Following a Mediterranean diet doesn’t necessarily mean avoiding fast food, a challenge one dietitian tackles head-on during visits to Dunkin’. Balancing nutrition with convenience, she provides insights into making healthier choices from the menu.
A classic latte made with 2% milk is a preferred choice, providing caffeine without excessive sugar. Unlike flavored options, with some having up to 26 grams of sugar, a simple latte offers a healthier alternative while still aligning with Mediterranean diet principles that allow some dairy.
Omelet bites, though not perfectly aligned with Mediterranean ideals, are favored for their protein content. With two egg white and veggie bites offering 13 grams of protein, they provide a fulfilling start to the day and help meet vegetable intake goals.
For individuals managing blood pressure, such as the dietitian’s husband, an unsweetened iced green tea is recommended. Research suggests its compounds promote cardiovascular health, making it a suitable choice with zero sugars, calories, and sodium. Similarly, avocado toast offers heart benefits, combining potassium-rich avocados with whole-grain toast to deliver essential nutrients.
On the move, a modestly portioned orange juice is a suitable choice for children. It maintains natural fruit sugars while delivering vitamin C and antioxidants, contributing to daily fruit consumption guidelines.
The Wake-Up Wrap, featuring egg and cheese, provides 7 grams of protein, aiding in satiety despite its lack of whole grains or vegetables. Rich in choline, it supports brain health, offering reassurance in less optimal dietary situations for quick meals.
Occasional indulgences are considered acceptable, as evidenced by sharing a doughnut among family members. This approach ensures enjoyment without significant dietary disruption, underlining the importance of moderation in any diet.
Maintaining a Mediterranean diet at fast-food establishments like Dunkin’ is achievable through mindful choices. Prioritizing protein, limiting sugars, and embracing moderation help integrate healthy habits into everyday life, even when convenience is key.
Source: Businessinsider
