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From burgers to mac and cheese, how to make your favorite foods Mediterranean diet-friendly, according to a dietitianhttps://www.businessinsider.in/science/health/news/from-burgers-to-mac-and-cheese-how-to-make-your-favorite-foods-mediterranean-diet-friendly-according-to-a-dietitian/slidelist/97399191.cms2023-01-28T16:44:51+05:30

From burgers to mac and cheese, how to make your favorite foods Mediterranean diet-friendly, according to a dietitian

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Rachel HosieJan 28, 2023, 16:44 IST

From burgers to mac and cheese, how to make your favorite foods Mediterranean diet-friendly, according to a dietitian — <p class="ingestion featured-caption">Swap a deep-dish pizza for a thin, wholemeal base pizza topped with vegetables to make it more Mediterranean diet friendly.Getty</p><ul class="summary-list"><li>The Mediterranean diet is <a href="https://www.insider.com/mediterranean-diet-ranked-as-best-diet-of-year-6th-time-2023-01" rel>widely considered to be one of the healthiest ways to eat</a>.</li><li><a href="https://www.insider.com/mediterranean-diet-cheap-foods-list-dietitian-kitchen-2023-1"></a>A registered dietitian told Insider how popular dishes can be given <a href="https://www.insider.com/mediterranean-diet-simple-food-swaps-nutritionist-approved-2023-1">Mediterranean diet tweaks</a>.</li></ul>

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Cheeseburger and fries

Cheeseburger and fries — A bean burger is a good alternative to a hamburger.Shutterstock/Triff
If you love a cheeseburger and fries, you can add a Mediterranean diet twist by grilling instead of frying the burger patty, using a small amount of cheese, adding lettuce and tomato, and using a wholemeal bun, dietitian Kirsten Jackson told Insider.
Instead of fries, serve alongside a side salad or oven-baked potato wedges cooked in olive oil.
Another option would be a bean burger or grilled salmon burger, she said.

Pancakes with butter and maple syrup

Pancakes with butter and maple syrup — Wholemeal flour can make pancakes more Mediterranean diet-friendly.iStock
To make your pancakes more Mediterranean diet-friendly, use wholemeal flour and top them with berries, Jackson said.

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Fried chicken and waffles

Fried chicken and waffles — Chicken fried in olive oil is an alternative to fried chicken.Aimee M Lee/Shutterstock
While fried chicken and waffles wouldn't be found in the Mediterranean diet, Jackson suggested making a meal of chicken fried in olive oil and served with a large salad.
"Try to include a whole grain in your salad like quinoa and then as many different vegetables as possible," she said. "Think 'eat the rainbow.'"

Sugary cereal with milk

Sugary cereal with milk — Cereals can contain a lot of sugar.Shutterstock
Swap sugary cereals for oatmeal (jumbo rolled oats rather than processed instant oats) with milk, adding berries for sweetness, Jackson said.

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Cookies, muffins, and chips

Cookies, muffins, and chips — Wholemeal muffins are a good swap for regular muffins.LauriPatterson/Getty Images
Instead of snacking on cookies, muffins, chips, and other heavily processed treats, keep hunger at bay with snacks like dried fruit, nuts, seeds, dark chocolate, homemade wholemeal muffins, roasted chickpeas, fruit, and vegetable sticks, Jackson said.

Deli meat and cheese sandwich

Deli meat and cheese sandwich — Wholemeal bread can give a sandwich a Mediterranean diet twist.Justin A / Yelp
Instead of using white bread, deli meats, cheese, and mayo for your sandwich, make it more Mediterranean by using wholemeal bread, smoked salmon, and cucumber, Jackson said.

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Deep-dish pizza

Deep-dish pizza — Try a thin-based pizza instead of a deep dish.Irene Jiang/Business Insider
Pizza doesn't have to be off the menu, simply swap deep-dish or a thick base for a thinner, wholemeal base and top with lots of vegetables, Jackson said.

Mac and cheese

Mac and cheese — Adding vegetables to mac and cheese can make it healthier.Igor Dutina/Shutterstock
To put a Mediterranean diet-style twist on a classic macaroni cheese, Jackson recommends using wholemeal pasta and blending mixed vegetables into the sauce.

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Grilled cheese

Grilled cheese — Using wholemeal bread can make a grilled cheese sandwich more Mediterranean diet-friendly.iStock / Ju-Lee
Jackson recommended using wholemeal bread when making a grilled cheese, or choosing an entirely different snack like oatcakes with peanut butter.

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