4 Ways to Use the Mediterranean Diet Food Pyramid

1. Include Food From all Groups

Many times when people are following a diet for weight loss, they exclude certain groups of fruit, from fat to carbs to sugar. However, exclusion doesn't often work, and it is hard to maintain for a long period of time. The good news is that the Mediterranean diet food pyramid includes all the food groups. To gain the most benefits from a Mediterranean diet, you should eat from every group. Not only will this make your meals more interesting and better tasting, it is also good for your overall health. A bonus of the Mediterranean diet food pyramid is that it is very heart-healthy and can promote weight loss.

2. Eat What You Like

Because the Mediterranean diet food pyramid offers a large variety of foods, you can pick what you like to eat. If you don't like something, then don't force yourself to eat it. Find a tasty alternative. For example, fish is a very prominent source of protein on the Mediterranean diet food pyramid. However, if you really don't like fish, then substitute some lean chicken and more lentils and legumes for protein. Keep in mind that red meat and pork are at the very top of the Mediterranean diet food pyramid, and experts recommend you eat them about once a month, if at all.

3. Choose Snacks From the Lower Part of the Pyramid

The bottom part of the Mediterranean diet food pyramid contains bread, pasta, rice and other whole grains. Choose snacks from this category, coupled with fresh fruit and vegetables. Whole-wheat crackers accompanied by fresh carrots and celery sticks go well with a bean dip or hummus. Just like all the other diet food pyramids, sweets made from refined sugar should be limited to occasional treats only.

4. Follow the Recommendations of the Pyramid

Along with providing daily, weekly and monthly recommendations, the Mediterranean diet food pyramid offers several recommendations for eating better. These include reducing your intake of saturated fats from dairy and meat, limiting sugar and salt and drinking alcohol in moderation, if at all. Exercise is also key for overall good health. No matter which type of food pyramid you are following, you should include 30 minutes of physical activity every day.