The Mediterranean Diet Pyramid

With so many healthy eating plans available, choosing one can be difficult. The Mediterranean Diet Pyramid is a way of eating that can help you maintain a healthy lifestyle. If you need to lose weight, lower your cholesterol or control your blood sugar--or you just want to be healthy--this plan can help you reach your goals. Several studies have shown that people who follow the Mediterranean diet live longer, according to a review in the September 2010 issue of "the Journal of Clinical Nutrition."

History

The Mediterranean Diet Pyramid was introduced in 1993 by the Harvard School of Public Health, the European Office of the World Health Organization and the nonprofit organization, Oldways. It is based on the diet of those living on Crete in the 1960s. This population group had a very low incidence of chronic diseases and one of the highest life expectancies in the world. The Mediterranean Diet Pyramid was updated in 2008.

The Plan

The Mediterranean Diet Pyramid consists of four food groups. The base of the pyramid and the largest food group includes fruits, vegetables, grains, nuts, legumes, seeds, olives and olive oil. The fish and seafood group comes next. Poultry, eggs, cheese and yogurt make up the next group. The smallest group at the tip of the pyramid is composed of meats and sweets.
Foods in the Mediterranean Diet Pyramid are high in fiber, rich in vitamins and minerals, low in saturated fats and high in monounsaturated fats. Following this diet can keep your heart healthy.

Features

According to Oldways, the Mediterranean diet concept advocates minimally processed, locally grown foods. Olive oil is the principle fat and should replace butter and margarine. Total fat intake is 25 to 35 percent of calories with less than 7 to 8 percent from saturated fat. Fish and poultry should be eaten twice a week and red meat just a few times a month. You can consume up to seven eggs a week. Eat fruit for dessert. If you drink wine, limit it to two glasses per day if you're a man and one glass if you're a woman. Physical activity and drinking plenty of water are also encouraged.

Professional Insight

The American Dietetic Association, the Mayo Clinic and other health organizations agree that the Mediterranean Diet Pyramid is a healthy eating plan. The "American Journal of Clinical Nutrition" review claims that the diet protects against many chronic diseases, including cancer, heart disease and stroke.

Updates

The 2008 revisions to the diet grouped all fruits, vegetables, grains and olive oil together. This was done to emphasize the health benefits of these foods. Herbs and spices were added to the pyramid. The revisions also recognized the importance of fish and other seafood in the diet.