Healthy Swaps: Make it Mediterranean

The healthy benefits are numerous: better heart health and reduced risk of cancer and just to name a few. Use these swaps to make your diet more Mediterranean.

By: Dana Angelo White, M.S., R.D., A.T.C.

154354500

Groceries

Photo by: george tsartsianidis

george tsartsianidis

The health benefits of a Mediterranean diet are numerous – better heart health and reduced risk of cancer, just to name a few. Use these swaps to make your diet more Mediterranean.

Instead of: Butter

Choose: Olive Oil

The Payoff: No cholesterol and an abundance of heart-healthy monounsaturated fats. Drizzle on salads, add to marinades and use to sauté veggies.

Instead of: Beef

Choose: Salmon

The Payoff: A boost of omega-3 fats. These good-for-you fats are also found in walnuts, flax seeds, and canola oil. Make this easy grilled salmon with a fresh fruit salsa for a quick weeknight dinner.

Instead of: Salt

Choose: Fresh Herbs

The Payoff: Slash the sodium but lift up the flavor. Herbs will also add cell-protecting antioxidants.

Learn More: 10 Ways to Cut Back on Salt

Instead of: Sugary drinks

Choose: Wine

The Payoff: A reduced risk of heart disease (when consumed in moderation).

Instead of: Refined breads and pastas

Choose: Whole grains

The Payoff: More fiber, better digestion and more vitamins and minerals. Choose whole-grain cereals, breads and pastas as well as other grains like quinoa and farro.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

Next Up

My Mom’s Simple Swap Makes Tteokbokki Foolproof

Say goodbye to mediocre leftovers and overcooked rice cakes.

7 Healthy Dinners You Can Make All Year Long

Because healthy eating isn’t just a "January thing."

8 Healthy Soups You Need to Make This Fall

All of the comfort with none of the guilt.

7 Healthy Pizzas You'll Want to Make on Repeat

With a few simple swaps, you can enjoy pizza night more often.

Easy, Healthy Apple Desserts to Make Before Fall's Over

Use up those extra apples to make something sweet.

6 Healthy Treats to Make After Apple Picking — Fall Fest

Whether you prefer sweet Fujis or tart Granny Smiths, here are five healthy ways to use up your freshly picked apples this fall.

Easy and Healthy Breakfasts You Can Make Even When You're Short on Time

Here's how to make your first meal of the day a nutritious one without making yourself crazy.

This Pediatrician-Designed Tableware Makes It Simple to Teach Kids How to Eat Healthy

Ahimsa Home is a line of stainless-steel dishes that double as educational tools.

Healthy Swaps: Smoothies

Sse these tips to swap empty-calorie smoothie components with smarter, high-energy ingredients for a leaner, meaner frozen treat.

Healthy Swaps: Salads

Salads made our list of 9 Healthy Foods to Skip because they can be deceptively high in calories, especially if you pile on the toppings and dressing. But not all salads are calorie nightmares and it’s ok to indulge in some --not all -- of your favorite higher calorie ingredients. Use our tips to build a better salad.

HealthyEats

Healthy Swaps: Make it Mediterranean

154354500

Related Pages