Quick Ways To Start A Mediterranean Diet

There is new, even stronger research backing up the Mediterranean diet as a way to prevent vascular disease. The diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine. So how can you make the switch? Start with small steps, jump-starting your effort with these top five tips:

1.    Sauté food in olive oil, not butter.

2.    Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.

3.    Choose whole grains instead of refined breads and pastas.

4.    Substitute fish for red meat at least twice per week.

5.    Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk.

Instead of this:	Try this Mediterranean option:
Chips, pretzels, crackers and ranch dip	Carrots, celery, broccoli and salsa
Sandwiches with white bread or rolls	Sandwich fillings in whole-wheat tortillas
White rice with stir-fried meat	Quinoa with stir-fried vegetables
Ice cream	Pudding made with skim or 1% milk

Also, consider adding sliced avocado to your sandwich instead of cheese, or forgoing the tomato sauce on your pizza. You can opt for egg whites or tofu rather than eggs, snack on olives or nuts instead of cookies, and have a glass of red wine instead of a mug of beer.