Mediterranean Diet BREAKFAST: what you should eat and why
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- Опубліковано 31 тра 2024
- 💡 Are you wondering what breakfast should look like on the #mediterraneandiet ? Then you're in the right place!!
⚡️ I've got you covered ⚡️
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I'll be sharing with you my ✨TOP 3 FOODS✨ to include in your Med Diet breakfast.
In this video, I'll also be breaking down for you some of the physiology and health of digestion, so that you have a better understanding of WHY I suggest these foods.
By the end, you'll know EXACTLY what to do to get started following this famous approach to food, so that you can start everyday right 💫
🍓 Whether you're brand new or a seasoned veteran of this eating pattern, you'll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟
I'll be breaking down for you some important concepts:
✅ What is the Mediterranean Diet?
✅ Where does it come from?
✅ Why should you eat this way?
✅ Key things to know about digestion
✅ What are some key health benefits of this diet?
✅ My TOP 3 BREAKFAST FOODS to eat in your morning
✅ Nutrition tips and tricks
+ Some simple ways to get started:
1. Adapt your breakfast for the season of the year ☀️❄️
2. Prepare you breakfast for fast grab-and-go days 👟
3. Suggestions tailored to YOUR needs and preferences 💥
You'll be walking away from this video charged up and READY to start eating this extremely beneficial diet each morning, so that you can get ahead of your health and thrive.
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Timestamps:
0:00 Intro
0:32 Why eat breakfast?
1:10 Keys to a healthy breakfast
2:05 What to know about digestion
3:57 PRACTICAL GUIDE: what to eat
4:16 Food #1
4:33 Food #2
5:11 Food #3
5:52 Best breakfast ideas
6:46 PRO TIP
7:11 QUESTION FOR YOU
Don't forget to COMMENT BELOW what you typically eat for breakfast - share with us! 👇🏼
🫒 Watch my video about TOP 5 FOODS in the Med Diet: • TOP 5 FOODS in the Med...
About Me:
I'm Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that's both delicious and nutritious.
Connect with me:
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👍🏼 If you like this video, please hit the thumbs-up button, leave a comment (I love to answer your questions), and subscribe for more videos like this one. Don't forget to click the bell so you'll know when I make a new video. Share this with anyone who wants to learn about healthy eating.
Take care of your health - it will make you feel great! 💫
Tags:
#annapleetmd #hearthealthy #healthybreakfast #mediterraneandietbreakfast #breakfastideas #nutrition #healthyfats #healthyfiber #protein #mediterraneanfood #wholegrains #healthydiet #plantbaseddiet #wellness #healthylifestyle
![FULL GUIDE of Mediterranean Diet BREAKFAST IDEAS [Recipes + Tips]](http://i.ytimg.com/vi/SX402f4im5k/mqdefault.jpg)
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I make baked oats in the oven with mashed bananas, peanut butter, milk, honey, vanilla, acd cinnamon. Then I cut it into squares and put them in the freezer. They're great when I need something fast.
Love it!! What a fabulous idea - thank you for sharing so others can do the same
Can you please share how you cooked everything? How much oats? Everything else?
You’re oatmeal meal sounds so yummy
@@geno5169I’d say 180c to 200c 350f to 400f for 20 mins to 30 mins.😊 also this sounds like it would be nice dipped in melted dark chocolate.
I typically eat a Mediterranean breakfast. Red bell pepper, red onion, sliced cherry tomatoes, chopped asparagus, chopped spinach, feta cheese, and one egg. With multigrain bread. I use so many vegetables that the egg is just to hold everything together. I’ve been on the Mediterranean lifestyle for six months now. After just three months, my blood work levels fell below normal! I’m interested in learning more of your tips and recipes.💕
awesome!!! That sounds divine. Great to have you in here with us :)
Thank you for getting me started changing the way I eat. I have binge watched your videos. I am now ready to begin the Mediterranean diet.!! This will help me lose 45 pounds and get my almost 73 yr. old body healthy. Thanks again for all your great videos!!!
I am so thrilled to hear this - and am so glad you’re finding the videos useful! Keep me posted with your progress and do let me know if you have any questions that pop up 😁
I am losing weight on the Med way of eating but not very fast. I do have a question about breakfast smoothies. I have seen videos on you tube adding oatmeal. Is that ok to drink smoothies with raw ground up oatmeal? @@annapleetmd
My go to breakfast is 5 walnuts, organic oatmeal with half of small banana, flaxseed meal ,blueberries and coffee 😊
Love it!!
Can you sweeten the oatmeal with honey ?
@@karenm9245 yes half a teaspoon
Oatmeal, a few raspberries, blueberries and banana slices with walnuts and almond milk or, eggs made with a spray of olive oil, whole grain toast with avacado and fruit or, a bowl with greens, roasted sweet potato or brown rice or farro and roasted veggies with eggs on top and a splash of homemade olive oil vinaigrette.
Sounds great! Thank you for sharing with us.. and great to see farro in there!
Great info!
Keep it up! ☺
Thanks, will do 😁
Great ideas Thankyou so much❤
You are so welcome! Really glad you like them !!
I love your energy Dr Pleet 😊
Thank you!!
i usually have a smoothie which always includes water or skim milk, spinach, a banana, an apple, peanut butter or sun butter, cinnamon and frozen berries. Sometimes i add rolled oats.
Sounds delish! Thanks for sharing 😃
I use almost the same. I use pineapples. A banana
just started watching you. My doctor suggested I try this Mediterranean diet to help me lose some weight and to also just be able to live a healthier lifestyle, and I believe it I can do it.
Great, absolutely you can do it! I’m honored to be able to help you in your quest. Do let me know if you ever have any questions :)
@@annapleetmd I do have a question, as I am doing my research and looking up different recipes/ shopping lists. Some state organic, is that necessary to be organic?
I do a big piece of sourdough bread and I drizzle olive oil onto it… I also rub tomato onto it and add feta cheese.
Sounds amazing!! Thanks for sharing :)
@@annapleetmd loved your video… subscribed!
I just found you I believe this week. Thank you for all your help. I eat Greek yogurt plain with blueberries walnuts and a drizzle of raw honey.
Welcome! So glad to have you here :) and that breakfast sounds really delicious!
I just found her this week and loving her content!
@@donnahotelling4062 so glad to have you here!
Dr. Peet, I tend to eat eggs, sprouted bread or 100% whole wheat bread along side with either almond butter or sliced avocado. Oatmeal is another go to with Blueberries or Banana and Walnuts with Soy Milk. In the Summer and late Spring, I like a high protein plant based smoothie.
Amazing- thank you for sharing! That all sounds amazingly Mediterranean Diet 😊
What do you put in a smoothie?
@@aprilreckner8937 excellent question! I always make sure I have some type of whole piece of produce (banana, berries, spinach, etc) + type of protein (yogurt, protein powder) + type of healthy fat (nuts or seeds usually). This way, it is a full replacement for a meal with a more balanced nutrition - this is key!
I have a few go to breakfast meals plant base protein smoothies with some fruit over nite oats with fruit and nuts or sauté spinach with fried egg and toast ( because of your channel I’m trying to use olive oil instead of butter in this dish as well)‼️😋
Wow that is awesome!! Thanks for sharing :)
Oatmeal. Or protein shake has been my go to, I just added chia seeds to my oats. And based on ur suggestions I will add fruit to it as well
Perfect!
Can you tell me what protein powder do you use?
Yep! I put watermelon’ Star berries’ Pineapple’ unsweetened almond milk! Banana
Yum!
Another favorite Avocado Toast.
Couldn’t agree more!
I eat organic porridge (oatmeal) with some flax seeds, soya and topped usually with blueberries
Sounds delicious! Thanks for sharing
I actually just found you’re channel and dus subscribe! I usually fast. My first meal is around 11. I eat either oatmeal or egg whites! Or a bran cereal! I’ll make a fruit smoothie
Thank you for joining - welcome to our healthy community!
A lot of my breakfasts are savory foods! I don't think foods have to be categorized by time of day! I had a salad for breakfast this morning! Thanks for the video!
I totally agree! Thanks for sharing :)
I make a daily chocolate mousse for breakfast the night before.
With strawberry raspberries blueberries chia flaxseeds vegan protein powder and cacao and peanut butter.
Topped with yoghurt walnuts and cinnamon.
It does me for about 4half hrs and after gym swim and Pilates.
All the goodness you need.
Sometimes I add a banana 🍌
#superfoods👍👍👍
Delicious! And nutritionally balanced :)
Can you please share what you put in that dish? It really sounds delicious
@@geno5169 Cacao nut butter blueberry raspberry almond or soy milk soft tofu or advacdo flaxseed and chia seeds. So yummy 😋 healthy and can add protein powder of choice!!
Hi Dr Anna i like grilled sardines on wholegrain toast or eggs or oats and fruit. Love your vids i have suscribe for more as i have chronic bowel issues and need to change my eating habits xx
Hey there, I’m so glad you like the content! Thanks for sharing your healthy breakfast with us. Welcome to the community :)
My go to is organic oatmeal with banana, mixed berries, flaxseed, walnuts or Almonds. Yum!
Yum indeed!!!
I was thinking of eating like this
I’m so glad to hear it! You won’t be disappointed
I either eat avocado toast, overnight oats, or yogurt with fruit and grape-nuts.
that sounds amazing! thanks for sharing :)
Salad, and cream of wheat with fruit is 1 breakfast I love. Another is multigrain bagel with scrambled eggs and salad.
Sounds great!
I just was watching this and enjoyed my organic oatmeal w blueberries, creamy tahini , chia seeds, Benefiber, sweetened w RX sugar, high fiber sprouted bread ( Dave’s-Walmart) 1 gram sugar per slice, w fig jelly sweetened w 100% fruit juice, farm raised eggs ( from my daughter),ham and cheese.
This keeps me feeling energized and satiated until 2-3:00.
Ready to accomplish whatever I need to get done!! 9:41
Sounds really great!! Thanks for sharing with our community :)
I usually start the day awesome but lunch on goes downhill. I’ll look for your lunch video😂
You’re so welcome! I’m thrilled you enjoyed it
Yogurt and fruit sometimes whole grain cereal with low sugar (no artificial sweetener).
Lovely!
Oh yeah blueberries and flex in my oatmeal! Cinnamon!
Delicious
Greek yogurt with protein powder, homemade granola (oats, nuts, seeds) and berries is my usual go to breakfast.
If I have more time I like scrambled eggs, egg whites with some veggies.
you just listed my exact breakfast this morning! Thanks for sharing with us :)
Brand new and DESPERATE!
Welcome!!! Glad you’re here ☺️ - you’re going to love this way of eating - and living!
I sometimes make 3 organic eggs with avocado 🥑! With oatmeal! Or sometimes oatmeal!
Sounds great!
Are eggs and toast with fruit good for breakfast? Im a new subscriber and enjoying the information.
Yes, absolutely! With that mix, you’ll be giving yourself healthy protein, fiber and fats. It’s always to give ourselves variety, so you could change the type of fruit or toast you’re having, especially if the bread has nuts or seeds in it - super!
I usually enjoy some eggs with chicken sausage and a salad or a power bowl of left over quinoa, sweet potatoes, chicken sausage, kale, onions, Brussel sprouts, avocado, and a poached egg. I meal prep and heat everything up in the morning.
Love that - efficient and healthy! Thanks for sharing :)
I haven't started on the Mediterranean diet yet. So, here is breakfast this morning. Strawberry oatmeal with 2 pieces of toast and Lade Of lakes butter made with olive and sea salt
Awesome!! That sounds tasty! Any nuts or seeds with the oatmeal? It’s one of my favorite ways to add healthy fats and protein to oatmeal ☺️
Love the Land O Lakes butter olive oil blend ❤
❤❤❤
Thank you, glad you liked it!
I make my own yogurt and usually have that with frozen mixed berries and a variety of nuts and seeds.
Delicious! Is it hard to make your own yogurt? I’ve never tried!
@@annapleetmd It’s easy once you get started I make mine using my instapot
Is coffee part of Mediterranean diet? Do you recommend seafood or veggies in morning?
You bet! And tea as well :)
If you like to eat seafood or veggies in the morning, then absolutely! You can eat healthy foods at any meal
I absolutely love eat salmon!
For breakfast I go between: two eggs, spinich with onions, sometimes with a little smoked salmon..or..greek yogurt with blue berries and walnuts.
Delicious!! Thank you for sharing with us ☺️
Enjoy watching your content while having fresh stawberries & blueberries drizzled with honey, walnut, cheese & prosciutto on a baguette, and coffee with cream no sugar for breakfast
Sounds great!
Typical breakfast is organic Greek yogurt, berries and homemade paleo granola. In summer avocado toast with tomato.
Delicious!
I need to gain weight, while healing gut issues. I hope this helps me.
I hope so too! Do let me know if you have any questions
where in the Mediterranean they eat oats for breakfast? or nuts and seeds?
Good question! It’s not often in the form that it’s consumed in the U.S. like oatmeal - often could be as muesli, or tahini (sesame) or almond or pistachio into baked goods, with toast, with yogurt, etc. lots of variety! There are variations of this throughout southern Europe, likely other Mediterranean countries too!
Oatmeal, blueberries, collagen protein and honey.
Sounds amazing!
What protein powder is everyone using?
Good question! I use whey or pea protein depending on what flavor I want. Anyone else?
Avocado toast with eggs would work?
Absolutely! One of my favorite things is popping a sunny side egg on top, but you’d want a fork and knife for this one :)
I did keto years ago! I have 29% clogged arteries .I’m thinking because I did keto for so long! I never thought of eating mediterranean! Is any different from vegan?? I was thinking on vegan! Too! I eat eggs and salmon for years! I g gave up fried food and soda years ago!
Mediterranean is definitely different than vegan - some of my videos break down the main components of the Med Diet, but it does incorporate animal foods and products 😊
I eat with no regard for much of anything reasonable. I will start this in the AM. Have to visit the grocery store first.
Welcome to our healthy community- so glad you’re ready to take next steps! I have lots of videos on the channel to help you get started.
Check this one out - I think you may find it useful
ua-cam.com/video/ISzsh85VM6M/v-deo.htmlsi=888n33ayaLSYKR4T
And some more videos are coming out about healthy grocery shopping… Stay tuned :)
Overnight oats. Ingredients consist of rolled oats, flax seeds, greek yogart, honey, bananas, collagen peptides, and oak milk.
Love it!! Thanks for sharing - sounds absolutely delicious and balanced :)
Will this diet help me lose weight even with so much healthy fat?
Good question! Weight loss will depend on many factors, but research shows that the types of fat in the Mediterranean diet, which primarily come from nuts, seeds, avocados, olive oil, etc. are not linked to increased weight. Many people have shared in the comments of my videos their own weight loss journeys with this diet as well!
I eat two slices of toasted Eziekel bread with homemade almond butter and homemade freezer jam. The bread is sooo expensive now!!
Sounds delicious - and yes, many groceries have risen in price over the last year or so. Have you tried making your own version of Ezekiel bread?
Do you have a recipe for making your own Ezekiel bread?
@@arlenenipp5651 Hm I do not! I don't do much baking myself... if you find a good one please share with our community!
I put chia seed’s ‘ walnuts in my oatmeal
Fabulous!
List of some more raw Fruits for better Gut health issues with RBC ISSUES with liver health issues
Could you rephrase your question?
Hi dr Anna we know that too much sugar bad for the skin ❤ xx
Yes, and many organs in fact! Thank you for sharing :)
I live in Italy and have to say they are not into breakfast. They tend to eat sweet things like croissant filled with cream or biscuits
Exactly! Thanks for this comment, I too noticed this after living in Italy so many years. This is something that I talk about in my video coming out on Sunday- make sure to tune in :)
So technically i follow the Canadian food guide?
Apparently so! I wasn’t familiar with their guide but just looked it up. Makes sense, this eating approach is the most backed by medical research
Pan Con Tomate
thank you for sharing!
Sounds delicious! thanks so much for sharing this video. Did anyone ever tell you resemble Sarah Jessica Parker/Carrie Bradshaw from sex in the city?
You’re so welcome! I’m thrilled you like the videos.
Hah, I have gotten that a few times now 😅. Even my husband told me that on our first date! I’ll take it
I like her but ive watched 3 vids from her and all she has done is talk. I want to see some recipes please..
Hi there! I’m glad you’re liking the content! Im working on creating many more videos including recipes, but as a start here are a couple I have that include cooking tutorials:
Mediterranean Diet FISH RECIPE: easy and delicious
ua-cam.com/video/3UlqGNMNqiU/v-deo.html
ua-cam.com/video/k7IU4dxjH7U/v-deo.htmlsi=w-WUylwcHnnSgL0y
ua-cam.com/video/LUiu9JBN9uo/v-deo.htmlsi=hL49sfNJGmh5e2hv
need recipe not history
Thanks for watching!
just talk only
Thanks for watching!
You do know that people in the Mediterranean region of Europe, eat croissants, bread and other pastries for breakfast, right? The foods you mention are all fine and good of course, but you are totally misleading people by the title you used for this video.
I am so glad you made this comment! This is actually something a lot of folks get confused, and understandably so.
The formal 'Mediterranean Diet' does not equate to simply the foods people eat everyday in that region today. Instead, the Mediterranean Diet, which is backed up by so much scientific research, is the traditional diet of that part of the world. Think of this like the diet many peoples' grandparents and great-grandparents (and generations before them!) were eating.
Ironically, much of Europe now is 'Westernized' with plenty of fast food and highly sugary foods eaten. Traveling around Italy or Greece and ordering what's on the menu at a typical coffee bar is unfortunately not Mediterranean Diet! I can tell you that first-hand as I lived in Italy for 6 years.
That’s not true that all we eat are pastries. Croissants and cappuccino are what eat at the bar when we skip breakfast at home. The video is pretty accurate. I guess as tourist you didn’t experience a normal typical diet. (I’m Italian: born and raised and currently living here)
From the Mediterranean....In which countries do they have breakfast as you say? In none. You are talking about a North American idea, not reality.
Thanks for your thoughts! This is a common thing lots of folks confuse. The ‘Mediterranean Diet’ as research defines it involves a balance of types of foods that give it the health benefit. This means that the bulk of the diet are plant foods like fruits, vegetables, whole grains, nuts and seeds, legumes. Then there are the sources of dairy and eggs, fish and seafood, and then finally less poultry and even less meat.
Lots of my Italian friends for example who are health focused will have kefir and a piece of fruit and a handful of nuts, like almonds.
Plus, keep in mind that I am of course making these videos for an audience largely in North America, so it needs to fit their reality.
@@annapleetmd I am Spanish, Mediterranean, maybe I am the one who could explain to you how we eat in the different countries that make up the Mediterranean. And I repeat that no one else has breakfast like this.
I do appreciate you taking the time to come to my channel and watch my videos! Feel free to share with us how you eat breakfast. I always welcome that
@@annapleetmd Very simple, in Spain you have a very frugal breakfast, coffee and toast with oil or tomato, maybe with a fresh orange juice, This in the Mediterranean area, in the rest you can have breakfast with cookies, biscuits, croissants etc... France and Italy, coffee and butter croissants for example. Then you have countries with Muslim and Jewish culture that can add eggs, tomatoes or chickpeas...another example.
Muesli for breakfast with apples, red fruits and berries is from areas such as Switzerland, Germany, Poland. In the Mediterranean pine forests there are no red fruits or berries, not to mention the areas where there is no vegetation.
thanks so much!
I trained for medicine in Italy, and I can assure you, most people around me are not eating a Mediterranean Diet for breakfast today, even though they live there. The Mediterranean Diet is more a traditional diet of that part of the world as defined by research studies which started coming out in the late 1950s-1970s.
Your point about the berries and muesli is well taken. I recognize that those foods are not native to the Mediterranean land. Thank you for pointing that out.
Given that I am a physician, I will always encourage balanced eating, which means having adequate nutrient balance. While the breakfasts you list are popular, I ask you where the sources of protein are? From what you list, it is only the eggs and chickpeas. Lots of the other items you list are highly refined and sugary foods. These are not the foods included in the definition of the formal Mediterranean Diet from a health research standpoint. And I would not encourage these foods as regular items in their diet to my patients.
I recently made a series of stories about this on my instagram, that what foods people eat in the Mediterranean region today is not the same as the formal 'Mediterranean Diet.' This is why it can be confusing!
I am glad you brought this up. It is an excellent point of discussion :)
Here's a question for you. If you're doing any kind of intermittent fasting, when you break that fast should you or could you be doing what you would normally have for breakfast, like that awesome smoothie with a fruit, a nut, an oat milk, a protein powder. Then waiting until dinner to eat again?
Thanks for this question! I don't think there are any rules when it comes to what to eat when you break the fast. Thinking about our body's normal clock and rhythms, everytime we eat breakfast, we are breaking the fast we did during sleep (hence the name). Consider the foods you would normally enjoy at breakfast as a good option for you to break a fasting interval.
As for how to structure the intervals of time for intermittent fasting, there are many approaches that work great. It's about finding what works well for you!