Category: Health

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Mediterranean Diet Ideas For Breakfast

The Mediterranean diet focuses on consuming fruits, vegetables, seeds, whole grains, and nuts with a lower proportion of meats compared to the typical American diet. With that being said, there are many delicious and sustainable options for your breakfast meals. Whether you prefer savory or sweet, below are a few options that can be added to your morning diet.

Greek Yogurt and Berries

Plain Greek Yogurt is rich in probiotics which can help maintain a healthy gut. Adding berries as well as a drizzle of honey will add some sweetness and keep you full when you are in a hurry!

Avocado Toast

A piece of whole-grain toast topped with avocado and an egg will provide you with a rich, filling breakfast. Packed with protein, healthy fats, and fiber, this combination is a go-to in the Mediterranean diet.

Peanut Butter and Banana Toast

Do you crave sweets in the morning? This option will satisfy your sweet tooth while keeping you full throughout the morning. The whole grain toast, peanut butter, and banana will provide you with proteins, healthy fats, potassium, and fiber.

Egg Frittata

Made in a large pan or skillet, a Frittata is a nutrient-packed breakfast. While the base is always eggs, you can really add whatever you are craving. Some options include spinach, tomatoes, onions, potatoes, and peppers.

Smoothie

 This is a great option when you are on the go! With endless combinations, you can use ingredients such as plain Greek yogurt, mixed berries, bananas, spinach, plant-based protein powder, almond milk, and so much more.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Types of Vegetarian Options

Vegetarian diets have increased in popularity due to their health benefits. Going plant-based has been shown to reduce the risk of diabetes, heart disease, and certain cancers. With this type of diet, however, it is important to plan ahead and determine which vegetarian diet is best suited for your health goals. Here is a description of the various types of vegetarian diets:

Ovo Vegetarian:

This diet excludes any poultry, seafood, meat, and dairy products. Eggs, however, are permitted.

Lacto Vegetarian:

Does not include meat, poultry, seafood, or eggs. Includes dairy products such as milk, cheese, butter, and yogurt.

Lacto-Ovo Vegetarian:

This diet does not include meat, poultry and fish but allows dairy products and eggs.

Pescatarian:

Does not include eggs, dairy, meat, and poultry but permits fish.

Vegan:

This diet excludes all poultry, meat, dairy, fish, eggs, and anything that contains these products. Vegans also do not consume animal by-products, such as honey.

With various options to choose from, one of the vegetarian diets can be a great meal plan for you. When starting these diets, it is crucial to understand which foods you will be cutting out and the vitamins found in that food. For example, the vegan diet eliminates foods high in vitamin B-12 and calcium, so a vegan may want to take vitamin supplements as well as dark greens that are filled with calcium.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Changing Patterns of Diets in a Healthy Way

The concept of dieting can be extremely overwhelming when starting your health journey. The pressures of “sticking to your diet” can seem unmanageable, especially when you try to suppress your cravings. If you are looking to make small changes towards a healthier lifestyle, here are a few doable changes that you can make.

Plan meals ahead of time.

Oftentimes, we tend to resort to the unhealthy option when we are in a rush or on the go. Having an idea of what you want to eat, or even meal prepping will make the healthy option readily available to you.

Drink more water.

While this seems like a very simple solution, many people do not consume the necessary amount. It is recommended that men drink 3.7 liters daily, and women drink 2.7 liters per day. Drinking these necessary fluids will not only aid in bodily functions, but will also keep you feeling fuller in between meals.

Keep healthy foods in the house.

 Having healthy foods in the house such as fruits and vegetables will make you more inclined to consume those foods. However, this does not mean you absolutely need to eliminate all unhealthy options. It is okay to eat your desserts and other snacks in moderation, but having those fruits out in your refrigerator or on the counter may help influence healthier choices..

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Four Foods that Help Support a Healthy Immune System

As the country continues to grapple with the COVID-19 pandemic, we are all taking a closer look at ways we can stay healthy. In addition to CDC guidelines, including limited group gatherings, mask wearing and frequent hand washing, it’s vital to support your immune system with nutrient-rich foods. Here are a few foods to keep in mind when meal planning:

Sweet Potato – Vitamin A

This sweet and savory root vegetable provides a healthy dose of vitamin A. In fact, the skin from one sweet potato contains more than 150% of the standard daily recommended requirement of vitamin A. In addition to supporting your immune system, vitamin A can help maintain healthy eyes. Try baking sweet potato fries with the skin on, seasoning with a dash of sea salt, garlic powder, pepper, and paprika.

Red Pepper – Vitamin C

A raw red bell pepper is an incredible source of vitamin C with over 100% of the standard daily recommended requirement in just a half cup. As many know, vitamin C is an essential nutrient in maintaining a functioning immune system. To absorb the optimal amount of vitamin C from a single red bell pepper, make sure to pick a fresh, firm pepper with a bright green stem at the grocery store and eat it within the first few days of purchasing. Eat it raw by adding it chopped to a salad packed with savory ingredients like chia seeds, red onion, homemade croutons, carrots, and a low sodium dressing.

Oysters – Zinc

Oysters aren’t just for seafood platters at opulent restaurants. Add oysters to your grocery list once in a while for a special treat that contains a high concentration of zinc in a single serving – in fact, in just 3 ounces of oysters, prepared by breading and frying, contains 673% of your daily value of zinc.

Sunflower Seeds – Vitamin E

Vitamin E is especially relevant as we are learning more about the novel coronavirus. This vitamin not only boosts your immune system, but it also helps widen blood vessels to help prevent blood clots. In one ounce of dry roasted sunflower seeds, you can get 50% of your daily value of vitamin E. To add some vitamin E to your diet, think seeds, nuts and vegetable oils. An easy way to integrate this vitamin into your diet is by adding dry roasted sesame seeds to a salad with red wine vinegar and oil dressing, mixed greens, pomegranate seeds and dried cranberries.

As you develop a healthier diet to boost your immune system, remember to exercise, get a good nights’ sleep, manage your stress and follow COVID-19 guidelines.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Health Benefits of the Caribbean Diet

With so much conversation about the Mediterranean, Keto, and Atkins diets, it’s interesting that so few nutrition experts talk about the Caribbean diet. Dishes native to Jamaica, Haiti, Barbados, Trinidad and Tobago and more are packed with flavor and low in unhealthy fats and refined grains. The Caribbean diet is rich in seafood, vegetables, fruits and plant-based proteins.

Fruits and vegetables

Both raw and cooked, the fruits and vegetables native to this region are packed with health benefits. Coconut, chayote, callaloo, yucca, papaya and plantains are just some of the many staples of a Caribbean diet that provide a broad range of nutrients. Stews that make up many popular Caribbean dishes contain these vegetables mixed with spices, which makes them hearty and filling without being heavy in calories.

Spices

One of the reasons the Caribbean diet is so beneficial is its reliance on spices rather than salt. Dishes are full of flavor that can be modified by preferences of the cook. Stock your spice rack with allspice/pimento, ginger, cinnamon, nutmeg, cloves, garlic, and paprika. These aromatic flavors will delight your palate.

Lean Protein

While pork and beef are used in many dishes, the Caribbean diet is more reliant on seafood and legumes as a protein source. Fish, crab, conch, lentils, black-eyed peas and various beans are found in many dishes throughout this region. Known as a “cook-up” dish, experienced Caribbean chefs combine a protein, vegetables, spices and rice with coconut milk to create a stew that contains all elements of the Caribbean diet.

As with any diet plan you begin to follow, be cognizant of the added sodium and red meats you consume, which can contribute to heart disease and high blood pressure.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.