SALT LAKE CITY — The Mediterranean diet is one of the most thoroughly researched diet plans out there. The benefits are extensive, and go far beyond weight loss. But if you can’t fully commit to overhaul your eating habits, KSL health contributor Miki Eberhardt said even small swaps can provide big payoff.
Eberhardt explained the power of this diet and what it offers the human body.
“It really has an overall benefit for lots of reasons internally,” she said. “It’s going to reduce risk for chronic disease, heart disease, those chronic things like diabetes, cancers. It lowers certain markers like blood sugar, blood glucose and blood pressure, cholesterol … and it reduces inflammation overall. ”
Key Principles of the Mediterranean Diet
Prioritize produce
Whole grains
Healthy fats
More fish & legumes
Reduce red meat intake
Eberhardt explained that the Mediterranean diet is primarily plant-based.
“A lot of produce, whole grains,” she said.
She recommended choosing whole wheat over white bread and incorporating grains like quinoa, brown rice, and bulgur. Healthy fats like olive oil and avocado are staples, along with more fish and legumes for protein.
“Less red meat, and then a lot of spices versus salt to flavor,” she added, noting that herbs like dill, mint and garlic are used over salt.
Easy Mediterranean Diet Swaps
If you’re hesitant to commit fully, Eberhardt suggested starting with simple swaps.
Butter on Toast –> Avocado on Toast
“ Rather than just having butter on your toast for a breakfast thing, instead you could do avocado on your toast,” she said. “Get that heart healthy fat in.”
She also said nut butter is another option if avocado is too far out of your comfort zone.
Red Meat Chili –> Bean & Lentil Chili
Eberhardt suggested replacing ground beef in chili with beans and lentils.
“Using like a three bean and lentil chili. More of those legumes in there that can be protective for the heart and still get the protein in,” she said.
White Pasta –> Whole Wheat Pasta
Instead of reaching for white pasta, go for whole wheat instead.
“Even if you go half and half … that’s gonna be better than all white,” Eberhardt explained.
Chips –> Raw Nuts
“Packaged snacks can be tricky and this is where, like, nuts can be helpful,” Eberhardt said.
She said raw nuts are a heart-healthy, grab-and-go option that still give you a little bit of that salt you might be craving.
Cereal –> Oatmeal
Trade cold cereal for hot oatmeal.
“That’s gonna be more fiber, it’s going to be more filling and you can even add more to it,” Eberhardt explained.
Top with almonds or walnuts for healthy fats that keep you fuller longer.
Olive Oil & the Mediterranean Diet
“Olive oil is so heavy with the Mediterranean diet,” Eberhardt said.
She recommended using it in hummus or pairing it with vinegar and drizzling it on salads instead of creamy dressings for a heart-protective boost.
“Any more olive oil you can get is protective for the heart,” Eberhardt concluded.
Dining and Cooking