Mediterranean Diet Pyramid – Mediterranean Diet Food Pyramid
The Mediterranean Diet Pyramid, originally introduced in 1993. by Oldways and Harvard School of Public Health was recently (in 2008.) updated. It is a major update with a goal to incorporate new findings from hundreds of health and nutrition science studies reported in the last sixteen years.
New Mediterranean Diet Pyramid is still simple in its form, it represents an up to date graphic format of traditional Mediterranean eating and drinking habits. In the new pyramid, all plant foods re placed at the base of the pyramid in a single group, indicating that these foods (vegetables, fruits, grains, nuts, olive oil) should be consumed most often.
Herbs and other spices are added to the pyramid to remind us of the health benefits and the role that herbs and spices have e in the Mediterranean cuisine. Other than that, the New Mediterranean Diet Food Pyramid still more or less the same Pyramid. with same basic guidelines:
Grains, vegetables, fruits should be the base of almost all meals because they represent an important source of minerals, vitamins and energy. Olive oil is in the same group, since olives and olive oil plays a central role to the Mediterranean Diet.
Fish and other seafood are next group, which should be consumed often, at least two times a week. Fish like sardines, tuna, and herrings are very rich in omega-3 fatty acids.
Less than the first two groups should be consumed the third one, in which yogurt, cheese and other dairy products are placed. They are to be eaten in moderate amounts, couple times a week (2-3). Eggs, poultry are also in this group.
The last group at the top of the Mediterranean Diet Food Pyramid is reserved for red meat and sweets, which should be on the menu in small portions, a couple of times every month. Red meat is preferred lean, without the high level of saturated fats founds in ground meat.
Wine and water also play an important role in Mediterranean eating habits. Wine is to be enjoyed moderately (one glass per meal).
These are the recommendations from the updated Mediterranean Diet Pyramid, and most adults can follow them. Pregnant women and children have special dietary needs that can also be accommodated within Mediterranean Diet, with some supplementation.
Mediterranean diet food pyramid is very similar to “Food Guide Pyramid” developed by the USDA (United States Department of Agriculture) in 1992. The main difference between Mediterranean pyramid and “My pyramid” is in wine and olive oil. Also, My pyramid does not indicate which foods should be consumed daily, weekly or monthly, but just establish the number of servings. Also this pyramid includes read meat in the same category with eggs, poultry and fish, which Mediterranean diet pyramids clearly separates. My pyramid is healthy, but very hard to follow, and needs some tweaks.
On the other hand, Mediterranean Diet Pyramid is easier to use and has clear instructions on which food can be eaten daily/weekly/monthly.
Click on the link below to download PDF file with a complete Mediterranean Pyramid!
