The Mediterranean diet places an emphasis on whole grains, nuts, beans, fruits, vegetables and olive oil while fish, dairy foods and eggs are eaten in moderation, according to the American Heart Association. Red meat is rarely consumed. The benefits of this eating style for children are ones that carry over throughout their life if they continue to follow it. The Mediterranean diet is a lifestyle that is conducive to good health for kids now and as they grow up.
Mediterranean Diet Pyramid
The traditional Food Guide Pyramid was altered to include the specific foods that make up the Mediterranean diet and then changed yet again to make it appropriate for children who are eating in such a way. According to the Oldways Preservation and Exchange Trust, the bottom of the pyramid includes a healthy amount of physical activity, which children need to grow and stay healthy. It then moves up from there with the foods eaten in the largest amounts up to foods that are eaten sparingly or not at all. The most servings a child will eat on the Mediterranean diet daily are from the grain group, then plant foods, next up is olive oil followed by cheese and yogurt. Groups consumed weekly include eggs, meat and sweets, while red meat is consumed only once a month or less.
Foods
Children should be eating a variety of foods from all of the food groups on the Mediterranean diet to cover their nutrient needs each day. According to MayoClinic.com, the foods that make up a large part of the diet include fruits, vegetables, nuts and grains. This includes pasta, rice, potatoes and polenta as well as almonds, pistachios, cashews, walnuts and peanut butter. A variety of fruits and vegetables should be eaten to get adequate nutrients from your diet. Fish, such as trout, mackerel and salmon, and poultry are meats that are consumed weekly by children on the Mediterranean diet as well as moderate intake of eggs and sweet treats. Yogurt and cheese should be low-fat versions, and butter should be replaced with olive oil.
Considerations
It is important to remember that any healthy lifestyle should include a healthy dose of exercise each day, and the Mediterranean diet makes this clear by making it the base of the pyramid. In addition, MayoClinic.com says that using spices and herbs instead of salt is an important component of the Mediterranean diet. It may take some time to get children used to stronger flavors, but perseverance is the key. Wine is also advocated on the Mediterranean diet, but purple grape juice is an alternative to red wine, according to MayoClinic.com and is something that children can drink until they reach the legal drinking age of 21.
Benefits
Following the Mediterranean style of eating has been linked with a reduction in heart disease, cancer, Alzheimer's disease and Parkinson's disease, according to MayoClinic.com. While these are not traditional childhood diseases, getting kids started on a healthy diet will protect their health in the future as well as giving them the tools necessary to make healthy choices on their own. In addition, a diet high in fruits and vegetables encourages children to stay at a healthy weight. Limiting meat and dairy foods cuts a child's intake of saturated fat. However, Jackson Siegelbaum Gastroenterology recommends consulting with your child's doctor before beginning any new eating plan, the Mediterranean diet included.
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