Mediterranean Diet Pyramid

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Harvard food pyramid.png

== Mediterranean Diet Pyramid ==

The Mediterranean Diet Pyramid is a nutritional guide inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet emphasizes the consumption of plant-based foods, healthy fats, and lean proteins, and is associated with numerous health benefits, including reduced risk of chronic diseases and improved longevity.

Structure of the Pyramid[edit | edit source]

The Mediterranean Diet Pyramid is divided into several levels, each representing different food groups and their recommended frequency of consumption:

Base of the Pyramid[edit | edit source]

The base of the pyramid consists of foods that should be consumed daily and in the largest quantities:

  • **Fruits and Vegetables**: A variety of fresh, seasonal fruits and vegetables are encouraged.
  • **Whole grains**: Foods such as whole grain bread, pasta, rice, and cereals.
  • **Olive oil**: The primary source of fat, used in cooking and dressings.
  • **Legumes and Nuts**: Beans, lentils, chickpeas, almonds, and walnuts.
  • **Herbs and Spices**: Used to flavor foods instead of salt.

Middle of the Pyramid[edit | edit source]

The middle levels include foods that should be consumed in moderate amounts:

Top of the Pyramid[edit | edit source]

The top of the pyramid includes foods that should be consumed less frequently:

  • **Red meat**: Limited to a few times per month.
  • **Sweets**: Consumed occasionally.

Lifestyle Recommendations[edit | edit source]

In addition to dietary guidelines, the Mediterranean Diet Pyramid emphasizes the importance of:

  • **Physical activity**: Regular exercise and physical activity.
  • **Social interactions**: Sharing meals with family and friends.
  • **Hydration**: Drinking plenty of water, with moderate consumption of wine, particularly red wine, during meals.

Health Benefits[edit | edit source]

The Mediterranean Diet has been associated with numerous health benefits, including:

See Also[edit | edit source]


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Contributors: Prab R. Tumpati, MD