I am a dietitian who follows the Mediterranean diet. I always keep these 6 staples in my kitchen.

Wholemeal Pasta, Kirsten Jackson

The Mediterranean diet emphasizes vegetables, fatty fish, complex carbohydrates, and includes wine in moderation.Getty

  • The Mediterranean diet has long been hailed for its many health benefits.

  • Registered dietitian Kirsten Jackson told Insider she follows the diet to improve her gut health.

  • Jackson shared six staple foods she always has in her kitchen, including olive oil and whole-grain carbs.

A dietitian who follows the Mediterranean diet, which is praised for its many health benefits, has shared what she always keeps stocked in her kitchen.

The diet is widely considered one of the healthiest ways to eat, thanks to its links to heart health and a lower risk of various diseases, including Parkinson’s disease and diabetes.

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

Dietitian Kirsten Jackson follows the Mediterranean diet because research suggests it lowers the risk of several health conditions such as type 2 diabetes, cancer, heart disease and mental health issues, she said. told Insider.

“As someone with IBS, the Mediterranean diet also provides me with the recommended 30 different plant sources per week, which I know will help diversify my gut bacteria,” she said.

The Mediterranean diet doesn’t have to be strict, and you can still eat other foods in moderation, Jackson said.

Jackson shared six foods she always keeps in her kitchen to help her eat Mediterranean-style.

1. Nuts and seeds

A handful of nuts.

Nuts are a good source of healthy fats.Getty Images

Jackson likes to store a mix of different nuts and seeds in a container, which she sprinkles over meals like salad and oatmeal.

“It provides a good source of healthy fats but also diversity that the gut microbiota loves,” she said.

2. Whole Grain Carbohydrates

A woman eating spaghetti.

Pasta can be made with whole grains.Getty Images

Whole-grain carbs, such as brown rice, whole-grain bread, whole-grain pasta, oats, and quinoa are staples in Jackson’s kitchen.

“They all cook very quickly and make a great base for your main meals,” she said.

3. Vegetables

A pile of vegetables.

Eating a wide variety of vegetables is good for our health.Getty Images

Jackson eats a variety of vegetables because she signed up for a delivery service that sends her boxes of seasonal vegetables or ones that might have been thrown away.

Eating a wide variety of vegetables can help reduce the risk of heart disease, stroke and certain cancers, lower a person’s blood pressure and improve digestive issues, Insider Savanna Swain-Wilson previously reported. .

4. Frozen fruit

A bag of frozen fruit.

Frozen fruit can be cheaper than fresh.Getty Images

Frozen fruit is less expensive than fresh, and it also contains more micronutrients because it’s frozen soon after picking, Jackson said.

5. Olive oil

A person who buys olive oil.

High-quality virgin olive oil is a staple for Jackson.Getty Images

Jackson keeps two types of olive oil in his kitchen:

  • High-quality virgin olive oil: “It’s amazing for its antioxidants and for making things like hummus or drizzling bread,” she said.

  • Extra light olive oil for cooking because it is more stable, meaning it does not release harmful compounds when heated.

6. Oily fish

Canned sardines.

Canned fish is an inexpensive source of protein.Getty Images

“I always have canned sardines in tomato sauce in the cupboard because it’s super tasty and cheaper than fresh fish,” Jackson said.

Read the original Insider article

Leave a Comment