Mediterranean Diet Pyramid
== 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:
- **Fish and Seafood**: Recommended at least twice a week.
- **Poultry, Eggs, and Dairy products**: Such as cheese and yogurt, consumed in moderate portions.
Top of the Pyramid[edit | edit source]
The top of the pyramid includes foods that should be consumed less frequently:
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:
- Reduced risk of cardiovascular disease.
- Lower incidence of type 2 diabetes.
- Improved weight management.
- Enhanced cognitive function and reduced risk of Alzheimer's disease.
See Also[edit | edit source]
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Contributors: Prab R. Tumpati, MD