Mediterranean Diet LUNCH: top 3 foods to eat and why
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- Опубликовано: 13 июн 2024
- 💡Wondering what a healthy and nutritious lunch should look like on the #mediterraneandiet ? Then you're in the right place!!
⚡️ I've got you covered ⚡️
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I'll be sharing with you my ✨TOP 3 FOODS✨ to include in your Med Diet lunch.
In this video, I'll also be breaking down for you some of the physiology and health of digestion, so that you have a better understanding of WHY I suggest these foods.
By the end, you'll know EXACTLY what to do to create a perfect and balanced lunch following this famous approach to food, so that you can eat well and feel great 💫
🥗 Whether you're brand new or a seasoned veteran of this eating pattern, you'll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟
I'll be breaking down for you some important concepts:
✅ What is the Mediterranean Diet?
✅ Why should you eat this way?
✅ Key things to know about digestion
✅ Nutrition behind the 3 core components to a healthy meal
✅ My TOP 3 LUNCH FOODS to eat in your morning
✅ Nutrition tips and tricks
✅ Med Diet guidance to your success
+ Some simple ways to get started:
1. Adapt your lunch for the season of the year ☀️❄️
2. Prepare you lunch for fast grab-and-go days 👟
3. Suggestions tailored to YOUR needs and preferences 💥
You'll be walking away from this video charged up and READY to start eating this extremely beneficial diet each day, so that you can get ahead of your health and thrive.
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🍋 Colander set: amzn.to/3Sa9CZi
🍋 Cooking utensil set (silicone) : amzn.to/3vOQ2Ks
🍋 Oven mit and pot holder set: amzn.to/497sS0d
🍋 Blender (favorite for smoothies!): amzn.to/3SzlULW
🍋 Blender (favorite all around): amzn.to/3SAAm5t
🍋 Immersion blender: amzn.to/49dVXY3
🍋 Small food scale (weighs in grams or ounces): amzn.to/49InzoJ
+
🍋 If you want to order groceries for delivery: amzn.to/3PkzbpO
🍋 If you want to order groceries with a SNAP EBT card: amzn.to/3IAC41R
Timestamps:
0:00 Intro
0:30 The 3 core components to a healthy lunch
2:00 Top Foods for a healthy Med Diet lunch
2:30 PRACTICAL GUIDE: what to eat - top foods
2:39 Food #1
3:39 Food #2
4:57 Food #3
5:47 Dressings
6:47 Pro Tip
7:45 BONUS: what I actually eat for lunch
9:24 QUESTION
Don't forget to COMMENT BELOW what you typically eat for lunch - share with us! 👇🏼
🫒 Watch my video about TOP 5 FOODS in the Med Diet: • TOP 5 FOODS in the Med...
About Me:
I'm Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that's both delicious and nutritious.
Connect with me:
RUclips: / @annapleetmd
Facebook: / annapleetmd
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👍🏼 If you like this video, please hit the thumbs-up button, leave a comment (I love to answer your questions), and subscribe for more videos like this one. Don't forget to click the 🔔 so you'll know when I make a new video. Share this with anyone who wants to learn about healthy eating.
Take care of your health - it will make you feel great! 💫
Tags:
#annapleetmd #hearthealthy #healthylunch #mediterraneandietlunch #lunchbox #lunchrecipe #lunchtime #nutrition #healthyfats #healthyfiber #protein #mediterraneanfood #wholegrains #healthydiet #plantbaseddiet #wellness #healthylifestyle
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My typical lunch is a cheeseburger and fries or some fried chicken. After watching some of your videos, today's lunch was some steamed rice, a piece of fish pan seared in olive oil and a small green salad. I had some apple slices for dessert. Not perfect...but not too bad for my first Mediterranean diet meal. This is a new way of eating, for me.
You’re doing really well! That’s great- keep it up!
I love grain bowls for lunch! Most of the time I use brown rice, but also like quinoa.
Yes, Love that!
Great video! I like to make a quinoa bowl with spinach, cherry tomatoes, sweetcorn, black beans, avocado with feta sprinkled on top! I like to add some extra virgin olive oil and lemon juice too
Love it! Thanks for sharing with us
I'm doing the Mediterranean diet and I love it....for lunch I usually have a Tuna Salad or sandwich with whole grain bread
That is awesome!
Lunch is usually leftovers from last nights dinner or a whole-wheat sandwich with tuna/chicken. In colder weather I love to have a bowl of vegetables or lentil soup
Love that!
Your videos are super informative! Thanks!
Glad you like them!!! Stay tuned for more :)
My go-to lunch is sliced tomatoes, at least 15ml of olive oil with salt and freshly ground black pepper, and one or two slices of homemade wholewheat bread. This idea was given to me by a relative of Greek Cypriot origins. I sometimes finish with a small bowl of Kefir/natural yoghurt (good for my gut micro biota) with a seeds and nuts granola (no sugar or honey).
That sounds delicious!!! What a simple a nutrient-dense lunch idea. Thank you for sharing :)
Can you share your homemade whole wheat bread recipe?
Hi, I’m a new sub. Thanks for sharing 😊
Thanks for subbing!
For lunch I have a large bowl of vegetable soup with a wrap filled with houmous, chilli sauce and salad. Very satisfying and filling. I love your videos looking forward to seeing more.
Sounds delicious! Thank you for sharing :) and yes, more to come!
Thanks for sharing all this info! You have definitely helped me move forward with the Mediterranean way of eating! I've been working towards eating this way for a while and watching your videos helps reinforce making the appropriate changes. A big change for me has been adding nuts and seeds - I've just upped my avocado toast with the addition of pumpkin seeds and sliced almonds - added to the goat cheese and radish that I usually have on it - they really made the taste much more satisfying.
You are so welcome! I’m really glad you like the content. That’s a wonderful improvement for your diet :)
For lunch today, I had two slices of sourdough bread topped with ricotta cheese, sliced tomato and sliced avocado. I am new to this diet because I have CRPS and my pain doctor recommended it for its anti-inflammatory benefit. Thank you for your videos, they are guiding me on this journey to less pain and better overall health. Cheers!
Wow! thank you so much for your kind comment, I am thrilled you're finding the videos useful! Feel free to ask any questions that come up :)
Dr Ana this is my first time watching your videos, since I’m about to embark in the mediterranean diet. I have liver cihrrosis stage Child A and need to pay attention to lose weight and change my nutrition habits. So far I have watched 4 videos q d I thank you fir being so detailed and specific about the diet. You are amazing and I’m already loving you! Ig you can give me tips on how to live a healthy, longer life I’d really appreciate it
Welcome!! I’m so glad you’re here with us, this journey is an exciting one. I couldn’t be happier that the videos are providing you value. I think you’ll find that the Mediterranean Diet is much easier than most other diet approaches, since nothing is technically “off limits.”
Reach out anytime with any questions that might come up, I’m always happy to make further videos that people are looking for!
So glad I found you! I mill and bake my whole wheat bread . I’m worried about eating too much bread and other things. Do you have any guides for portion sizes? This really sounds great!
I’m so glad you ask this. I’ve gotten a number of questions lately about portion sizes so I will have to make a video about that, stay tuned!
Thank you so much! Keep it simple!!! Have eaten Keto. I did not like all the meat; I craved fruit. Anxious to experiment with the New Mediterranean Diet. Thank you.....
You are welcome! I’m so glad you’re here - you’re going to love the Mediterranean diet and lifestyle :)
Thank you, my doctor recommended the med diet for healthy heart
I hope this video helps you follow the eating plan! Please let me know if there are other videos you’d like to see :)
This is great information. Silly question: I say the exact same thing on my channel and get nothing but hate because the keto/carnivore community that only eats once per day (OMAD) attacks me in the comments…. How come they don’t seem to be in your comment section questioning every statement? Do you delete the comments or have they given up over time? Seriously, if I say “eat some nuts” they go ape-crazy with the “lectins will kill you” and “oxalates cause kidney stone” stories. If I mention a vegetable, the carnivores say “plants can’t run away from you so they have anti-nutrients.” Just curious how you deal with it
Thank you for this comment - it’s an important discussion point! I never delete any comments unless they are truly inappropriate (only has happened twice so far).
Truth is, I don’t think that community has found me yet, thus I don’t really have naysayers in my comments. But I make a point to respond to every single comment on my channel, no matter the viewpoint. I will never argue or fight with anyone - it’s a losing battle in my view. My goal is to simply share my knowledge and experience that I’ve learned from my education and time living abroad. I’m not preaching, just sharing. I think striking that tone is hard to argue with (at least I hope!).
I do not like fish/seafood & most raw vegetables. Thank you for discussing alternatives. I'm interested in trying tofu & will watch the video.
Fantastic!!
Do you have a video on dressings? I’m getting back to salad season and my dressings start getting boring.
Good question. I don’t have a dedicated video to dressings. Often, the Mediterranean dishes include olive oil and some type of acid like vinegar or lemon juice for example. I do like to mix tahini in with lemon juice and a little olive oil and water and it gets nice and creamy!
Up until now since I make my lunch around 2:00 ( I’m not hungry until then),I eat my biggest meal then.I have been trying to find the healthier precooked dinners( healthy choice ) lowest sodium content,highest fiber and I add extra steamed veggies. With the low carb meals I add quinoa,whole grain brown rice or riced cauliflower or broccoli)I also have Triscuit crackers w cheese ,glass of whole fat organic milk.IF I’m going to have a sweet treat I eat it then so I can burn it off before bedtime.I’m clearly a work in progress 😏.( did I mention I hate cooking?😊 10:26
You have some great insights! I’m so glad you’re finding a routine that works for you. ☺️
@@annapleetmd only because of educational videos like yours and others that share your knowledge.
Keep up the good work!!!
Thank you
@@annapleetmd I’m still confused about the choice of whole fat vs low or nonfat dairy.I love organic Greek yogurt for breakfast.I add frozen berries,walnuts and fiber.
@@cindypatrick785 excellent question! I totally get the confusion. A way to decide is to think about your diet overall - the fat in dairy is mostly the saturated fat type. What other sources of saturated fat are you eating? Do you eat meat? Do you eat butter pr coconut oil? And overall, are you looking to lose weight? All of these can factor into which type you choose
What is your view about using pink Himalayan salt rather then others?
Great question! It’s a great salt to use- full of minerals. There are other types that are also good such as Redmond real salt or Celtic sea salt. I also like most sea salt varieties
How do I switch from a keto mindset to a Mediterranean diet?
Interesting question! Say more… are you wondering in terms of the amount of carbohydrates?
Pinto beans with turkey for lunch
Delicious!
Grilled chicken and sauté broccoli rabe with olive oil and garlic
Wonderful! Thanks for sharing :)
Is white rice ok?
Awesome question. A lot of people mistake white rice for being “bad” and brown rice for being “good”. I don’t believe in foods being bad or good, and research doesn’t show that there is much of a difference of which rice you choose for how it impacts your health overall. So if you like white rice, enjoy it! But if you like brown rice, then enjoy that too
@@annapleetmd Thank you! 😄
When you say no dairy does that include plain greek yogurt? I do enjoy it with fruit for breakfast or lunch. Should I not be having it everyday? Great video!
When I mention dairy, it’s not a “no dairy rule” but only less of it. Greek yogurt is fabulous, especially because it is a fermented food and a great source of protein, calcium, and vitamin D! You should always eat what you like, and remember that variety in our diet is often a good approach
Thank you for the reply. One more question as I am trying to do this great way of eating. I am not a big bread person but love sourdough with olive oil with my salads. Is this another food I should not eat often?
great question! Bread, especially fresh bread made from a bakery or yourself, can certainly be part of a healthy diet. If your body responds well to bread you should enjoy! It is one of the biblical foods after all
Thank you!!
Thank you for sharing your diets I love them but I think you give too much info instead of focusing more on the recipe let's talk and more recipes I appreciate it thank you😢
I’m glad you like the content, and I appreciate your feedback!
Given that I am a doctor, I think it’s important to give folks the rationale as to why it’s important to consider eating this way. Unfortunately, telling people simply ‘what to eat’ doesn’t usually work for long term change commitment, and it isn’t my style. But I am making more recipe videos for my next ones so do stay tuned!
. Too much talk, nothing new
Thanks for your view!
You don't need to watch and be rude either 😮😮
You sound like a rude little brat who has nothing positive to make in life! Amen ! Have you got a healthy recipe to share or no value contributions! Amen 🙏!
It might be new to someone else.