Mayazbites

Mayazbites All About The Mediterranean Diet 🌿
Bite Size Nutrition, Lifestyle, and Wellness
Registered Dietitian | Breast Cancer Survivor

12/05/2025

Mediterranean Diet Nutrition Tips For Anti-Inflammatory Wellness and Longevity:
4 Steps to Reach Your Daily Protein Goal🌿

A balanced Mediterranean Diet aligned day makes hitting your protein goal much easier, think lean protein, fiber-rich plants, whole grains, and healthy fats at each meal.

For most women, a helpful daily target is 1.2–1.4 g/kg of body weight, supporting satiety, strength, and healthy aging.

Use these four simple steps to structure your meals with confidence.

Save this guide for later and share with someone building healthier habits 🌿

12/04/2025

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Omega-3s are a cornerstone of the Mediterranean Diet.🌿Supporting heart, brain, hormone balance, and long-term wellness.

Keeping your pantry stocked with simple, shelf-stable sources makes consistent intake achievable.

A well-planned pantry helps you:
• Build anti-inflammatory meals quickly
• Keep weekly omega-3 intake steady
• Support longevity with whole foods

Nutrition Education:
Not all omega-3s are the same.

🐟 • Marine omega-3s (EPA + DHA) from salmon, sardines, tuna, mackerel, and herring are the most active forms your body can use immediately.

🌿• Plant omega-3s (ALA) from walnuts, chia, flax, and h**p support overall wellness, but your body converts only a small portion into EPA + DHA.

That’s why a mix of both—especially regular marine sources—offers the strongest anti-inflammatory support.

Use these 10 Mediterranean-diet staples to keep omega-3s part of your daily rhythm, simple, efficient, and designed for longevity.

Save this for your next grocery run and share to help someone build their anti-inflammatory pantry.

12/04/2025

Healthy eating is one of the most effective forms of self-care.🌿

Start with the basics: lean protein, colorful veggies, whole grains, and healthy fats.💚

These simple choices support steady energy, better digestion, balanced hormones, and lower inflammation—one meal at a time.🍏

Share this with someone who wants realistic, evidence-based guidance on eating well.

12/04/2025

Starting your morning with fiber is one of the easiest ways to support gut health, steady energy, and an anti-inflammatory lifestyle that protects your long-term wellness.

Easy ways to add more fiber to your breakfast:
• Oats: ½ cup rolled oats → ~4g fiber
• Chia seeds: 1 tbsp → ~5g fiber
• Flaxseed: 1 tbsp → ~3g fiber

High-fiber fruits:
• Raspberries: 1 cup → 8g
• Blackberries: 1 cup → 7g
• Blueberries: 1 cup → 4g
• Orange: 1 medium → 3–4g
• Grapefruit: ½ fruit → ~2g
• Apple: 1 medium → ~4g
• Pear: 1 medium → ~6g
• Banana: 1 medium → ~3g
• Papaya: 1 cup → ~2.5g
• Pineapple: 1 cup → ~2g

Other simple add-ins:
• Avocado: ½ avocado → ~5g
• Whole grain toast: 1 slice → ~3–4g
• Veggie omelet: spinach, peppers, onions, tomatoes → effortless fiber
• Greek yogurt bowl: top with nuts, seeds, and fruit for balance and fullness

Daily fiber needs:
• Women: ~25 grams/day
• Men: ~38 grams/day

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

12/03/2025

Support Your Immune System Naturally 🌿✨

Why it matters:
Keep your body resilient through cold and flu season with simple, anti-inflammatory foods.

Powerful foods to include:
• Colorful fruits & veggies: Packed with antioxidants
• Healthy fats: Olive oil, avocado, nuts
• Herbs & spices: Turmeric, ginger, garlic
• Whole grains & legumes: Fiber for gut health

💡 Share this to help friends and family support their immunity naturally this season!

12/03/2025

Chickpeas are a Mediterranean-diet staple for a reason. 🌿

They deliver plant protein, gut-supporting fiber, and a naturally low glycemic response that supports steady energy and balanced meals.

Add them to salads, bowls, soups, or blend into spreads to elevate the nutrition of your day with simple, science-backed ingredients.

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

12/03/2025

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8 Mediterranean-Diet Snack Combos Under 200 Calories

Snacks can be a powerful tool in your weight loss journey when planned intentionally.

A balanced combo helps you:

• Stay full between meals
• Keep blood sugar stable
• Support daily protein and fiber goals
• Prevent overeating later

All examples are under 200 calories, supporting a sustainable, gentle caloric deficit, key for permanent weight loss.

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

Omega-3s are a cornerstone of the Mediterranean Diet.🌿Supporting heart, brain, hormone balance, and long-term wellness. ...
12/03/2025

Omega-3s are a cornerstone of the Mediterranean Diet.🌿Supporting heart, brain, hormone balance, and long-term wellness.

Keeping your pantry stocked with simple, shelf-stable sources makes consistent intake achievable.

A well-planned pantry helps you:
• Build anti-inflammatory meals quickly
• Keep weekly omega-3 intake steady
• Support longevity with whole foods

Nutrition Education:
Not all omega-3s are the same.

🐟 • Marine omega-3s (EPA + DHA) from salmon, sardines, tuna, mackerel, and herring are the most active forms your body can use immediately.

🌿• Plant omega-3s (ALA) from walnuts, chia, flax, and h**p support overall wellness, but your body converts only a small portion into EPA + DHA.

That’s why a mix of both—especially regular marine sources—offers the strongest anti-inflammatory support.

Use these 10 Mediterranean-diet staples to keep omega-3s part of your daily rhythm, simple, efficient, and designed for longevity.

Save this for your next grocery run and share to help someone build their anti-inflammatory pantry.

12/03/2025

📌Pause Video To Read At Your Own Pace and Take Screenshots

Your immune system works year-round, but fall is when it needs extra support 🍊

The Mediterranean Diet naturally strengthens your defenses with anti-inflammatory foods that keep your gut and immune system in sync.

🫒 Think: citrus, berries, colorful vegetables, olive oil, nuts, and Greek yogurt, each one rich in antioxidants, vitamins, and healthy fats that help immune cells function effectively and reduce chronic inflammation.

💡 Dietitian Insight: About 70% of your immune cells live in your gut. A balanced Mediterranean Diet plate — rich in fiber, omega-3 fats, and probiotic foods — helps build a strong intestinal barrier and supports natural immunity from within.

✨ Eat colorfully. Cook simply. Nourish daily.
That’s how the Mediterranean Diet supports wellness and resilience, season after season.

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

12/02/2025

One habit I recommend to almost every woman I work with: eat salmon or another fatty fish twice a week. 🍣

Why? Because it’s one of the most efficient ways to nourish your heart, brain, and hormones with nutrients your body can’t make on its own.🌿

Here’s what those two servings give you:

✔️• EPA + DHA omega-3s that support inflammation balance and overall wellness
✔️• High-quality protein to keep you full and energized
✔️• Key micronutrients like vitamin D, selenium, and B-vitamins
✔️• A simple, flexible meal option you can easily grill or bake in minutes.

Most people aren’t getting enough omega-3s simply because they’re not eating enough fatty fish.

Keep it simple. Pick one salmon meal to add this week, and build from there!

12/02/2025

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8 Mediterranean Diet Anti-Inflammatory Breakfast Recipes:

Start your mornings with balanced, nutrient-packed meals that fuel your body, support metabolism, and promote long-term wellness.

This collection features 8 breakfasts rich in protein, fiber, and anti-inflammatory ingredients, all aligned with Mediterranean Diet principles.

✔️ Protein + fiber = keeps you full, stabilizes blood sugar, and supports muscle health

✔️ Vegetables & fruits = antioxidants to reduce inflammation

✔️ Healthy fats from olive oil and avocado = heart- and brain-friendly

Dietitian Tip: Prep for Busy Mornings

✅ Batch-cook ingredients like chickpeas, quinoa, or roasted veggies to save time.

✅ Store components separately in airtight containers to maintain freshness and texture.

✅ Assemble your breakfast in minutes while keeping flavor and nutrient density intact.

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

12/02/2025

Healthy eating is a core part of self-care — and the foundation starts with balance.
As a dietitian, I always come back to the essentials: lean protein for satiety, fiber-rich vegetables for digestion, whole grains for steady energy, and healthy fats for hormone and heart health.

When you build meals this way, you support lower inflammation, better energy, and a stronger sense of well-being.

Simple habits. Evidence-based guidance.

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

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