A diet pyramid illustrates food categories and proportions of foods you should eat relative to other foods. The Mediterranean diet pyramid is based on scientific evidence. Research by scientists at the University of Athens Medical School in Greece and published in the "New England Journal of Medicine" in 2003 demonstrates the Mediterranean diet increases longevity and reduces risk of death from heart disease, cancer and other conditions. Consult your doctor about your diet.
Plant-Based Foods
The Mediterranean diet emphasizes whole, plant-based foods that include fruits, vegetables, nuts, seeds, legumes, whole grains and olive oil. Fruits and vegetables are concentrated with vitamins, minerals and antioxidants. Nuts and seeds contain healthy fats that include monounsaturated and polyunsaturated fatty acids. Walnuts and flaxseeds contain an omega-3 fatty acid called alpha-linolenic acid that may reduce your risk of heart disease. Legumes include beans, peas and lentils. Legumes contain vitamins, minerals and soluble fiber, an indigestible substance that may lower your cholesterol levels by reducing the amount of dietary cholesterol you absorb and help you control you control your blood sugar by slowing down the absorption of sugar from foods. Whole grains contain the germ, endosperm and bran, which together contain high concentrations of vitamins, minerals and oils. Olive oil is a monounsaturated fatty acid that helps to protect you from heart disease.
Fish
Fish, particularly cold water fatty fish, such as salmon, herring and sardines, are rich sources of omega-3 fatty acids called eicosapentaneoic acid and docosahexaneoic acid. The American Heart Association recommends that you eat fatty fish at least two times per week. The Mediterranean diet includes low to moderate amounts of fish.
Dairy, Eggs and Poultry
The Mediterranean diet also includes low to moderate amounts of dairy, particularly low-fat yogurt and cheese and low amounts of eggs and poultry. Dairy and poultry are good sources of protein, but contain cholesterol and saturated fat, risk factors for cardiovascular disease. By consuming low-fat dairy and limiting your intake of poultry, you can reduce your risk of heart disease.
Red Meat
Consuming red meat, especially processed meat, such as hot dogs, salami and pastrami, can increase your risk of cancer. Research by scientists at the University of Oslo in Norway and published in the "Asian Pacific Journal of Cancer Prevention" in 2009 found that a high intake of red meat is associated with significant increase in risk of cancer of the oral cavity, pharynx, esophagus, larynx, stomach, colon, rectum, lung, breast, prostate and bladder. Nonetheless, the Mediterranean diet limits the intake of red meat.
References
- MayoClinic.com; Food Pyramids: Explore These Healthy Diet Options; June 2010
- The National Board for Preserving the Italian Healthy Eating Traditions:The Mediterranean Diet Pyramid
- "New England Journal of Medicine"; Adherence to a Mediterranean Diet and Survival in a Greek Population; Antonia Trichopoulou, et al.; June 2003
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, in with the Good
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
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