Makiki - Lower Punchbowl - Tantalus, Hawaii
1010 South King Street, Suite 401
Honolulu, HI 96814
(808) 521-8170

Paleo-Mediterranean Diet Guidelines April 3, 2015

Makiki - Lower Punchbowl - Tantalus, Honolulu
Paleo-Mediterranean Diet Guidelines, Honolulu, Hawaii

Inside and outside of my practice often get asked, “what’s the best diet out there?” While I do not believe there is a such thing as a perfect diet for everyone, I do think there are some basic guidelines that can get most people on the right track.

Our outward appearance is unique, as is our internal chemistry and function. Finding the right mix of nutrients takes some experimentation and time. From what I have learned in my intense, evidence-based study of nutrition and from what I have observed in my clinical practice, it seems that a “Paleo-Mediterranean” style of eating seems to be a good starting place for most people. The basic guidelines I have listed below are general and may not take into account individual differences in health, gut or hormonal balance.

Beth’s Paleo-Mediterranean Diet Guidelines:

  • Plant-based diet with half of the plate veggies at most, if not all meals
  • Green vegetables eaten daily (1 cup/day)
  • Organically and sustainably raised meats and poultry in smaller portions (no more than 4-6 oz/meal)
  • Lean cuts of meat if organic is not available (no more than 4-6 oz/meal), Richer cuts of meat are okay when not grain-fed or conventionally raised
  • Fish and/or seafood 2-3 times/week
  • Smaller portions of whole grains (if tolerated) that are mostly, if not all gluten-free (1/2-3/4 cup per meal)
  • Smaller portions of legumes (1/2 cup/meal) (if tolerated)
  • Fruit and nuts as snacks
  • 1-2 servings of fats incorporated at all meals for satiety to include avocado, nuts/seeds, coconut oil, extra-virgin olive oil, and high quality grass-fed butter or ghee
  • Limited dairy, better if fermented and/or raw (if tolerated)
  • Addition of fermented foods like sauerkraut, kimchee and beet kvass consumed daily
  • Limited added sugar from raw honey, pure maple syrup and stevia (NO artificial sweeteners like Splenda or NutraSweet or processed white sugar)
  • Daily consumption of green tea, coffee (if tolerated) and water
  • Use of more traditional moist cooking methods (stewing, braising, boiling, baking) and limited high temperature cooking (grilling, frying)

As mentioned above, these guidelines are not definitive! You need to find a balance that works for you and your lifestyle.

Come see me at IMUA if you are interested in learning more!

In Health and Vitality,

~Beth

Other Announcements, Events and Deals from IMUA Orthopedics, Sports & Health
5 Nutrition Tips for a Healthy Summer, Honolulu, Hawaii
In the summer, many people want to look good and feel healthy. The proven way to promote a healthy summer is through exercise and good nutrition, but it can be difficult to know exac...read more
Wellness Coaching Experts Explain the Difference Between Health & Wellness, Honolulu, Hawaii
Health and wellness are both important parts of your overall well-being, but they are distinct from one another. While they can sometimes overlap, each one needs focused attention an...read more
Nutrition Experts Share 5 Relaxation Techniques to Reduce Stress, Honolulu, Hawaii
Exercise, nutrition, and stress can all impact your quality of life and your overall health. Finding ways to incorporate a more active lifestyle and healthy diet while reducing ...read more
Achieve Performance Optimization With a Better Work-Life Balance , Honolulu, Hawaii
Finding a healthy work-life balance is difficult, especially now that technology has made it easier to stay connected to the office at all hours. As a result, parents struggle t...read more
5 Travel Safety Tips From Honolulu's Wellness Coaching Experts, Honolulu, Hawaii
Wellness coaching is a great way to receive guidance on how to be your best, healthiest self, as well as live a life of meaning and purpose. Wellness coaching can help you learn to e...read more