The Mediterranean diet is consistently a top contender on the best-rated diets list, and everydayhealth.com says  no surprise why. Studies show that the diet — rich in fruit, veggies, whole grains, and healthy fats  — promotes weight loss, slows aging, and can even cut your risk of cardiovascular disease in half. And the best news of all is that it may just be one of the easiest diets to adhere to. Surprisingly unrestrictive, you can still enjoy bread and even alcohol on the plan. And you don’t have to completely overhaul your diet to reap the benefits:

Swap Jelly for Berries

Fruits and vegetables should be staples of every healthy eating plan, and the Mediterranean diet is no exception, emphasizing that every meal is built around plant-based foods. If you’re a PB and J lover ditch the sugar-laden, processed jelly and opt for fresh berries instead. Layer sliced strawberries, raspberries, or blueberries on top of your peanut butter toast for a sweet and salty sandwich without any of the added sugars. Or make your own spread by pulsing berries in a blender until you reach a chunky, jelly-like consistency and use as you would jelly  — on sandwiches and toast and stirred into oatmeal.