With so much nutrition advice out there, it can be difficult to navigate how best to balance your plate, especially when you're looking for a range of health benefits.

The most beneficial meals should, of course, help you feel good both physically and mentally, but you should also enjoy them and not feel like you're doing a chore. Anyone who strives for health can tell you that it's all too easy to fall back on fast food if you're not getting very satisfying tastes.

Now a scientist is suggesting the "world's healthiest meal" that can help you overcome inflammation and improve your brain activity. And best of all, it comes with dessert. 

As Men's Health reports, leading food researcher Dr. Paul Berryman has critically evaluated more than 4,000 health claims to determine the healthiest approach to nutrition. Dr Berryman, who is head of Leatherhead Food Research, then whittled these claims down to just 222 before putting his research into practice to compile a nutrient-packed three-course dinner.

For starters, the expert recommends a salmon terrine accompanied by a salad dressed with olive oil. The omega-3-rich salmon that's part of your diet can help you manage inflammation and improve brain and heart health. This delicious fish can even help you increase your strength, meaning it's the perfect dish for those looking to improve their performance in the gym. 

Olive oil dressing is also a win-win, as it's packed with plant compounds known as polyphenols, which can help with everything from improving blood sugar levels to aiding digestion and gut health. There is also evidence that polyphenols have anti-aging properties, protecting against a variety of age-related diseases.

As for the main course, Dr. Berryman suggests serving a chicken and lentil casserole, explaining that the animal and plant proteins found in the dish are extremely beneficial for maintaining muscle and bone health. 

Vegetables and legumes are also rich in fibre, which can support a range of issues from digestion and maintaining healthy cholesterol levels to reducing the likelihood of diseases such as cancer and diabetes. Berryman advises serving your casserole with a whole-grain roll, which, in addition to offering extra fiber, also contains slow-digesting carbohydrates that are a steady and sustained source of energy. 

Although many people think that they should give up pudding when they stick to a healthy diet, this is far from the case. For the last course of this super healthy feast, Dr. Berryman encourages food lovers to try a yogurt "blanche" topped with walnuts.

Yogurt is well known for containing gut-friendly probiotics, as well as plenty of calcium for bone health and protein, which is vital for a host of bodily functions, including repairing damaged tissue, regulating weight and maintaining healthy skin and hair.

Walnut topping can also do wonders, as the impressive nutritional profile of healthy fats, vitamins and antioxidants is good for your heart, digestive system and possibly even your mood. | BGNES