I am 16 and brought this question up to my fitness teacher, thought he didn’t really answer my question. I am not saying the best for weight loss I want to know what the best possible meals. Like diets or meals to hit all the bases. All vitamins, energy, calories, etc. like a default diet no cultural or other influences.
people ask this question too much, they want an all fix or an easy answer. the truth is foods have different minerals and vitamin levels, what is best for you will depend on what your body needs.
this depends on what you have done (ie food for recovery/replenishing nutrients ) and what you will do (food for future fuel, nutrients) it would all depend on activity and context. for example a golfer will not eat the same calories or nutrients as a soccer player. a soccer player may eat a TON of breads and pastas which are not healthy at all (in terms of nutrient to calorie content) however provide them with the needed carbohydrates to fuel performance. without these carbs they would most certainly be unhealthy.
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so for diet and meals they are very specific, and can be even to your genetics, lifestyle etc…
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the simple answer is : eat plants and animals in balance. things that come from the earth
In all honesty, there isn’t one. It would be nearly impossible for a single meal to have everything we need in it. Which is why it’s important to have variety in our diets and understand health is a more holistic thing than just single foods or meals.
What you are asking is a really big ask, it’s not a simple question. That’s like being mad your math teacher can’t spit out the math surrounding a black hole off hand.
While I haven’t done it myself, I’ve heard a lot of people vouch for the vertical diet. From my understanding, it is adjusted for your caloric/energy preferences and it is focused on micronutrient intake. Although I will mention the reason I’ve never done it is the fact it can get pretty pricey.
If you’re a women, the best kind of diet you should follow is one that is in accordance with your cycle. Once I got my Ivy tracker and scrolled through the bellabeat program I started learning the importance of this. After trying for a few months now I realized it’s really a game-changer.
The Mediterranean diet is definitely one of the most comprehensive and healthy diets. It’s been linked to cancer and blood diseases prevention and it has been selected for 5 years in a row as the best diet by us news and world report. It’s also UNESCO heritage.
Generally speaking, no diet is 100% the perfect diet. It’s why we as a species have evolved to eat a wide range of foods and why ancestors all across the globe had widely different diets that they personally thrived off of. Also, everyone’s body is different. It’s why some people get certain affects and results from certain diets and others do not.
Variation is the key. I believe almost any diet can be considered “healthy” as long as a) you get some kind of vegetables, b) variety, variety, variety. The more you eat of a lot of different foods gives your body better access to different minerals. It’s why eating just one single meal your whole life can still end up with vitamin/mineral deficiencies. Bodies thrive off of variation.
Personally, I think that a diet of 50-60% vegetables & beans/legumes, 20-30% animal products(in the form of sea food, poultry, and occasional red meat, and eggs), and 20% fruits/grains/nuts/seeds etc. is healthiest. But someone may try that diet and it doesn’t work as well for them. This is just the diet that I have found works best for me. With this diet and the specific foods I buy I hit all of my macros and micros most weeks. I only take a magnesium supplement and that’s for anxiety reasons,without it I would still get it through my food.
Overall, try to eat a wide range of foods in whatever diet you decide to go with. Its why no one here can give you a direct “this is the healthiest”, because everyone is different. A lot of veggies & plant matter, little to no refined sugar, and the less processed the better is all components of someone’s healthy diet
TLDR: veggies, no refined sugar, and less processed foods. no diet is 100% “the one”. Just get a variety of foods and absolutely eat vegetables :) find what works for you and makes you feel good
Edit: fixed a bit of grammar,
Whole grains>vegetables>fruits>beans,nuts>dairy> meat/eggs>healthy fats. Structure your food intake everyday based on this model, quantities in that order. Simply switch up the foods you eat and you have the ideal diet- perfectly balanced and proportioned to incorporate all food group and variety. Ex. Of whole grain carbs: brown rice, oatmeal, whole grain breads/pastas, quinoa, potatoes with skin. Ex. Of vegetables: green beans, kale, carrots, onions, cauliflower, asparagus, broccoli, spinach. Ex. Of fruits: mango, apples, strawberries, kiwi, oranges, grapes, watermelon. Ex. of beans/nuts: lentils, chickpeas, black beans, kidney beans, walnuts, peanuts, cashews, almonds, sunflower seeds. Ex. Of dairy- Greek yogurt, cheese, milk. Ex. Of meat/eggs- salmon, ground turkey/beef, chicken, ham, lamb, tilapia. Ex. Of healthy fats- avocado, olive oil, coconut. If you simply rotated through everything I listed plus any other Whole Foods that fit their category in the respective appropriate amounts, you’d have the answer to your question