more satisfied between meals when you incorporate these recipes and ingredients into your everyday cooking."
In summary, the meal is as follows:
Of course, having a three-course meal every day may be a tad too much, but mixing and matching with the ingredients is an easy way to maintain a balanced diet.
