The Mediterranean Diet Pyramid

Differing slightly from the more traditional Food Pyramid, the Mediterranean Diet Pyramid is based on breads, pasta, rice, couscous, polenta, bulgur, other grains and potatoes, expecting that these will be consumed once or more daily. In addition fruits and vegetables, and to a lesser amount beans, other legumes and nuts, olive oil, cheese and yoghurt are scheduled to be eaten daily. Sweets, eggs, poultry and fish are planned for a few times a week, with red meat only a few times a month. One major addition to the Mediterranean diet is that of wine, particularly red, in moderation. Of course this diet also stipulates regular physical activity as its natural accompaniment.

THE MEDITERRANEAN DIET

We hear a lot today about the so-called 'Mediterranean Diet' yet some people might find this confusing because some food eaten in Mediterranean countries seems anything but healthy.
Basically the nutritionists who recommend this diet have identified several key factors of this way of eating that they feel account for longevity and the lowered risk of heart disease and some other health problems commonly found in Western communities.
These are:

Use of moderate amounts of olive oil to replace saturated fats used in other diets
Decreased use of meat as a staple of the diet, and more use as a 'garnish'
Greater use of carbohydrate foods such as rice, potatoes, bread and pasta
Increased use of fish and seafood
Use of more fresh fruit, vegetables and legumes
Moderate use of alcohol, particularly red wine

While these guidelines may apply almost as easily to other cuisines, they do fit comfortably with Mediterranean menus – Italian pastas with fish and vegetables, Greek eggplant and tomato dishes, Lebanese breads stuffed with doner kebab and salad, Spanish paellas and seafood soups, Provencal salads. The list goes on.
Iron from grains is better absorbed when paired with a vitamin C-rich food, so tomatoes, parsley and capsicum, commonly used in Mediterranean dishes helps utilise the iron in pasta, couscous and rice.
Obviously some aspects of traditional Mediterranean diets should be avoided as a regular habit:- fried foods, extensive use of cheeses, cured, or highly salted preserved foods, and over-indulgence in rich sweet dishes and alcohol.

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