• Make at least half your plate vegetables. 

• When eating out, consider what you can switch out for veggies. 

• Use frozen vegetables.  

• Try to eat a big salad as your main course for lunch or dinner. 

• Substitute plant proteins for animal proteins. 

Jessica walks through some common daily meals and tells how you can tweak them to be more healthful.

Red Curry Vegetables

Garbanzo Bean & Tomato Salad

Almond Butter and Banana-Blueberry Tartines

Black Bean Quesadillas

Super Antioxidant Chili

Peanutty Tofu & Soba Noodle Salad

Garden Lentil Soup

Soft Tacos with Corn Salsa

Kale Chips

How can you "eat a rainbow" and why is it so important?

How to pack more fruits and veggies in your children's lunches. 

How do you incorporate wine into your diet?

Olive oil vs. coconut oil

What should I do if I don't like kale?

Jessica mentions her kale chip recipe in her answer.

Email Jessica at [email protected]

Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 

• Don't smoke. 

• Physical activity. 

• Social support and family meals. 

• Eating enjoyment. 

• Unplugging at the meal table. 

• Talks about her own journey and her own relationship with food. 

How can I accomplish having family meals when there are so many schedules to deal with?

Email Jessica at [email protected]

Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 

• Why other diets fail and where the Mediterranean Diet succeeds.
• Emphasizes what foods you can eat rather than excluding foods. 

• olive oil
• produce
• grains and cereals 
• beans, legumes, nuts, and seeds
• yogurt and cheese
• wine (responsibly)
• water

• fish and shellfish
• poultry
• eggs
• sweets

• red meat

Jessica's Healthy Living Guide

How is the Mediterranean Diet different from other diets and how can I know that it's right for me?

How can I make small changes to move into this lifestyle?

Is the Mediterranean Diet okay for kids?

Is there a way to make the mediterranean diet work without having to eat falafel or hummus?

Email Jessica at [email protected]

Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program.