Mediterranean Diet
nationalvillage3215
Posts: 78 Member
Anyone else on this diet? it was rated the No. 1 healthiest diet and I don't see much discussion on it.
I need a high fiber diet which Keto doesn't provide unless you eat mountains of vegetables. So far I have been pretty happy with it - too soon for me to give it a rating.
I need a high fiber diet which Keto doesn't provide unless you eat mountains of vegetables. So far I have been pretty happy with it - too soon for me to give it a rating.
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Replies
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Any diet that has a calorie deficit will cause weight loss. I avoid chips, bread, cookies,ice cream etc. I focus on fresh fruits, vegetables, healthy proteins and fats instead. It's all about burning more calories then you consume.
Best wishes! 8 -
I love Mediterranean foods! But I also like to eat a wide variety of foods. If it helps you stay in a deficit for long term than it’s a diet that will work!6
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nationalvillage3215 wrote: »Anyone else on this diet? it was rated the No. 1 healthiest diet and I don't see much discussion on it.
I need a high fiber diet which Keto doesn't provide unless you eat mountains of vegetables. So far I have been pretty happy with it - too soon for me to give it a rating.
It's a great model to follow and it closely matches the common food choices of the Blue Zones.
How I eat now is very similar to the Mediterranean woe, but I don't drink wine or use olive oil and I still eat dairy, so I don't label myself as such. I eat a high carb, heavily plant based woe that focuses on vegetables, fruit, whole grains and beans, and then several servings of fish each week. I'm enjoying my meals and it's been very easy to do. I'm already in excellent health, but I'm now focusing on the long term and want to see continued good health markers as I get older.
eta: edit for grammar
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You should probably be eating "mountains" of vegetables regardless of which program you follow. They satiate me and provide micronutrients we can't get anywhere else.14
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If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.17 -
French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.2 -
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Yep, I am on that thread, hence the hedging above to "keep the frickin' peels on, people!" and to actually CHECK WHAT YOU ARE EATING instead of assuming your peeled aubergines or whatnot are going to fit the bill.
I have never had a problem hitting 25+ grams of fiber when eating 8+ veg servings, personally, but I guess some people can get themselves into trouble.
I am in the school that includes potatoes as a veg, because I actually grow them and see how they work, as opposed to the school that regards them as Satanic White Foods That Are Of the Devil, so I don't call them out separately. But I happen to have a lot of thoughts on them! I would see them as an intrinsic part of the Mediterranean diet...however...they should be more along the lines of what you get in a Nicoise salad and not, say, gnocchi or pommes frites or pommes Anna. Fingerlings are especially good because they have a higher peel-to-flesh ratio, but even a big baked potato loaded up with Greek yougurt is amazingly delicious and nutritious.
I deliberately didn't share my thoughts on the whole grains...my grain of choice is good old Scottish oats slathered with lashings of heavy cream and brown sugar, so, yeah. Not very Mediterranean! I self-flagellated with other whole grain breads for a while, but they don't get you that much more fiber than white breads (unless you are eating the crazy ones) and I would rather enjoy a nice white baguette and eat extra veg. Or hummus!
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French_Peasant wrote: »
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Yep, I am on that thread, hence the hedging above to "keep the frickin' peels on, people!" and to actually CHECK WHAT YOU ARE EATING instead of assuming your peeled aubergines or whatnot are going to fit the bill. I have never had a problem hitting 25+ grams of fiber when eating 8+ veg servings, personally, but I guess some people can get themselves into trouble.
I am in the school that includes potatoes as a veg, because I actually grow them and see how they work, as opposed to the school that regards them as Satanic White Foods That Are Of the Devil, so I don't call them out separately. But I happen to have a lot of thoughts on them! I would see them as an intrinsic part of the Mediterranean diet...however...they should be more along the lines of what you get in a Nicoise salad and not, say, gnocchi or pommes frites or pommes Anna. Fingerlings are especially good because they have a higher peel-to-flesh ratio, but even a big baked potato loaded up with Greek yougurt is amazingly delicious and nutritious.
I deliberately didn't share my thoughts on the whole grains...my grain of choice is good old Scottish oats slathered with lashings of heavy cream and brown sugar, so, yeah. Not very Mediterranean! I self-flagellated with other whole grain breads for a while, but they don't get you that much more fiber than white breads (unless you are eating the crazy ones) and I would rather enjoy a nice white baguette and eat extra veg. Or hummus!
OMG, actual, crusty, whole grain breads, with some seeds and whole grains (as opposed to just whole grain flour) thrown in are one of my favorite foods in the world! I just had to learn to weigh out a serving, rather than sitting down with a loaf and some butter. Or even a loaf and some salted olive oil.8 -
French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.5 -
French_Peasant wrote: »
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Yep, I am on that thread, hence the hedging above to "keep the frickin' peels on, people!" and to actually CHECK WHAT YOU ARE EATING instead of assuming your peeled aubergines or whatnot are going to fit the bill. I have never had a problem hitting 25+ grams of fiber when eating 8+ veg servings, personally, but I guess some people can get themselves into trouble.
I am in the school that includes potatoes as a veg, because I actually grow them and see how they work, as opposed to the school that regards them as Satanic White Foods That Are Of the Devil, so I don't call them out separately. But I happen to have a lot of thoughts on them! I would see them as an intrinsic part of the Mediterranean diet...however...they should be more along the lines of what you get in a Nicoise salad and not, say, gnocchi or pommes frites or pommes Anna. Fingerlings are especially good because they have a higher peel-to-flesh ratio, but even a big baked potato loaded up with Greek yougurt is amazingly delicious and nutritious.
I deliberately didn't share my thoughts on the whole grains...my grain of choice is good old Scottish oats slathered with lashings of heavy cream and brown sugar, so, yeah. Not very Mediterranean! I self-flagellated with other whole grain breads for a while, but they don't get you that much more fiber than white breads (unless you are eating the crazy ones) and I would rather enjoy a nice white baguette and eat extra veg. Or hummus!
Which reminds me that there's a gardening thread in the Food and Nutrition section that you should find and bump, since your voice would be great in that thread.2 -
nationalvillage3215 wrote: »Anyone else on this diet? it was rated the No. 1 healthiest diet and I don't see much discussion on it.
The Med diet isn't really a named diet, but one version of a generally healthy eating pattern that lots of us try to follow. I don't eat in an especially Med way in terms of dishes chosen (I'm as likely to be inspired by some other part of the world) and I probably eat too much meat (although a good bit of it is fish) to be really within the parameters of what people mean by Med diet, but I try to eat in many ways that are similar. (I also am not a huge fan of the name, since the Med is a big place and there are some diverse styles of eating.)
But lots of veg (ideally in season, but not now, nothing is in season where I live), some fruit (I tend to eat a lot more in the summer, when it is in season, since I adore local fruit), basically whole foods based. Variety of other healthy plant foods like oats and other whole grains, tubers, legumes. I largely use olive oil and sometimes avocado oil for cooking and in salad dressings. Stuff like that.4 -
French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up 0 -
French_Peasant wrote: »
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Yep, I am on that thread, hence the hedging above to "keep the frickin' peels on, people!" and to actually CHECK WHAT YOU ARE EATING instead of assuming your peeled aubergines or whatnot are going to fit the bill. I have never had a problem hitting 25+ grams of fiber when eating 8+ veg servings, personally, but I guess some people can get themselves into trouble.
I am in the school that includes potatoes as a veg, because I actually grow them and see how they work, as opposed to the school that regards them as Satanic White Foods That Are Of the Devil, so I don't call them out separately. But I happen to have a lot of thoughts on them! I would see them as an intrinsic part of the Mediterranean diet...however...they should be more along the lines of what you get in a Nicoise salad and not, say, gnocchi or pommes frites or pommes Anna. Fingerlings are especially good because they have a higher peel-to-flesh ratio, but even a big baked potato loaded up with Greek yougurt is amazingly delicious and nutritious.
I deliberately didn't share my thoughts on the whole grains...my grain of choice is good old Scottish oats slathered with lashings of heavy cream and brown sugar, so, yeah. Not very Mediterranean! I self-flagellated with other whole grain breads for a while, but they don't get you that much more fiber than white breads (unless you are eating the crazy ones) and I would rather enjoy a nice white baguette and eat extra veg. Or hummus!
This topic came up at the dinner table yesterday, while we were visiting family. We ended up pausing dinner and raided the cupboards/fridge and going over a bunch of nutrition labels to look at fiber numbers There were a few that were pretty surprising-peas for example are higher fiber, which I didn't know about, but most everything else we checked was pretty dismal, ouch! 2 -
French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up
I just built a sample day that included 1 pear, 1 cup of blackberries, 1 head of cauliflower, and half a cup of black beans. That is 35 grams of fiber from just 407 calories, leaving plenty of room for other stuff. If a whole head of cauliflower sounds like overkill (I will eat a whole one, but I realize that's not exactly normal), then you can scrap that and replace it with one avocado. That gives you 34 grams of fiber for just 595 calories.7 -
concordancia wrote: »French_Peasant wrote: »
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Yep, I am on that thread, hence the hedging above to "keep the frickin' peels on, people!" and to actually CHECK WHAT YOU ARE EATING instead of assuming your peeled aubergines or whatnot are going to fit the bill. I have never had a problem hitting 25+ grams of fiber when eating 8+ veg servings, personally, but I guess some people can get themselves into trouble.
I am in the school that includes potatoes as a veg, because I actually grow them and see how they work, as opposed to the school that regards them as Satanic White Foods That Are Of the Devil, so I don't call them out separately. But I happen to have a lot of thoughts on them! I would see them as an intrinsic part of the Mediterranean diet...however...they should be more along the lines of what you get in a Nicoise salad and not, say, gnocchi or pommes frites or pommes Anna. Fingerlings are especially good because they have a higher peel-to-flesh ratio, but even a big baked potato loaded up with Greek yougurt is amazingly delicious and nutritious.
I deliberately didn't share my thoughts on the whole grains...my grain of choice is good old Scottish oats slathered with lashings of heavy cream and brown sugar, so, yeah. Not very Mediterranean! I self-flagellated with other whole grain breads for a while, but they don't get you that much more fiber than white breads (unless you are eating the crazy ones) and I would rather enjoy a nice white baguette and eat extra veg. Or hummus!
OMG, actual, crusty, whole grain breads, with some seeds and whole grains (as opposed to just whole grain flour) thrown in are one of my favorite foods in the world! I just had to learn to weigh out a serving, rather than sitting down with a loaf and some butter. Or even a loaf and some salted olive oil.
Don't get me wrong...I can go to town on a really awesome whole grain artisan loaf, but when it comes to my day to day slices for the occasional sammich, or the sourdough loaves or pie crusts I bake, or the stuff at restaurants that really makes me go weak in the knees, it is all white, and delicious. Pro tip: try them with butter AND olive oil.
And...now I am thinking about all the delicious breads...THANKS Y'ALL!0 -
I do keto, but am experiencing some negative skin reactions. I'm intrigued with this diet. Its rated the no 1 for heart health, plus it includes wine.1
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French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up
I am just getting back into logging after quite a long while off, but here is a recent day. This is including grains too, but unless you are cutting them out completely, they are going to be there, making a contribution, as "background noise" at least.
Oatmeal--4 g
box raisins--2 g
.25 cup quinoia--1 g
1 c broccoli--4 g
1/2 c apple--2 g
Chipotle mild salsa--1 g
Chipotle chips (not a full bag)--2 g
2/3 Chipotle burrito white rice/mild salsa/corn salsa/black beans --10 g
3 clementines--4 g
1 oz popcorn--2 g
For a total of 32 g for a normal day with 8-ish servings.
A group of us have done a challenge from time to time involving 10+ servings of fruit and veg a day; when you get THAT much fiber (in addition to the "background noise" fiber from your run of mill diet, it does, let's say, interesting things to your deposits at the Brown & Company Fidelity Fiduciary Depository Corp. till you get things straightened out. (My secret weapon/nemesis/downfall is a full bag of dried blueberries--8 g fiber for 190 calories).
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French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Potatoes and legumes are vegetables.2 -
French_Peasant wrote: »French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up
I am just getting back into logging after quite a long while off, but here is a recent day. This is including grains too, but unless you are cutting them out completely, they are going to be there, making a contribution, as "background noise" at least.
Oatmeal--4 g
box raisins--2 g
.25 cup quinoia--1 g
1 c broccoli--4 g
1/2 c apple--2 g
Chipotle mild salsa--1 g
Chipotle chips (not a full bag)--2 g
2/3 Chipotle burrito white rice/mild salsa/corn salsa/black beans --10 g
3 clementines--4 g
1 oz popcorn--2 g
For a total of 32 g for a normal day with 8-ish servings.
A group of us have done a challenge from time to time involving 10+ servings of fruit and veg a day; when you get THAT much fiber (in addition to the "background noise" fiber from your run of mill diet, it does, let's say, interesting things to your deposits at the Brown & Company Fidelity Fiduciary Depository Corp. till you get things straightened out. (My secret weapon/nemesis/downfall is a full bag of dried blueberries--8 g fiber for 190 calories).
Reaching your fiber goal with the helps of chips and salsa, that's truly smart living!3 -
lynn_glenmont wrote: »French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Potatoes and legumes are vegetables.
The newer '10 a Day' recommendations counts sweet potatoes but other potatoes don't; legumes count as one serving, regardless of how many servings you have. The NIH's recommendations (DASH), puts potatoes in the vegetable column, but separates legumes into a different category. I've always mentally separated potatoes and legumes from other vegetables, just how my brain is wired
anyways, sorry OP I got us way off topic here!1 -
French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up
Okay from one particular day (I log at Cron):
Breakfast was an omelet with spinach, broccoli, and mushrooms with mango on the side. Lunch was a big salad on romaine with tomatoes, radishes, green and red bell peppers, onions, and half a cup of chickpeas, plus some pepitas, and dinner was a black bean based soup (cup of black beans, some carrots and butternut squash, tomatoes, peppers, cauliflower). 45 g fiber.3 -
lynn_glenmont wrote: »French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Potatoes and legumes are vegetables.
The newer '10 a Day' recommendations counts sweet potatoes but other potatoes don't; legumes count as one serving, regardless of how many servings you have. The NIH's recommendations (DASH), puts potatoes in the vegetable column, but separates legumes into a different category. I've always mentally separated potatoes and legumes from other vegetables, just how my brain is wired
anyways, sorry OP I got us way off topic here!
I do this too, for the same reason I count cucumber as a veg, not a fruit. It's the role they play for me in a meal. Potatoes, corn, bread, pasta, rice, sweet potato would be interchangeable, and take the starch course role. I'd always have vegetables (or additional veg) too, which would be non starchy. Legumes would have the starch role or the protein role, depending. Just how I grew up thinking about meals.
Despite that, I think it's weird to count sweet potatoes, not potatoes, and only one serving of legumes, although I recall that from when some of us were doing the 10 a day thing here. I actually think it makes more sense to just treat them as different categories (since the difference to a large extent is calories). I think the potato/bean paranoia is that they don't want you eating a bunch of fries and baked beans and thinking you got in your veg.6 -
janejellyroll wrote: »French_Peasant wrote: »French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up
I am just getting back into logging after quite a long while off, but here is a recent day. This is including grains too, but unless you are cutting them out completely, they are going to be there, making a contribution, as "background noise" at least.
Oatmeal--4 g
box raisins--2 g
.25 cup quinoia--1 g
1 c broccoli--4 g
1/2 c apple--2 g
Chipotle mild salsa--1 g
Chipotle chips (not a full bag)--2 g
2/3 Chipotle burrito white rice/mild salsa/corn salsa/black beans --10 g
3 clementines--4 g
1 oz popcorn--2 g
For a total of 32 g for a normal day with 8-ish servings.
A group of us have done a challenge from time to time involving 10+ servings of fruit and veg a day; when you get THAT much fiber (in addition to the "background noise" fiber from your run of mill diet, it does, let's say, interesting things to your deposits at the Brown & Company Fidelity Fiduciary Depository Corp. till you get things straightened out. (My secret weapon/nemesis/downfall is a full bag of dried blueberries--8 g fiber for 190 calories).
Reaching your fiber goal with the helps of chips and salsa, that's truly smart living!
Yes, but we were looking for examples of hitting it without grains, like oatmeal, rice, tortilla (I believe the Chipotle ones are wheat).1 -
concordancia wrote: »janejellyroll wrote: »French_Peasant wrote: »French_Peasant wrote: »If I had to pick one official diet this is the one I would pick, because it's freakin' delicious and I have found the closer I adhere to its tenets, the easier it was to lose and then maintain my weight. It also covers a very wide variety of cuisines.
For high fiber, you should be nailing it if you eat 8-10 servings of fruit and veg a day (keep the peels on and make sure you are picking higher fiber selections), with at least one serving being fiber-rich legumes.
Be careful, because there are plenty of Mediterranean foods that can get you in trouble--olive oil in particular needs to be measured very carefully as it is calorie dense at 120 calories per tablespoon.
Also, I tend to give myself a fairly liberal interpretation of the region, but things that are traditionally French like quiche Lorraine or Brie and Camembert are actually very Northern, dairy-based, and in the case of the Lorraine region actually were German for long stretches of time. So, if you are looking at every last calorie, you would probably want to avoid heavy quiches and pick lighter cheeses like feta or parmesan.
I think a really important aspect of the diet is (like the French and Italians and other guardians of traditional cuisines) to bring discernment, pride, and an emphasis on excellence to what you are putting on your plate. It should be simple and beautiful, with good quality ingredients, whether you can afford the high priced organic veg from Whole Foods or you are creating meals with more economical selections from the Birdseye frozen veg section. So many people are ashamed of their food, but it should be a source of pleasure, love and pride.
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
I disagree. I find that if I have a variety of veg and some fruit and a serving of legumes, I'll generally be over 30, even if I don't happen to eat grains or potatoes (which only have 2 g per 100) that day. I might pick up some from other foods, like nuts or seeds, of course.
I would be interested in seeing what veg/fruit combo, with a serving of legumes, would hit over 30g (genuinely interested). On a high veg/fruit day I hit around 20g from those, if I add a serving of beans I'd still be under a bit. Wondering what I could add to get my veg/fruit fiber numbers up
I am just getting back into logging after quite a long while off, but here is a recent day. This is including grains too, but unless you are cutting them out completely, they are going to be there, making a contribution, as "background noise" at least.
Oatmeal--4 g
box raisins--2 g
.25 cup quinoia--1 g
1 c broccoli--4 g
1/2 c apple--2 g
Chipotle mild salsa--1 g
Chipotle chips (not a full bag)--2 g
2/3 Chipotle burrito white rice/mild salsa/corn salsa/black beans --10 g
3 clementines--4 g
1 oz popcorn--2 g
For a total of 32 g for a normal day with 8-ish servings.
A group of us have done a challenge from time to time involving 10+ servings of fruit and veg a day; when you get THAT much fiber (in addition to the "background noise" fiber from your run of mill diet, it does, let's say, interesting things to your deposits at the Brown & Company Fidelity Fiduciary Depository Corp. till you get things straightened out. (My secret weapon/nemesis/downfall is a full bag of dried blueberries--8 g fiber for 190 calories).
Reaching your fiber goal with the helps of chips and salsa, that's truly smart living!
Yes, but we were looking for examples of hitting it without grains, like oatmeal, rice, tortilla (I believe the Chipotle ones are wheat).
My comment was meant in a joking manner, but the chips and salsa only provided 3 grams of fiber for the overall day. It could easily be replaced with a non-wheat item . . . just have an apple (4 grams of fiber) instead. It wasn't really a critical part of the plan.2 -
Looks like I get the most fiber for the least calories from raspberries, which I buy frozen this time of year. No spoilage and only slightly less yummy than fresh in season, and they are perfectly fine in overnight oats.3
-
French_Peasant wrote: »
There's a thread in the debate section that goes into this a bit more, it's actually pretty hard to get the recommended fiber, 30+ grams a day, just from vegetables/fruit. A serving of legumes would help, but most likely you'll still come short unless you're also eating whole grains, potatoes etc.
Yep, I am on that thread, hence the hedging above to "keep the frickin' peels on, people!" and to actually CHECK WHAT YOU ARE EATING instead of assuming your peeled aubergines or whatnot are going to fit the bill. I have never had a problem hitting 25+ grams of fiber when eating 8+ veg servings, personally, but I guess some people can get themselves into trouble.
I am in the school that includes potatoes as a veg, because I actually grow them and see how they work, as opposed to the school that regards them as Satanic White Foods That Are Of the Devil, so I don't call them out separately. But I happen to have a lot of thoughts on them! I would see them as an intrinsic part of the Mediterranean diet...however...they should be more along the lines of what you get in a Nicoise salad and not, say, gnocchi or pommes frites or pommes Anna. Fingerlings are especially good because they have a higher peel-to-flesh ratio, but even a big baked potato loaded up with Greek yougurt is amazingly delicious and nutritious.
I deliberately didn't share my thoughts on the whole grains...my grain of choice is good old Scottish oats slathered with lashings of heavy cream and brown sugar, so, yeah. Not very Mediterranean! I self-flagellated with other whole grain breads for a while, but they don't get you that much more fiber than white breads (unless you are eating the crazy ones) and I would rather enjoy a nice white baguette and eat extra veg. Or hummus!
Which reminds me that there's a gardening thread in the Food and Nutrition section that you should find and bump, since your voice would be great in that thread.
I found it, and pinged her, so bumped it 1 -
I'm on the Med diet for 32 yrs. I moved to Italy then. As for fiber, I don't track it. I didn't know the Med diet was recommended for it's fiber intake. It's not discussed very much on here because it's up for personal interpretation. The guidelines are very loose. Also you need to choose which Med country you'd prefer to follow.2
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I enjoy the variety of the Med diet. One Thomas Multigrain lite English Muffin gives me 8g or fiber for just 100 calories. Quinoa and beans, along with at least 3 cups of vegetables and 3 fruits gets my fiber intake up fast! Did a lot of research and now have the portion sizes and no. of servings per food group down pretty well with keeping my calorie intake to 1200/day by tracking. Hopefully this will produce good results!2
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snowflake954 wrote: »Also you need to choose which Med country you'd prefer to follow.
Why? The goal is to create a diet structure that works regardless of the individual dishes. Greece and Morocco might have flat bread, Spain uses more rice, Italy pasta, but the point is the portion of those, the types of protein, lots of fruit and veg, etc.
3 -
concordancia wrote: »snowflake954 wrote: »Also you need to choose which Med country you'd prefer to follow.
Why? The goal is to create a diet structure that works regardless of the individual dishes. Greece and Morocco might have flat bread, Spain uses more rice, Italy pasta, but the point is the portion of those, the types of protein, lots of fruit and veg, etc.
Because...perhaps the OP doesn't like rice, or pasta, or prefers flat bread. I'd look at what different Med countries eat and choose the one that is closer to my likes. This in a context of overall diet.1
This discussion has been closed.
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