We know that many of you want to hit the gym and get back into shape in 2017, and perhaps a big reason for that is to take off the weight from holiday excesses and shed the pounds that have plaguing you once and for all. At the same time, we know that oftentimes these efforts often fail because the changes are so drastic that they’re not able to be sustained over time.


Might we suggest something? Swap out the butter or any of the cooking oils that can be referred to as vegetable oil in your diet for olive oil. But perhaps you need a little bit more convincing as to why this is such a great idea. First off, we are in the throes of a crisis that sees over 2/3 of US adults as overweight or obese. According to findings presented with the new Federal Nutrition Guidelines at the beginning of 2016, a major part of that was the increase in the amount of added fats coming from processed foods being consumed (along with a greater consumption of grains).


So, the data’s out there showing that there’s a need for people to take even more strides towards eating more nutritious diets, but the abundance of choice can seem daunting. There are lots of oils out there, but why pick olive oil? Here’s a little breakdown from Smart Living Network: Out of all the different cooking oils out there, olive oil by far is the most highly-recommended for its health benefits. Olive oil trumps other oils in terms of the other added benefits out there you. In case you’re allergic to peanuts, then consuming peanut oil is not the best idea.


In a recent study part of the PREDIMED trial, those followed high-fat Mediterranean diet supplemented with extra virgin olive oil, compared to a low-fat control group and another supplemented with nuts, saw a greater lowering of body fat in subjects between men between 55 and 80 and women between 60 and 80. The other groups saw, in contrast, an increase in waistlines.  


What are some easy ways to go ahead and make the swap?


  1. Convert the quantities of vegetable oil, butter, etc. in recipes to olive oil. There are plenty of conversion charts available online that let you simply convert the amount of butter or vegetable oil listed in a recipe into the corresponding amount of olive oil. While olive oil is more often associated with savory recipes, it IS possible to swap butter out for olive oil in some baked goods when at all possible. To get started, check out this conversion chart here.

  2. Don’t butter your food but drizzle with olive oil instead. One of the major staples of a traditional Spanish breakfast is toast with olive oil (and very often grated tomato) on top. But you can also use olive oil in your mashed potatoes, on top of your baked potato, or even on your corn-on-the-cob.

  3. A teaspoon of olive oil + egg white = Less cholesterol. It may seem strange, but thanks to Shape magazine, we found a great alternative to using whole eggs in recipes. This is ideal for those who are also watching their cholesterol as they add more olive oil into their diet. To replace a whole egg, you combine one teaspoon of olive oil with the egg white to get the same value as including the yolk and white.

With it now being so easy to swap out butter and other oils for olive oil, what are you waiting for?