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I'm a dietitian who follows the Mediterranean diet. I always keep these 6 staple foods in my kitchen.https://www.businessinsider.in/science/health/news/iaposm-a-dietitian-who-follows-the-mediterranean-diet-i-always-keep-these-6-staple-foods-in-my-kitchen-/slidelist/97199729.cms2023-01-21T16:46:38+05:30

I'm a dietitian who follows the Mediterranean diet. I always keep these 6 staple foods in my kitchen.

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Rachel HosieJan 21, 2023, 16:46 IST

I'm a dietitian who follows the Mediterranean diet. I always keep these 6 staple foods in my kitchen. — <p class="ingestion featured-caption">The Mediterranean diet emphasizes vegetables, oily fish, complex carbs, and includes wine in moderation.Getty</p><ul class="summary-list"><li>The Mediterranean diet has long been lauded for its wide-ranging health benefits.</li><li>Dietitian Kirsten Jackson told Insider she follows the diet to boost her gut health.</li></ul><p dir="ltr">A registered dietitian who follows the <a href="https://www.insider.com/mediterranean-diet-simple-food-swaps-nutritionist-approved-2023-1">Mediterranean diet</a>, which is lauded for its wide-ranging health benefits, has shared what she always keeps stocked in her kitchen. </p><p dir="ltr">The diet is <a href="https://www.insider.com/mediterranean-diet-ranked-as-best-diet-of-year-6th-time-2023-01">widely considered to be one of the healthiest ways to eat</a>, thanks to its links with <a href="https://www.insider.com/mediterranean-diet-healthier-for-heart-than-low-fat-diet-study-2022-5" rel>heart health</a> and a <a href="https://www.insider.com/mediterranean-diet-could-lead-to-later-onset-parkinsons-disease-study-2021-1" rel>lower risk of various diseases</a> including Parkinson's and <a href="https://www.insider.com/mediterranean-diet-could-have-long-term-benefits-for-diabetes-risk-2020-11" rel>diabetes</a>.</p><p dir="ltr">It emphasizes vegetables, legumes, seafood, olive oil, and wine in moderation, and encourages minimal consumption of <a href="https://www.insider.com/stop-counting-calories-avoid-processed-foods-weight-loss-tim-spector-2022-5" rel>processed</a> and fried foods, red meat, refined grains, added sugars, and saturated fats.</p><p dir="ltr">Registered dietitian <a href="https://www.instagram.com/the.ibsdietitian/" target="_blank" rel="noopener">Kirsten Jackson</a> follows the Mediterranean diet because research suggests it reduces the risk of multiple health conditions such as type 2 diabetes, cancer, heart disease, and mental health conditions, she told Insider.</p><p>"As an <a href="https://www.insider.com/guides/health/conditions-symptoms/do-i-have-ibs">IBS</a> sufferer, the Mediterranean diet also provides me with the recommended 30 different sources of plants per week which I know will help me diversify my gut bacteria," she said.</p><p>The Mediterranean diet doesn't need to be strict though, and you can still enjoy other foods in moderation, Jackson said. </p><p>Jackson shared six foods she always keeps in her kitchen to help her eat Mediterranean-style.</p>

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1. Nuts and seeds

1. Nuts and seeds — Nuts are a good source of healthy fats.Getty Images
Jackson like to keep a mix of different nuts and seeds in a container, which she sprinkles on meals like salad and oatmeal.
"This provides a good source of healthy fats but also diversity which the gut microbiota love," she said.

2. Wholegrain carbs

2. Wholegrain carbs — Pasta can be made with whole grains.Getty Images
Whole grain carbohydrates, such as brown rice, wholemeal bread, wholemeal pasta, oats, and quinoa are staples in Jackson's kitchen.
"They all cook really quickly and form an awesome base for your main meals," she said.

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3. Vegetables

3. Vegetables — Eating a wide variety of vegetables is good for our health.Getty Images
Jackson eats a variety of vegetables because she's signed up to a delivery service that sends her boxes of in-season vegetables or those that might have been thrown away.
Eating a wide variety of vegetables can help reduce the risk of heart disease, stroke, and certain cancers, lower a person's blood pressure, and improve digestive issues, Insider's Savanna Swain-Wilson previously reported.

4. Frozen fruit

4. Frozen fruit — Frozen fruit can be cheaper than fresh.Getty Images
Frozen fruit is cheaper than fresh, and it also contains more micro-nutrients as it's frozen soon after picking, Jackson said.

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5. Olive oil

5. Olive oil — High quality virgin olive oil is a staple for Jackson.Getty Images
Jackson keeps two types of olive oil in her kitchen:
High quality virgin olive oil: "It's amazing for its antioxidants and making things like hummus or drizzling over bread," she said.
Extra light olive oil for cooking, as it's more stable, meaning it doesn't release harmful compounds when heated.

6. Oily fish

6. Oily fish — Tinned fish is be a cheap source of protein.Getty Images
"I always have tinned sardines in tomato sauce in the cupboard as it is super tasty and less costly than fresh fish," Jackson said.

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