Nutrition Bytes with Jessica Siegel, Registered Dietitian of Gelson's Markets | Health, Nutrition,

Mediterranean Diet 03 - Application Tips to increase produce intake and make other healthy shifts in your lifestyle. 

• 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. 

 

Recipes

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

 

Discussion

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

 

Listener Question

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

Jessica mentions her kale chip recipe in her answer.

 

Contact

Email Jessica at [email protected]

 

Disclaimer

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. 

Mediterranean Diet 02 - Lifestyle Lifestyle Factors

• Don't smoke. 

• Physical activity. 

• Social support and family meals. 

• Eating enjoyment. 

 

Discussion

• Unplugging at the meal table. 

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

 

Listener Question

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

 

Contact

Email Jessica at [email protected]

 

Disclaimer

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. 

Mediterranean Diet 01 - Basics Intro—Who is Jessica Siegel?

 

About Mediterranean Diet - taken from her Healthy Living Guide. 

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

 

The Daily Diet

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

 

Weekly Diet

• fish and shellfish• poultry• eggs• sweets

 

Monthly Diet

• red meat

 

Resources Mentioned

Jessica's Healthy Living Guide

 

Questions Answered

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?

 

Listener Question

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

 

Contact

Email Jessica at [email protected]

 

Disclaimer

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.