The Mediterranean diet, representative of the people who live along the Mediterranean Sea, features a high intake of plant foods and unsaturated fats with moderate amounts of red wine and minimal red meat. The U.S. Department of Agriculture food guide pyramid encourages fruits, vegetables, whole grains and unsaturated fats as part of the ideal American diet. The two diets differ in terms of the proportions and specific types of foods emphasized, but both diets try to help you live the healthiest life possible.
Mediterranean Diet Features
The Mediterranean diet pyramid uses fruits, vegetables, potatoes, breads, grains, beans, nuts and seeds as its foundation. Olive oil is the primary fat, while butter and margarine are used very sparingly. A daily Mediterranean plan also includes consumption of yogurt and cheese. Fish and poultry are the proteins of choice, but only eaten a few times per week. Eggs, as part of recipes or on their own, are also regularly included as part of the Mediterranean diet. Desserts usually consist of fresh fruit, particularly dates and berries. Red meat is on the menu only once or twice per month. A Mediterranean diet also includes one to two glasses of red wine per day as an optional part of the eating plan.
U.S. Diet Features
The U.S. Food Guide Pyramid uses grains as its foundation, recommending a minimum of 6 oz. daily. Although the USDA makes the recommendation that half of these grains come from whole grain sources, white breads and refined grains are not entirely discouraged. Fruits and vegetables also are emphasized by the U.S. Food Guide Pyramid, but to a lesser extent than they are on the Mediterranean Diet. Nuts and seeds, as well as beans, are grouped with meats, poultry and fish. Nuts and seeds are not foundation foods for the USDA pyramid. Like the Mediterranean diet, the U.S. diet also encourages dairy consumption in the form of low-fat milk, yogurt and cheese. Alcohol is considered a discretionary food and not a recommended part of the official USDA pyramid plan.
Processed Foods
Much of the American diet is based on convenient, highly processed foods. The USDA pyramid permits white bread and commercial cereals as well as canned fruits and vegetables. The Mediterranean diet emphasizes foods close to nature that are minimally processed. A Mediterranean diet also encourages consumption of locally grown and seasonal produce.
Fat Considerations
While the USDA pyramid mentions oils as being favorable to saturated or trans fats, it does not advocate as liberal an intake as the Mediterranean pyramid. The Institute of Medicine advises Americans to consume between 20 percent and 35 percent of daily calories in the form of fats, while the Mediterranean diet may include more than 35 percent of calories from fats. The Mediterranean diet does not include much saturated fat, found in animal products, but an American diet allows for moderate consumption -- up to 15 g daily for a 2,000-calorie diet.
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