Mediterranean diet: a dietitian shares her favorite breakfasts

• Kirsten Jackson is a registered dietitian who follows the Mediterranean diet, which has many health benefits.
• She shared her go-to breakfasts for busy mornings and mornings when she has extra time.
• Jackson said she swears by oatmeal with fruit, seeds and peanut butter 70% of the time.

A dietitian who follows the Mediterranean diet shared her breakfast must-haves with Insider.

The Mediterranean diet has for years been widely regarded as one of the healthiest ways to eat. It focuses on vegetables, legumes, seafood, olive oil and wine in moderation, and encourages minimal intake of processed and fried foods, red meat, refined grains, added sugars and saturated fats.

Kirsten Jackson is a registered dietitian who previously told Insider that she follows the Mediterranean diet because research suggests it reduces the risk of health problems, including type 2 diabetes, cancer, heart disease and of mental health.

To start her day in a way respectful of the Mediterranean diet, Jackson mostly had oatmeal, and on weekends or days when she had a bit more time, she smoked salmon on toast. to seeds.

Oatmeal with fruits, peanut butter and seeds

Jackson said she was “obsessed” with oatmeal and ate it for breakfast 70% of the time, usually topped with thawed frozen fruit, peanut butter and seeds.

“Oats contain a type of fiber called beta-glucan that has been clinically shown to lower cholesterol levels and improve insulin resistance,” Jackson said. “They also contain prebiotics to feed our good levels of gut bacteria.

For people with irritable bowel syndrome, oats are especially good because they’re not high in FODMAPs, which means they can help us have healthy, soft stools without bloating, Jackson said. And as a bonus, whole oats are cheaper than premade granola.

Jackson sweetens his oats with frozen fruit. “Frozen fruit is generally less expensive than fresh fruit and contains more micronutrients because freezing prevents micronutrient breakdown,” she said.

Jackson typically opts for brightly colored fruits like berries because they’re high in polyphenols, which act as antioxidants and fight free radicals linked to inflammatory conditions like cancer, she said.

The seeds provide another source of prebiotics to help gut bacteria thrive, as well as heart-healthy fats. Jackson buys seeds and nuts in bulk to cut costs, she said.

“Of course, porridge is versatile, you can have oats overnight or change the filling to your liking,” she said. “I’ve even seen savory varieties where you can mix in pesto if that’s your preference.”

Smoked salmon on toast with seeds

When Jackson has more time in the morning, she makes smoked salmon on seed toast, she said.

“Smoked salmon is rich in omega-3 fatty acids which have multiple health benefits, such as reducing our risk of heart disease, improving fertility, and even aesthetic benefits for our hair and nails” , she said. “Smoked salmon is expensive, so opting for smoked salmon trimmings may be a good alternative for some people.”

Jackson chooses whole-grain toast — rather than plain white or brown bread — to incorporate more plant-based foods into her diet to improve her gut health, she said.

“Wholemeal flour is especially important because it means all the grain of wheat has been used to make the bread,” which means it has more vitamins, minerals and fiber than other bread options, a- she declared.

“Whole foods have been linked to a reduced risk of diabetes, cancer, and heart disease,” Jackson said.