Food Swaps to Help You Follow a Mediterranean-Based Diet

Olive Oil Instead of Butter:

Use extra virgin olive oil in place of butter for cooking and as a drizzle for salads. Olive oil is a key component of the Mediterranean diet.

Refined Grains:

Choose whole grains like quinoa, bulgur, brown rice, and whole wheat bread instead of refined grains. Whole grains provide more fiber and nutrients.

Fresh Fruits for Dessert:

Instead of sugary desserts, opt for fresh fruits like berries, oranges, or figs. They offer natural sweetness and are packed with vitamins and antioxidants.

Lean Protein Sources:

Incorporate more fish, legumes, and nuts as protein sources instead of red or processed meats.

Regular Yogurt:

Greek yogurt is thicker and richer in protein than regular yogurt. Choose plain, unsweetened Greek yogurt and add fresh fruits or a drizzle of honey for sweetness.

Lots of Vegetables:

Make vegetables the star of your meals. Include a variety of colorful vegetables in salads, stews, and side dishes.

Spices Instead of Salt:

Season your dishes with herbs like basil, oregano, and thyme, along with spices such as cumin and cinnamon.

Nuts and Seeds as Snacks:

Instead of processed snacks, choose nuts (like almonds and walnuts) and seeds (such as flaxseeds and chia seeds) for a nutrient-dense and satisfying snack.

Red Wine in Moderation:

If you consume alcohol, enjoy red wine in moderation. It's a common part of the Mediterranean diet and is believed to have some cardiovascular benefits.

Sugary Drinks:

Hydrate with water instead of sugary sodas or beverages. You can also enjoy herbal teas or infuse water with citrus fruits and herbs for added flavor.

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