The Sardine Diet is a high-fiber, reduced-calorie nutritional plan designed to help attain an ideal body weight and an ideal balance of the Omega-3 and Omega-6 essential fatty acids. New York-based dietitian and nutrition counselor Keri Glassman, MS, RD, CDN developed the plan and claims that a critical and optimal ratio between dietary fats can combat a host of health conditions.
The diet encourages eating a wide variety of natural foods, including lean proteins, whole grains, vegetables, nuts, and fruits high in fiber. However, the plan emphasizes tiny Nordic brisling sardines, as these fish contain among the lowest levels of mercury in seafood, while offering the most concentrated source of Omega-3 fatty acids—a vital nutrient lacking in the average American diet. Nordic brisling sardines also provide high concentrations of calcium, vitamin D, phosphorus, and other vitamins and minerals essential to proper nutrition, especially important in a weight-loss format.
Glassman claims that The Sardine Diet can help correct nutritional deficiencies inherent in the highly processed foods we typically eat by:
- Boosting “good” essential Omega-3 fats
- Cutting “bad” saturated fats and trans-fats
- Restoring an ideal Omega-6 to Omega-3 ratio
- Assuring more lean protein
- Offering more calcium and complementary vitamins and minerals
- Introducing more fiber-rich foods
- Reducing refined carbohydrates and high glycemic index foods
- Properly hydrating body tissues
Glassman supports her plan with research from cultures where there is a higher consumption of fish, showing a corresponding lower incidence of heart disease and stroke. Certain forms of cancer and diabetes also appear less frequently in these cultures. Omega-3 fatty acids found mostly in cold-water fish may be the key to many of these protective health benefits. Studies have proven that Omega-3’s can raise good cholesterol (HDL) while lowering bad cholesterol (LDL) and triglycerides in the blood.
Glassman educates readers about the “good” and “bad” dietary fats. A new food pyramid is introduced. Recipes are provided, along with a complete menu plan that details breakfasts, lunches, dinners, two daily snacks, and special dessert treats.
Keri Glassman, MS, RD, CDN, is a member of the American Dietetic Association, Greater New York Dietetic Association, American College of Sports Medicine, Sports, Cardiovascular and Wellness Nutritionists, Nutrition Entrepreneurs, Weight Management Dietetics Practice Group, and the Women’s Sports Foundation. She consults regularly on a variety of healthy food products and nutrition programs, and has worked as a food and nutrition advisor with a number of professional athletic organizations, including the National Hockey League New York Rangers, New York Giants, New York Mets, and the School of American Ballet.
Bibliography
edit- The Sardine Diet: The Secret to Losing Weight, Fighting Disease, and Staying Healthy for Life by Keri Glassman, MS, RD, CDN: Downtown Bookworks, 2006. ISBN 1-59971-456-6
External links
edit- The Sardine Diet Online Official website includes introduction, recipes, and body mass index calculator
- KKG Bodyfuel, Inc. Website for the nutritional counseling and consulting practice of Keri Glassman, MS, RD, CDN
- Pescetarian Life