1: Introduction Uncover 3 simple swaps to make your Mediterranean diet anti-inflammatory and family-friendly.

2: Olive Oil Trade butter for olive oil in cooking and baking for heart-healthy fats.

3: Whole Grains Switch refined grains for whole grains like quinoa or brown rice for added fiber.

4: Lean Protein Opt for lean proteins like fish, beans, or tofu instead of processed meats.

5: Colorful Veggies Incorporate a variety of colorful vegetables like bell peppers and spinach for antioxidants.

6: Fresh Herbs Use fresh herbs like basil and cilantro to add flavor without excess salt.

7: Nuts and Seeds Snack on nuts and seeds for a dose of healthy fats and inflammation-fighting nutrients.

8: Spices Season dishes with anti-inflammatory spices like turmeric and ginger for extra health benefits.

9: Meal Planning Plan ahead to ensure your family can easily adopt these Mediterranean diet swaps for a healthier lifestyle.