What Is Atlantic Diet? Its Health Benefits, Food List, Sample Meal Plan And Recipes
Nutrition
Published on: 11-Apr-2024
10 min read
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Lalita Vishwakarma
What Is Atlantic Diet? Its Health Benefits, Food List, Sample Meal Plan And Recipes
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Hello readers! While looking for healthy eating options, we came across various diet plans that offer numerous benefits. One such diet that has garnered attention is the “Atlantic diet”. Wondering what it is? It is a traditional eating pattern that originated in countries bordering the Atlantic Ocean, including Portugal, France, Spain, and parts of Italy.
The Atlantic diet is somewhat like the Mediterranean diet, but it gained attention due to its ability to reduce the chances of developing metabolic syndrome. The diet includes olive oil, fresh fruits, veggies, whole grains, seafood, nuts and seeds. There are more benefits than this. So, here, we will focus on the benefits of the Atlantic diet, food lists, sample meal plans, and recipes. To know more, continue reading!
Table Of Contents
What Is The Atlantic Mediterranean Diet?
Key Components Of The Atlantic Diet
Potential Health Benefits Of The Atlantic Diet
Atlantic Diet Food List
Atlantic Diet Plan (Sample)
Atlantic Diet Recipes
Atlantic Herring Nutrition Per 100gm
Dietitian’s Recommendation
The Final Say
FAQs
References
What Is The Atlantic Mediterranean Diet?
It is a diet that is highly popular in northwest Spain and Portugal. It is similar to the Mediterranean diet and is an alternative to improve overall health. Earlier, the Mediterranean diet was considered best for preventing metabolic syndrome, but a recent study by JAMA Network Open has changed this overview.
It analysed the six-month clinical trial on 250 families residing in a rural town in northwestern Spain to examine the impact of a regional and controlled diet. The result surprised everyone. It showed that this diet can prevent the risk of metabolic syndrome, and that’s how a new eating pattern, the “Atlantic diet”, grabbed the attention. To understand it better, let us first look at the key components of the Atlantic diet.
Key Components Of The Atlantic Diet
The key components of the Atlantic diet are:
1. The Abundance of Seafood
Seafood is the cornerstone of this diet, as it is rich in omega-3 fatty acids. It is an excellent option for completing your daily protein needs and contains essential nutrients like Selenium and vitamin D.
2. Fresh Fruits and Vegetables
The Atlantic diet strongly emphasises incorporating fresh fruits and vegetables like peppers, oranges, and apples. This diet adds flavour, colour, and nutritional value by including a variety of produce in meals. It also provides a wealth of minerals, vitamins, antioxidants, and dietary fibre, making it a healthy and well-rounded choice.
3. Whole Grains
These grains, including oats, rice, barley, and wheat, are staples of the Atlantic diet. They offer fibre, complex carbohydrates, and essential nutrients, promoting satiety and sustained energy levels.
4. Legumes and Nuts
Nuts and legumes are incredibly versatile food ingredients rich in fibre, protein, and healthy fats. Legumes, such as beans, lentils, chickpeas, and nuts, like almonds, walnuts, and chestnuts, are essential to the Atlantic diet. They add texture and flavour to a wide variety of dishes.
5. Olive Oil
Renowned for its heart-healthy monounsaturated fats and antioxidant properties, Olive oil is a key feature of Mediterranean diets and plays a central role in the Atlantic diet. It imparts a distinctive flavour and aroma and is used to dress salads, cook, and drizzle over dishes.
Potential Health Benefits Of The Atlantic Diet
The Atlantic diet has garnered attention from researchers and health experts for its potential health advantages. Some of the key benefits associated with this dietary pattern include:
1. Good For Cardiovascular Health
The Atlantic diet is associated with improved lipid profiles, reduced inflammation, and enhanced vascular function. Combined with olive oil as a primary source of fat, seafood rich in omega-3 fatty acids may help lower the risk of heart disorders.
2. Supports Weight Management
With its emphasis on whole, nutrient-dense foods and moderate portions, the high fibre content of fruits, vegetables, and whole grains helps promote feelings of fullness and satiety. The Atlantic diet also supports weight management and weight loss efforts, reducing the likelihood of overeating.
3. Reduces Risk Of Diabetes
The Atlantic diet emphasises complex carbs and suggests that they can help improve glycemic control and insulin sensitivity. Eating lean proteins and healthy fats can regulate blood glucose levels.
Also Read: Top 10 Foods That Help To Manage Diabetes
4. Improves Brain Health
Studies have linked regular fish eating to a lower risk of age-related cognitive impairment. Seafood is an excellent source of omega-3 fatty acids, which are crucial for maintaining brain health and cognitive function and preventing neurodegenerative illnesses like Alzheimer's disease.
5. Promotes Longevity
Research suggests that populations following the Atlantic diet, which emphasises nutrient-rich foods, moderate alcohol consumption (such as red wine), and an active lifestyle, tend to live longer and healthier lives. Moreover, this dietary pattern has been associated with a lower risk of premature death.
Atlantic Diet Food List
The Atlantic diet plan focuses on fruits, veggies, nuts and seeds, olive oil, whole grains, and seafood. Here are food options that you can eat while following the Atlantic diet:
Fruits | Apples, Oranges, Bananas, Berries (strawberries, blueberries, raspberries), Grapes Pineapple, Kiwi, Mango, Papaya, Avocado |
Vegetables | Tomatoes, Peppers (bell peppers, chilli peppers), Spinach Kale, Broccoli, Cauliflower, Carrots, Zucchini, Eggplant, Onions, Garlic, Potatoes, Sweet potatoes, Lettuce, Cabbage |
Whole Grains | Brown rice, Quinoa, Barley, Oats, Whole wheat bread, Whole wheat pasta, Farro, Bulgur, Millet, Buckwheat |
Legumes | Lentils, Chickpeas (garbanzo beans), Black beans, Kidney beans, Cannellini beans, Split peas Black-eyed peas |
Nuts and Seeds | Almonds, Walnuts, Pistachios, Cashews, Brazil nuts Hazelnuts, Sunflower seeds, Pumpkin seeds, Chia seeds |
Olive Oil | Extra-virgin olive oil, Olives, Avocado, Flaxseed oil Hemp oil |
Dairy Products | Greek yoghurt, Cheese, Milk |
Herbs and Spices | Basil, Parsley, Cilantro, Oregano, Rosemary Thyme, Garlic powder, Onion powder, Paprika Cumin, Turmeric, Black pepper, Sea salt |
Beverages | Water, Herbal teas, Green tea Red wine (in moderation) |
Sea Foods | Mackerel, Sardines, Herring, Trout, Tuna Shrimp, Crab, Lobster, Clams, Mussels, Oysters |
Atlantic Diet Plan (Sample)
Here is the sample Atlantic diet plan that you can follow to get the desired nutrients:
Meal | Option 1 | Option 2 | Option 3 |
Early Morning | Warm chia seed water with lemon | ||
Breakfast | Greek yoghurt with berries, honey, and nuts | Scrambled eggs with spinach, mushrooms, feta, and whole-grain toast | Whole-grain toast with mashed avocado, tomatoes, and poached egg |
Lunch | Grilled salmon salad with mixed greens, cherry tomatoes, cucumbers, avocado, and lemon-olive oil dressing | Lentil soup with vegetables and Parmesan cheese served with whole-grain crackers | Chickpea salad with vegetables, feta, olives, and balsamic vinaigrette |
Afternoon Snack | Green tea (1 cup) | Chopped pineapple (1 bowl) and nuts (handful) | Mixed seeds trail mix (1 tbsp) |
Dinner | Baked chicken thighs with herbs, quinoa-stuffed bell peppers, and green salad | Broccoli rice with sauteed greens and mushrooms in vinaigrette with lemon | Oatmeal with almond milk, berries, cardamom powder, and nuts and seeds |
Atlantic Diet Recipes
Here are some easy-to-make recipes that you can try at your home:
1. Grilled Atlantic Salmon With Lemon And Herbs
To make this delicious recipe, you need the following ingredients:
Ingredients
Atlantic salmon fillets -3
Extra-virgin olive oil -1 tablespoon
Garlic(minced) -3 cloves
Lemon (thinly sliced) - 1
Fresh herbs (such as parsley, dill, or thyme), chopped - 2 tablespoons
Salt and pepper to taste
Preparation Method
Heat the grill in advance for 5-7 minutes.
Season salmon fillets with olive oil, pepper, salt, and garlic.
Sprinkle with chopped herbs and place lemon slices on top of each fillet.
Until fish flakes easily with a fork, grill the salmon for 4-5 minutes per side.
With a side of seasoned steamed vegetables, serve grilled salmon and add more lemon juice to enhance the taste.
2. French Ratatouille
To make this delicious recipe, you need the following ingredients:
Ingredients
Eggplant, Diced - 1
Zucchinis, Diced -2
Onion, Chopped -1
Red Bell Pepper, Diced -1
Tomatoes, Diced -2
Cloves Garlic, Minced -3
Extra-Virgin Olive Oil -2 Tablespoons
Dried Thyme -1 Teaspoon
Dried Oregano -1 Teaspoon
Salt And Pepper To Taste
Fresh Basil Leaves For Garnish
Preparation Method
Take a pan, add olive oil and let it heat for about a minute or two.
Add the finely diced onion and minced garlic, and sauté until the onion takes on colour.
Add the chopped eggplant, tomatoes, bell peppers, and zucchini to the pan when the vegetables are soft.
Add salt, pepper, dried oregano and thyme, mix well and cook more for 5-7 minutes.
Serve hot, garnished with fresh basil leaves.
Atlantic Herring Nutrition Per 100gm
Atlantic herring is a type of fish belonging to the Clupeidae family. It can grow up to 14 inches and live up to 15 years. Interestingly, it begins to reproduce when it is 4 years old. Consuming 100 grams of them can aid the following nutrients:
Nutrient | Amount |
Water (g) | 60.1 |
Protein (g) | 16.5 |
Lipids (g) | 16.7 |
Saturated Fat (g) | 3.3 |
Monounsaturated Fat (g) | 8.63 |
Polyunsaturated Fat (g) | 2.61 |
Omega-3 (g) | trace |
Cholesterol (mg) | 85 |
Niacin (mg) | 3.5 |
Riboflavin (mg) | 0.18 |
Thiamine (mg) | 0.12 |
Vitamin A (RE) | 12 |
Vitamin C (trace) | trace |
Potassium (mg) | 320 |
Phosphorus (mg) | 113 |
Calcium (mg) | 63 |
Iron (mg) | 0.9 |
Dietitian’s Recommendation
As a dietitian, I highly recommend the Atlantic diet for its numerous health benefits and delicious culinary options. Choose whole grains like brown rice and quinoa over refined grains and include legumes and nuts for added protein and healthy fats. To fully embrace this dietary pattern, focus on incorporating a variety of seafood, such as salmon, mackerel, and shellfish, into your meals.
Additionally, moderate alcohol consumption, particularly red wine, can be enjoyed in moderation. Load up on fresh fruits and vegetables, aiming to fill half your plate with colourful produce at each meal. Utilise extra-virgin olive oil for cooking and dressing salads to reap its heart-healthy benefits while nourishing your body and promoting overall well-being. By following these guidelines and experimenting with Mediterranean-inspired recipes, you can enjoy the flavours of the Atlantic diet.
Dt. Akshata Gandevikar
The Final Say
The Atlantic diet is a delicious and nutritious approach to eating that celebrates the culinary traditions of the coastal regions surrounding the Atlantic Ocean. With its emphasis on fresh, wholesome ingredients and balanced meals, this dietary pattern promotes health and well-being and offers a flavorful and enjoyable way of eating. By incorporating the key components of the Atlantic diet into your daily routine, you can embark on a culinary journey that nourishes both body and soul, paving the way for a healthier, happier life.
FAQs
1. What is the Atlantic Mediterranean diet?
The Atlantic Mediterranean diet consists of fruits, nuts, vegetables, and seafood and uses fewer spices than Indian cuisine.
2. How much protein is in 100g of Atlantic salmon?
Atlantic salmon contains 22-25gm of protein in 100gm.
3. Is Atlantic salmon good for you?
Yes, Atlantic salmon is rich in healthy fats, which help curb heart issues and many other health conditions. Incorporating it into the diet helps keep your skin youthful and your body healthy.
4. Which is better for weight loss, the Atlantic cod diet or the Atlantic salmon diet?
Both Atlantic cod and Atlantic salmon can be part of a healthy diet for weight loss, as they are both low in calories and rich in protein. However, Atlantic salmon contains more healthy fats like omega-3 fatty acids, which can provide additional health benefits and support weight loss goals.
References
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