Healthy Swaps: Make it Mediterranean

by in Healthy Tips, June 13, 2013

mediterranean ingredients
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 »

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