The Mediterranean diet is a popular and widely recognized eating plan that promotes health and well-being. It emphasizes the consumption of wholesome foods like vegetables, legumes, seafood, and olive oil. This diet encourages moderation in enjoying a glass of wine but discourages processed and fried foods, red meat, refined grains, added sugars, and saturated fats. The Mediterranean diet is known for its numerous benefits, including promoting heart health, weight management, and overall longevity. By following this Mediterranean-inspired way of eating, individuals can incorporate nutrient-rich and delicious foods into their daily routine, fostering a balanced and nourishing lifestyle.
A dietitian who adheres to the Mediterranean diet reveals her top 5 snack choices
The Mediterranean diet is widely recognized as a highly nutritious eating approach. It emphasizes the consumption of vegetables, legumes, seafood, and olive oil. Moderate wine intake is acceptable, while processed and fried foods, red meat, refined grains, added sugars, and saturated fats are discouraged.
Kirsten Jackson, a registered dietitian, has previously shared her preferred breakfasts, lunches, and dinners that align with the Mediterranean diet. When it comes to snacking, Jackson focuses on whole foods that are rich in protein and fiber, often incorporating fruits and vegetables.
In this article, she enlightens Insider about her favorite go-to snacks.
Roasted chickpeas According to Jackson, roasted chickpeas make a great substitute for chips. They are packed with protein and fiber and are incredibly easy to prepare. Simply drain canned chickpeas, spread them on a baking tray, drizzle with olive oil, and season with salt, pepper, and spices of your choice. Bake until they turn crispy.
Homemade trail mix Jackson creates her own trail mix by combining dark chocolate, dried fruit, nuts, and seeds. Dark chocolate not only adds a delicious flavor but also provides various health benefits, including supporting heart health.
Apple slices with peanut butter For a satisfying snack, Jackson suggests enjoying apple slices with peanut butter. This combination of fiber, fat, and protein helps keep you feeling full and satisfied. According to a dietitian, having nuts or nut butter along with fruit provides more satiety compared to fruit alone.
Vegetable sticks with hummus If you're short on time to chop carrots, peppers, cucumber, or celery, Jackson recommends opting for pre-cut vegetables. Pairing these vegetable sticks with hummus enhances the snack's filling power, as the combination of veggies and hummus offers more satiety than vegetables alone.
Oatcakes with peanut butter Another snack option for Jackson is oatcakes with peanut butter. She emphasizes the importance of consuming complex carbohydrates, such as oats, sweet potatoes, brown bread, and whole-grain pasta. These complex carbs are rich in vitamins, minerals, and fiber compared to refined carbs like white bread, potatoes, and pasta.
If you have a craving for cookies, Jackson suggests keeping an eye out for chocolate oatcakes, as they can help satisfy your sweet tooth while still providing the nutritional benefits of oats.