Mayazbites

Most adults are not meeting daily fiber recommendations 🌿

Fiber is a type of carbohydrate found in plant foods that the body cannot fully digest or absorb 🫛

Unlike fats, protein, sugars, and starches that are broken down and absorbed, fiber passes through the digestive tract mostly intact.

Getting enough fiber support:

• Gut health and digestion
• Fullness and appetite control
• Healthy weight management
• Healthy cholesterol levels
• More balanced meals overall
• Some serves as food (prebiotics) for good gut bacteria (probiotics).

Daily fiber goals:
• Women: ~25g/day
• Men: ~38g/day

💡Dietitian Tip: Pair fruit with a protein and healthy fat for a more balanced snack that helps support fullness and stable energy.

Examples:
• Raspberries + walnuts + cheese
• Pomegranate + Greek yogurt + pistachios

💧Also important: when increasing fiber intake, make sure you are staying hydrated. Fiber works best when paired with adequate water to support digestion and regularity.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

Link To Full Blog In Comments👇🏼

Mediterranean Diet Protein Foods List, Volume 1: Meats & Seafood Focused 🌿🐟🥩

I love to summarize the Mediterranean Diet with this simple framework:

✨ Lean Protein + Fiber-Rich Carbs + Healthy Fats ✨

Protein is an important part of this eating pattern because it helps support:

✔️ Muscle health and strength
✔️ Satiety and appetite control
✔️ Healthy aging
✔️ Blood sugar balance
✔️ Sustainable weight management

General protein needs:

• Minimum RDA: ~0.8 g/kg body weight/day
• Many adults benefit from ~1.0–1.2 g/kg/day
• Active individuals may need ~1.2–1.6 g/kg/day

🐟 Seafood is especially encouraged on the Mediterranean Diet, with a goal of at least 2 servings of fish per week. Fish provide high-quality protein and contain essential heart-healthy omega-3 fatty acids.

This list focuses on seafood and meats because they are among the most protein-dense foods and provide all essential amino acids.

💡Dietitian Tip: Rather than focusing on protein at just one meal, aim to include a quality protein source consistently throughout the day alongside fiber-rich carbohydrates and healthy fats.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.