The Pyramid
These foods make up the base of the Med Diet Pyramid
What are whole grains, pastas, rice?
Chronic diseases such as cancer, heart disease, diabetes, and stroke occur less often when this diet is followed.
What is the Mediterranean Diet?
There are 2 non-food related principles of the Mediterranean way of life, and are part of the Pyramid.
What are Daily Physical Activity
and Healthy Socialization?
These are grain products that would be kept on hand for using this diet.
What are whole grain breads, pasta, rice, couscous, quinoa, ferro, sweet and purple potatoes, and other whole grain items.
Following the Mediterranean Diet, a cook would reach for this healthy fat more often than the unhealthy, saturated fat of butter.
What is Olive Oil?
A healthy, monounsaturated fat used often in the Med Diet.
What is Olive Oil?
Controlling this is easier when the Mediterranean Diet principles are followed, including getting daily physical activity.
What is weight?
What is glucose levels?
What is heart health?
This is often eaten in the place of dessert.
What is Fruit?
These are types of animal products that would be found in the Mediterranean Diet kitchen.
What are fish, poultry, eggs, cheese, and yogurt?
Red meats such as beef and pork are high in this type of fat. This fat has been shown to increase blood cholesterol levels and is related to heart disease.
What is SATURATED FAT?
Eaten sparingly and only on special occasions.
The Mediterranean Diet is regularly seen in use by people who live in these healthy areas around the globe.
What are BLUE ZONES?
This is a good option for a snack food that is high in healthy fat and provides protein.
What are Nuts and Seeds?
This is the main source of daily hydration on the Med Diet.
What is WATER?
What are olives, avacado, nuts, seeds.
This type of meat is eaten in limited quantities and only a few times per month.
What is red meat?
This aspect of the diet protects and improves Gut Health.
What is a high level of fiber?
What is a high level of fresh fruits and vegetables?
This beverage is often consumed with this diet. It provides a strong antioxidant called RESVERATROL. It is allowed, not necessarily recommended.
What is Red Wine?
Keep these on hand to limit daily salt intake.
What are herbs and spices?
Besides having more unsaturated fat, this protein source provides this fatty acid that has been shown to improve heart and brain health.
What is OMEGA-3 fatty acids found in fatty fish.
This type of animal protein is eaten on a regular basis on the Med diet in those countries surrounding the sea.
What is fish?
Because the diet is low in saturated fat, it naturally protects the health of this organ.
What is the Heart?
These are foods that are eaten DAILY on this diet.
What are whole-grain products, fruits, vegetables, yogurt, light cheese, olive oil, and nuts/beans/legumes?
This is a list of grain choices that are not very commonly used in the US.
What are: farro, bulghur, buckwheat, fonio, freekeh, millet, quinoa, sorghum, spelt, teff, wheat berries, oats and wild rice.
These are types of fish to limit in any diet.
What are farm-raised, and predator fish like swordfish?