What Is the Mediterranean Diet?

The Mediterranean Diet Food Pyramid

Let's start with the base of the pyramid. This calls for being more active and enjoying your meals with others. One of the claims of the Mediterranean diet is that eating good food alone isn't enough to living a healthy life. This diet claims that cooking and enjoying the experience of eating at the table with family and friends help contribute to good health. This bottom tier also includes looking for ways to be more active, such as dancing, playing sports, or simply going for a walk.
 
The next tier in the pyramid includes foods that you should try to eat a variety of every day. This includes:
 
  • Whole grains
  • Fruits
  • Vegetables
  • Beans
  • Herbs
  • Spices
  • Nuts and peanuts
  • Healthy fats, such as olive oil.
 
These are considered the core foods of the Mediterranean diet, as these will be the items you shop for, prepare, and eat most often.
 
Next up on the pyramid is fish and seafood, which are great sources for omega-3 fatty acids. The Mediterranean diet recommends eating fish or seafood at least twice a week. Salmon, tuna, and herring are good choices.
 
The next level up on the pyramid is yogurt, cheese, poultry, and eggs. These items are considered central to the Mediterranean diet, but should be consumed in reasonable portion sizes. These should be eaten in moderate portions daily to weekly.
 
The top of the pyramid consists of red meat and sweets. These foods should be considered "sometimes" foods that you would eat less often while following the Mediterranean diet.
 
What are the beverages for this diet? Water and wine. Be aware that this diet allows you to have wine in moderation. This means up to one glass per day for women and two glasses for men. It is also recommended that you drink water throughout the day.
 
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