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Mediterranean Diet Pyramid

What are the foods that form an important part of the Mediterranean Diet Food Pyramid?
(July 16, 2010)

The Mediterranean diet food is based on the Grecian diet. This is specific to the natives of Greece, Crete, and the southern parts of Italy. This particular Mediterranean diet places a lot of emphasis on the consumption of plant foods, fresh fruits, and olive oil. It also includes dairy products as part of this diet. Following this diet regularly is known to help in preventing heart disease and also preventing a recurrence of a stroke.

The Mediterranean diet food pyramid incorporates eating about 8 servings of certain grains in a day. The Mediterranean diet food list places a lot of emphasis on this and also recommends the consumption of yogurt and cheese on a daily basis.
The other recommendations of the Mediterranean diet food plan includes eating about 3 to 4 servings of fruit in a day as well as about 5 to 6 servings of vegetables daily. Legumes, beans, and nuts are also a vital part of this Mediterranean diet food pyramid. One should consume adequate amounts of olive oil in the daily diet and this can be added as part of the cooking process or drizzled over a fresh salad. The main part of the fat content for this Mediterranean diet comes from consuming olive oil. Hence it is essential to add olive oil to one’s diet as even fat is a necessary nutrient. Olive oil is considered to be the healthiest type of monosaturated fats.

One should also add plenty of meat to one’s diet on a daily basis and it is important to avoid red meats and consume white meats instead. Eating fish is recommended on a daily basis however red meat is recommended only once in a month. Meat is an integral part of the Mediterranean diet pyramid. Eggs are also included in this Mediterranean diet but in relatively small quantities. One is advised to eat these on a weekly basis and not on a daily basis. One should also drink wine regularly but in moderation. The limit stipulated as per this Mediterranean diet is about 1 to 2 cups of this wine to be consumed in the course of a day. One needs to drink at least 6 glasses of water per day. As part of this diet, one can even consume sweets as long as it is in moderation. These can be eaten on a weekly basis and not on a daily basis.
Submitted by S M on July 16, 2010 at 01:17


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