The Mediterranean diet has topped the 2019 best-rated diet list! Rich in fruits and vegetables, whole grains, healthy fats and lean meats, the diet offers a plan that can be easy to follow. Unlike other more restrictive diets that seem to eliminate ingredients, the Mediterranean diet serves as a list of what you should eat more of.
Chances are you probably don’t have to completely modify your diet to realize the benefits of this plan. But if you’re looking for some help, here are a few simple and healthy Mediterranean diet food swaps to get you started. Over time these choices can become habits and ultimately add up to long-term health benefits.
Swap Butter or Vegetable Oil for Extra Virgin Olive Oil
From salad dressings to sautéing vegetables, Extra Virgin Olive oil is used extensively in the Mediterranean diet. While vegetable oils are mostly made up of inflammatory fats known as Omega-6 fatty acids, EVOO is full of healthier fats like anti-inflammatory omega-3s. Even swapping out butter for baking with extra virgin olive oil is a surprisingly delicious option!
Swap Meat for Fish
Fish is one of the most beneficial protein sources for your diet. Experts claim that fattier fish like salmon are considered the healthiest because they are filled with essential nutrients like Vitamin D and omega-3 fatty acids. If you need ideas on how to include fish into your diet try this low-and-slow oven method that can be used on a wide variety of fish.
Swap Granola Bars for Nuts
Although granola bars are considered a great grab and go snack, many brands are made with refined sugars and loaded with processed ingredients and sodium. A better snack option? Nuts. Tasty, convenient and highly nutritious, nuts are an excellent source of protein, good fats and antioxidants.
Swap Sour Cream for Greek Yogurt
From dips and salad dressings, to topping tacos or baked potatoes, Greek yogurt delivers a creamy, tangy option to use with your favorite foods. Higher protein, lower fat and with probiotics that may improve digestive health, Greek yogurt is a great substitute for sour cream.
Swap Salt for Herbs and Spices
Salt is popular in cooking because it tastes good and it’s also so easy to use. But, we know that eating too much salt isn’t all that healthy. Instead, try an herb or spice blend that can add flavor to your meals without the salt.