{"id":7943,"date":"2016-06-30T00:00:00","date_gmt":"2016-06-30T00:00:00","guid":{"rendered":"https:\/\/togethercounts.com\/7-simple-swaps-to-make-your-diet-more-mediterranean\/"},"modified":"2016-06-30T00:00:00","modified_gmt":"2016-06-30T00:00:00","slug":"7-simple-swaps-to-make-your-diet-more-mediterranean","status":"publish","type":"post","link":"https:\/\/togethercounts.com\/es\/7-simple-swaps-to-make-your-diet-more-mediterranean\/","title":{"rendered":"7 Simple Swaps to Make Your Diet More Mediterranean"},"content":{"rendered":"

\"Med<\/p>\n

Looking to spice up your family meals? Consider making a few Mediterranean-style swaps!\u00a0 You may have considered the Mediterranean diet<\/a> in the past as it has been shown again and again to boost both short- and long-term health overall. In fact, according to the Mayo Clinic:<\/p>\n

\u201cAn analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.\u201d<\/em><\/p>\n

As part of the Together Counts\u2122 program for healthy, active living, we know that changing up your regular family meals is a great idea, plus the health benefits and tasty dishes make this eating style a winner. In fact, the beauty of this style of eating and lifestyle is that it can be easy and enjoyable to follow. These 7 simple swaps will help bring a little more Mediterranean to the dinner table.<\/p>\n

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  1. Order whole grains \u2013Mediterranean food is big on whole grains! Whole wheat pasta, quinoa, bulgur (used to make tabbouleh<\/a>) and more can add fiber and a variety of vitamins and minerals to your meal.<\/li>\n
  2. Opt for fish \u2013 It\u2019s no surprise that eating Mediterranean includes lots of seafood, which is abundant in the region. This lean protein is a cornerstone of a healthy diet and may help with increased satiety and improved muscle maintenance.<\/li>\n
  3. Opt for steamed or broiled \u2013 Mediterranean menu choices are often prepared using these more healthful methods that are generally lower in saturated fat and calories.<\/li>\n
  4. Reach for fresh herbs and spices \u2013 The vibrant flavors of Mediterranean foods primarily come from fresh herbs and spices or a dash of lemon \u2013 perfect for the warmer climate. These ingredients bring out the beautiful flavors of fresh foods without adding sodium.<\/li>\n
  5. Order the vegetarian choice \u2013 The Mediterranean diet<\/a> is known for its focus on plants. This includes a wealth of fruits and vegetables as well as beans and legumes, which provide plant-based protein and fiber as well as health-boosting phytochemicals.<\/li>\n
  6. Add nuts to your salad \u2013 Nuts are loaded with healthy fats associated with a host of health benefits<\/a>. Remember, even healthy fats can be high in calories so include them in moderation.<\/li>\n
  7. Request olive oil \u2013 If you like a good saut\u00e9ed veggie, make sure you\u2019re getting the most bang for your nutritional buck by requesting a small amount of olive oil. Like nuts, olive oil adds healthy fat to your diet. Also like nuts, it\u2019s high in calories so more isn\u2019t always better!<\/li>\n<\/ol>\n

    The Mediterranean diet is more than just a way of eating; it\u2019s a way of living that can support a healthy weight. This lifestyle includes plenty of movement, time spent with friends and family and a belief in moderation. Be sure to find ways to walk more, play more, socialize more and laugh more!<\/p>\n

    These are just some of the easy choices you can make to help your family embrace the Mediterranean diet. How do you incorporate the healthful ingredients and lifestyle of the Mediterranean into your day?<\/p>\n

    Healthy Dining\u2019s signature web and mobile site, <\/em>HealthyDiningFinder.com<\/em><\/a><\/span>, is the only search engine of its kind providing personalized dining out recommendations validated by Healthy Dining\u2019s team of registered dietitians. HealthyDiningFinder.com features more than 4,000 menu choices from participating restaurants nationwide enabling diet- and nutrition- conscious consumers to find nutrition information and Healthy Dining options emphasizing lean protein, fruits, vegetables, whole grains and unsaturated fats. <\/em>HealthyDiningFinder.com<\/em><\/a><\/span> also features a Kids LiveWell platform, a program developed by the National Restaurant Association, to help parents find restaurants offering healthier meals for children. With 25 years of expertise in the restaurant industry and hundreds of thousands of restaurant recipes analyzed for nutrient content, Healthy Dining is the most experienced restaurant nutrition services provider in the world.<\/em><\/p>\n

    For more healthy ideas for the kitchen take a look at these other posts from Together Counts!<\/p>\n