Mediterranean diet: Dietitian shares her 4 go-to lunches – Insider

The diet emphasizes vegetables, legumes, seafood, and olive oil, wine in moderation, and minimal amounts of processed and fried foods, red meat, refined grains, added sugars, and saturated fats.

Registered dietitian Kirsten Jackson from the UK follows the Mediterranean diet because research suggests it reduces the risk of multiple health conditions such as type 2 diabetes, cancer, heart disease, and mental health conditions, she previously told Insider.

At lunchtime, Jackson’s meals vary depending on where she is and what she has to hand, but could be a salad, sandwich, soup, or leftovers.

She has also shared her favorite Mediterranean diet-style breakfasts with Insider.

Vegetable soup

Like many people, Jackson often finds herself with vegetables in the fridge that haven’t been used. Instead of throwing them away, she makes them into soup. It’s easy and also convenient, as she sometimes freezes portions too, she said. 

“I usually always add a can of beans or pulses for a protein boost and serve with a wholemeal sandwich to get the added whole-grain benefit, but you could also just add quinoa to it,” Jackson said.

Salad or sandwich

When on-the-go, Jackson usually chooses a salad, packed with multiple vegetables, or a sandwich made with wholegrain bread.

One of Jackson’s food rules is always eating brown or wholegrain carbs rather than white.

“Wholemeal is particularly important as this means that all of the grain of wheat has been used to make the bread,” meaning it contains more vitamins, minerals, and fiber than other bread options, she previously told Insider. 

“Wholemeal foods have been linked to reduced risk of diabetes, cancer, and heart disease,” Jackson said.

Leftovers

Jackson said she often makes enough dinner so she can have the leftovers for lunch the next day. “This makes the Mediterranean diet much more realistic when you are short on time,” she said.

It might be pan-fried sardines with oven-baked vegetables, pizza with a wholemeal base, or peanut butter chickpea curry with wholemeal noodles.

Source: insider.com