Meghan Markle, the Duchess of Sussex, is known not only for her style and elegance, but also for her approach to health and nutrition.
The royal autobiography “Finding Freedom,” written by Omid Scobie and Carolyn Durand, reveals interesting details about his diet and eating habits.
We will analyze what she likes to eat, we will also answer the question "Meghan Markle: is her approach to health and nutrition correct?".
1. Healthy and tasty breakfast
Meghan's day starts with a nutritious breakfast.
The morning ritual involves a cup of hot water with a slice of lemon, followed by his favorite dish: wholemeal oatmeal, usually made with almond or soy milk, with bananas and agave syrup added for sweetening.
This breakfast certainly provides energy and nutrients to get you through the day, but Meghan could substitute agave syrup, which despite its popularity for its low glycemic index, is highly processed and rich in fructose, up to 90%.
Fructose consumption is linked to fat accumulation in the liver, cardiovascular disease and insulin resistance.
2. A special lunch
Meghan considers lunch to be her favorite meal of the day.
Meghan Markle said: “I always hope to have lunch with other people so we can share some chips. To me, they are a food group unto themselves.”
This shows his love for social and shared meals.
Usually, at lunch, Meghan opts for a more substantial meal, followed by a lighter dinner.
Among his favorite options are sashimi and salads.
In the first part of the day, including lunch, it would be advisable to consume a meal rich in carbohydrates with a low glycemic index, such as ancient durum wheat pasta.
This approach helps to prolong the feeling of satiety until the evening and facilitates the creation of a light dinner.
3. A balanced “flexitarian” diet
Although Meghan occasionally indulges in chips, she cares about her health and tries to follow a gluten-free and vegan diet during the week.
She has noticed an improvement in her skin and energy levels when she avoids these food groups.
Meghan Markle said: “I try to eat a vegan diet during the week and then be more flexible at the weekend.
But at the same time, it's all about balance. Because I exercise a lot, I never want to feel deprived.
I think as soon as you start depriving yourself, you start bingeing. It's not a diet; it's a way of life."
Trying to reduce animal proteins, while maintaining personal flexibility that promotes the long-term sustainability of a healthy diet, is a winning choice.
A further improvement concerns the approach to gluten.
Research suggests that completely eliminating gluten may not be the best nutritional choice.
We recommend carefully selecting foods containing gluten from ancient varieties of durum wheat, as this choice can lead to greater health benefits than completely eliminating all gluten.
4. Energy Drinks
Meghan prefers to avoid caffeine in the afternoon and instead opts for a green juice to get an energy boost.
Meghan Markle explained: “It's easy to fall into the trap of running for a coffee when the 16pm energy slump hits. But if I mix apples, kale, spinach, lemon and ginger in the morning and take it to work, I always find that sipping it is much more energizing than a cup of espresso.”
Certainly, the decision to avoid caffeine consumption in the afternoon and to opt for vegetable extracts represents an excellent choice.
Caffeine is the most commonly consumed psychologically and physiologically active substance worldwide.
However, it is not considered a drug of abuse, which is why no government restrictions have been imposed on its use.
It's important to note that while caffeine has well-documented positive effects such as increasing attention and cognition, it can also carry some potentially negative consequences.
For example, caffeine has been shown to induce anxiety in humans.
Furthermore, acute doses of caffeine have been shown to potentiate panic attacks in individuals with high levels of anxiety.
Importantly, caffeine can also increase glucocorticoid levels in the human organism and increase plasma cortisol levels, dysregulating normal circadian cycles and related metabolic-hormonal axes.
5. Healthy snacks
For snacks between meals, Meghan Markle prefers apple slices with peanut butter, a healthy and tasty option that provides energy without weighing you down.
We also agree on this choice since peanut butter is known to provide a greater feeling of satiety than fruit alone.
However, it is important to note that salmonellosis outbreaks associated with peanut butter consumption have occurred in the United States, resulting in numerous hospitalizations and deaths.
On top of that, over 3900 cases of contamination have been reported in products that contain peanut butter as an ingredient.
The main concerns regarding the food safety of peanut butter concern microbial contamination, particularly Salmonella spp., and the presence of biological toxins in the form of aflatoxin, which have been the subject of continuous reports in recent years.
6. Sunday dinner
Sunday dinner is one of Meghan's favorite meals.
He loves to cook a big dinner for friends and family.
Meghan Markle said: “I'm a big fan of Sunday dinners.
Whether it's stewed lamb, roast or a hearty soup, the idea of gathering for a hearty meal with friends and family on a Sunday makes me feel good.
Sunday is often a day dedicated to spending time with family or friends and can be considered a day to indulge in indulgences, that is, a day in which one allows oneself to loosen usual restrictions in favor of pleasures.
However, it is important to remember that there is nothing that prevents you from choosing a different day to indulge in some break from the rule during the week.
7. A taste connected to childhood
Meghan confessed that she sometimes has a craving for one of her favorite childhood dishes, namely mac 'n' cheese.
She said: “Now I buy organic if I feel like it, but I add a few frozen peas and make it a simple, creamy meal like when I was a child.”
Many people are attracted to foods that evoke childhood memories and occasionally indulging in less healthy food but linked to happy moments is important to consider, as it too can bring psycho-physical benefits.
8. Love for sushi and fish
Meghan is a sushi enthusiast and has said it is an essential part of her diet. Two of her favorite sushi restaurants in Los Angeles are Sugarfish and Sushi Park.
Although Meghan follows a mostly vegan diet during the week and focuses on health, she doesn't deny herself a glass of wine when she wants it. This demonstrates his balanced approach to nutrition and the enjoyment of food.
Meghan Markle has proven to have a balanced diet, with a variety of food choices that combine health and taste.
His diet reflects his active lifestyle and his love of food shared with others.
9. Love for yoga and pilates
Meghan Markle's mother was a yoga instructor, so it's no surprise that she likes a bit of movement on the mat, too.
She told Women's Health: My mom was a yoga instructor, so that practice is in my blood.
I love an intense vinyasa class and even better if it is done in a dark room by candlelight.
When Meghan lived in London, it was reported that she also attended Pilates classes before having a yoga studio built at Frogmore Cottage, where she lived with Prince Harry.
10. Exercise as a form of meditation
As well as attending yoga and pilates classes, Meghan has revealed her love of running and its physical and mental benefits.
Speaking to Women's Health, she said: "running has always been my form of moving meditation, which I appreciate because it allows me to get out of my thoughts."
Yoga is certainly one of the most widespread practices capable of contributing to improving the balance between mind and body.
11. Use supplements daily
During an interview with The Chalkboard, Meghan revealed that she regularly takes supplements such as magnesium, vitamin B12, multivitamins and other important micronutrients.
The regular use of different supplements highlights a culture linked to nutrition and well-being that goes beyond the average.
This demonstrates awareness that it is not a question of following occasional short-term treatments with some multivitamin, but rather of using the most important supplements daily in one's routine, transforming them into an integral part of our lifestyle.
In summary: Meghan Markle: is her approach to health and nutrition correct?
Meghan Makle's approach to wellness combines a flexible diet, regular exercise and supplements.
His balanced and holistic lifestyle has become a source of inspiration for those seeking to maintain their physical and mental well-being.
Although there are some details that could be further improved, there is certainly no denying that he follows a healthy lifestyle.
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