Scientists Find the World's Healthiest Food Menu After Investigating 4,000 Claims

Illustration of healthy food (Photo: Freepik/Freepik)

JAKARTA - What is called healthy food can be different for each person, because each individual has different nutritional needs.

However, there are some basic principles that generally apply to maintaining optimal health, such as fiber to support digestion and intestinal health, protein to help the body recover, and a variety of vegetables that provide vitamins and minerals essential for the immune system.

Based on these principles, a food scientist designed what is called the world's healthiest meal menu.

Quoted by Women's Health on Saturday, December 27, 2025, Dr. Paul Berryman, head of Leatherhead Food Research, examined more than 4,000 health claims to find the healthiest way to eat.

From the research, he screened 222 credible claims and designed a three-course menu containing all essential nutrients.

For starters, Dr. Berryman suggests salmon terrine with a fresh salad dressed with olive oil.

"Salmon is rich in omega-3, which helps reduce inflammation, improve brain function, support heart health, and even strengthen the body," said Dr. Berryman.

"Meanwhile, olive oil is also rich in polyphenols, plant compounds associated with various health benefits," he continued.

The recommended main dish is chicken and lentil casserole. This combination of animal and vegetable proteins is good for muscle and bone health, while providing high fiber from vegetables and legumes.

"Fiber not only supports digestion, but also helps keep cholesterol and blood sugar healthy and reduce the risk of diseases such as cancer and diabetes," said Dr. Berryman.

This main menu is served with whole wheat bread, which adds fiber and complex carbohydrates for energy.

Eating healthy does not mean you can't enjoy dessert. Dr. Berryman recommends French-style blancmange yogurt that is rich in probiotics to support gut health as well as high in calcium and protein.

This pudding is sprinkled with walnuts, which are known as a superfood because of their healthy fat content, vitamins, and antioxidants.

According to Dr. Berryman, this menu is full of important nutrients, including protein, fat, carbohydrates, as well as vitamins and minerals. He emphasized that healthy food does not mean boring.

Although not everyone needs a three-course menu every day, this idea can be implemented by dividing it into lunch, dinner, and dessert.

Dr. Berryman added that this menu can be a good start for those who want to eat healthier.