Olive Oil Nutrition: How to Keep Your Diet Healthy

by | Mar 15, 2023 | Health and Wellness

By <a href="https://www.sesres.com/author/chrisburres/" target="_self">Chris Burres</a>

By Chris Burres

c60 Researcher, Engineer, Inventor and Co-Founder of SES Research Inc, EST 1991.

These days it seems everyone has been talking about olive oil benefits. Just Googling “olive oil” yields countless pages about how good it is for you.

But as you look at all this great information you might be wondering, “How can I add olive oil to my diet the right way? I don’t want to overdo it, but I also don’t want to under-do it either.”

If you’ve been wanting to get the best olive oil benefits into your diet, read on.

Try it with olive oil instead of butter for a tasty way to up your antioxidant intake.

Consider the Mediterranean Diet

While there are a lot of fad diets out there, the Mediterranean diet might actually have some medical merit to it. According to the Mayo Clinic, research has shown that the Mediterranean diet can reduce the risk of heart disease.

There are a lot of reasons for this, but the main reasons seem to be a well-balanced diet and olive oil. Below we’re going to go over the basics of the diet and how olive oil nutrition could be included in your meals.

Diet Basics

The basics of the Mediterranean diet are:

  • Eating plant-based foods like fruits, nuts, veggies, whole grains, and legumes.
  • Lowering salt intake by using herbs to flavor food instead
  • Using olive oil instead of butter in recipes
  • Having red meat only a few times a month
  • Eating fish and poultry at least twice a week
  • Eating meals with family and friends
  • Drinking red wines in moderation, about 5 oz a dat.

The best part about this diet is that you can still enjoy that nice steak or burger. You don’t have to nix it from your menu forever. Just include it every once in a while and not every week.

So how can you make olive oil and other healthy foods part of your diet?

Try different recipes. The trick to any diet is finding recipes that you genuinely like, no matter the diet. In the sections below we’re going to give you some heart-healthy meal suggestions.

Nuts and Grains

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Let’s say you’re at work and you need a little something before lunch. Since nuts are high in unsaturated fats they make for a perfect snack. It keeps you satisfied without craving unhealthy snacks like chips.

One thing that’s huge in the Mediterranean diet is bread. A lot of diets try to limit bread, but this one doesn’t. That’s because bread itself isn’t bad; it’s the type of bread.

White bread and soft bread brands like Wonder Bread are fine once in a while, but if you’re going to make bread a regular part of your diet, opt for whole grain bread. Why?

Soft white bread is so easy to digest that not only do you not feel as full, but you also tend to overeat it. Whole grain bread is harder to digest, so you’ll feel fuller, longer. Plus, there are many whole grain bread brands that contain seeds and nuts – an easy way to combine the two foods.

When shopping for bread at the store make sure the label says 100% whole grain.

If you do enjoy bread, try it with olive oil instead of butter for a tasty way to up your antioxidant intake. Or, you can put your C60 in olive oil dose on a plate with some herbs. Dip in the bread to sop up of the herb and C60 goodness for a super boost of health.

Drinking wine in moderation, about 5oz a day.

Fruits and Veggies

olive oil benefits, olive oil nutrition

Everyone has heard that eating or fruits and veggies is good for you. However, for some people the prospect of eating leafy greens doesn’t seem appetizing. So how can you make a veggie dish that tastes good?

Try olive oil. Adding a little olive oil to your veggie dishes is an easy way to add flavor and healthy antioxidants. Here’s a simple recipe you can use to get started.

Sauteed Spinach with Olive Oil


  • 1-2 tablespoons of olive oil
  • 1-2 gloves of garlic
  • A small pinch of salt
  • A small pinch of pepper
  • 1 bunch of spinach, washed
  • A dash of Italian seasoning


Put olive oil in a frying pan on medium-low heat. While that’s heating up, crush or chop your garlic.

You know the olive oil is hot enough when it “shimmers.” Add in your garlic. Then, take your washed spinach and add it to the pan. Add in the salt, pepper, and a dash of Italian seasoning.

If you think there’s too much spinach for the pan, don’t worry. It will shrink down as it cooks. Just be sure to use some tongs to keep tossing it around in the olive oil and spices. Within minutes you should have a side dish to compliment any main dish.

Red Wines and Poultry

olive oil benefits, olive oil nutrition

Red wine is a great way to add a quick health boost to your day. It’s full of antioxidants, which are great for your heart. So if you’re having red wine with dinner, keep it to one glass or about 5 ounces.

“What if I’m not a fan of wine?” If you’re not a fan of wine or need to avoid it, that’s fine. This portion of the diet is totally optional.

When it comes to chicken, there are many healthy recipes to choose from. One such recipe is from Chef John. It’s called Greek Lemon Chicken with potatoes.

What’s great about this recipe is that it uses a small amount of salt to let the seasonings to do the flavoring. Plus, it’s a great way to add olive oil to your diet.

Are You Ready to Feel the Olive Oil Benefits?

If you’re looking for a quick nutrition boost and a better, healthier life, try taking C60 in olive oil today. Many say C60’s antioxidant properties make their usual workout routines easier to complete and leave them less winded at the end.

To learn more about what C60 can do, call 713-686-9662 or click here. Click the button below to order C60 today!

Olive Oil Nutrition: How to Keep Your Diet Healthy | SES Research – Houston, TX