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 her 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.
Her morning ritual includes a cup of warm water with a slice of lemon, followed by her favorite: whole-grain oatmeal, usually made with almond or soy milk, with bananas and agave syrup added for sweetness.
This breakfast certainly provides energy and nutrients to get through the day, but Meghan could substitute agave syrup, which despite its popularity for its low glycemic index, is highly processed and high 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 her favorite meal of the day.
Meghan Markle said: "I always hope to have lunch with other people so I can share some chips. For me, they are a food group in themselves."
This demonstrates his love for social and shared meals.
Typically, for 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 low glycemic index carbohydrates, 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
While Meghan does indulge in the occasional crisp, she is very health-conscious and tries to stick to a gluten-free and vegan diet during the week.
She noticed an improvement in her skin and energy levels when avoiding 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 protein while maintaining personal flexibility that supports the long-term sustainability of a healthy diet is a winning choice.
Another improvement concerns the approach to gluten.
Research suggests that eliminating gluten completely may not be the best nutritional choice.
We recommend carefully selecting foods containing gluten from ancient durum wheat varieties, as this choice may lead to greater health benefits than eliminating all gluten altogether.
4. Energy Drinks
Meghan prefers to avoid caffeine in the afternoon and instead opts for a green juice for an energy boost.
Meghan Markle explained: “It’s easy to fall into the trap of rushing to get a coffee when the 4pm 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 on it is much more energizing than a cup of espresso.”
Certainly, the decision to avoid caffeine consumption in the afternoon and opt for vegetable juices is 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 is important to note that while caffeine has well-documented positive effects such as increased attention and cognition, it can also come with some potentially negative consequences.
For example, caffeine has been shown to induce anxiety in humans.
Additionally, acute doses of caffeine have been shown to potentiate panic attacks in individuals with high levels of anxiety.
It is important to note that caffeine can also increase glucocorticoid levels in the human body and increase plasma cortisol levels, disrupting normal circadian cycles and related metabolic-hormonal axes.
5. Healthy Snacks
For between-meal snacks, Meghan Markle favors apple slices with peanut butter, a healthy and tasty option that provides energy without weighing you down.
We also agree with this choice since peanut butter is known to give a greater feeling of satiety than fruit alone.
However, it is important to note that there have been outbreaks of salmonellosis associated with peanut butter consumption in the United States, resulting in numerous hospitalizations and deaths.
In addition, over 3,900 cases of contamination have been reported in products containing peanut butter as an ingredient.
The main food safety concerns of peanut butter are microbial contamination, particularly by Salmonella spp., and the presence of biological toxins in the form of aflatoxin, which have been continuously reported in recent years.
6. Sunday dinner
Sunday dinner is one of Meghan's favorite meals.
She loves to cook a big dinner for friends and family.
Meghan Markle said: "I'm a big fan of Sunday dinners.
Whether it’s lamb stew, roast lamb, or a hearty soup, the idea of gathering for a hearty meal with friends and family on Sundays makes me feel good.
Sunday is often a day dedicated to spending time with family or friends and can be considered a day of indulgence, that is, a day in which we allow ourselves to loosen our usual restrictions in favor of pleasures.
However, it is important to remember that there is nothing that prohibits you from choosing a different day to indulge in a few exceptions during the week.
7. A taste connected to childhood
Meghan has confessed that she sometimes craves one of her childhood favorites, mac 'n' cheese.
She said: "Now I buy organic if I want, but I add some frozen peas and make it a simple, creamy meal like I used to make as a kid."
Many people are drawn to foods that evoke childhood memories, and occasionally indulging in a less healthy food that is associated with happy times is important to consider, as it too can provide psychological and physical benefits.
8. Love for sushi and fish
Meghan is a sushi enthusiast and has said that it is an essential part of her diet. Two of her favorite sushi restaurants in Los Angeles are Sugarfish and Sushi Park.
Although Meghan eats 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 shows her balanced approach to nutrition and enjoyment of food.
Meghan Markle has proven to have a balanced diet, with a variety of food choices that combine health and taste.
Her diet reflects her active lifestyle and her 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 also enjoys a bit of movement on the mat.
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 with candlelight.
When Meghan was living in London, she was also reported to have 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
In addition to taking yoga and Pilates classes, Meghan has revealed her love for 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 popular practices that can help improve 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 various supplements highlights a culture linked to nutrition and well-being that goes beyond the average.
This demonstrates awareness that it is not about following occasional short-term cures with some multivitamin, but rather about using the most important supplements in your daily routine, making them an integral part of your lifestyle.
Bottom Line: Meghan Markle: Is Her Approach to Health and Nutrition Right?
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.
While there are some details that could be further improved, there is no denying that he follows a healthy lifestyle.
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