Mediterranean Diet Pyramid


 | 1 minute to read
Dieting Psychology
Content by Dr-Akshay Alawani & Ketki Hanamshet

What is the Mediterranean Diet? The Mediterranean Diet emphasizes having fresh produce including vegetables, fish, fruits, and whole grains. These are a rich source of vitamins, fiber, minerals, healthy fats, and phytochemicals, helping achieve a healthy body. Although the diet is commonly followed in the Mediterranean countries, its basic guidelines such as the use of high fiber, PUFAs and MUFAs, limited saturated fats, and low sugar can be incorporated into any diet, which in turn are responsible for the diet’s success. What is the Mediterranean Diet Pyramid? It is based on the eating habits of long-living adults from the Mediterranean and offers a general guideline regarding what to eat regularly and what to eat less often than other foods. Starting from the base of the pyramid, you will observe that it throws an emphasis on being physically active and having meals in good company. Rising upward, in the next block of the pyramid, it shows you the foods that should form the base of your diet. It advises having whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats such as olive oil every day. According to the next two blocks of the Mediterranean Diet Pyramid, you should have fish and seafood at least twice a week and have moderate portions of poultry, eggs, and dairy products such as cheese and yogurt on a daily to weekly basis. Reaching the tip of the pyramid, you will see the food items that are to be eaten less often. The Mediterranean Diet advises limiting the intake of red meat and sweets. Following the Mediterranean Diet Pyramid, you may also drink wine in moderation. However, it is not recommended to consume higher quantities of wine as it is associated with the risk of cardiovascular disease, alcoholic fatty liver, etc. The Mediterranean Diet brings a combination of instructions to the table, which individually or in combination seem to reduce cardiometabolic risk. This might be a primary reason why the diet seems superior to other diets when it comes to overall health. It is also well-known in terms of sustainability which is promoted by very few other diets. This was a sneak peek into the soon to be launched ‘Therapeutic Nutrition’ Course. Gear up for this advanced course, conducted by INFS Faculty Head - Dr. Akshay Alawani, to receive a deeper understanding of therapeutic nutrition on lifestyle disorders. References. Nordmann AJ, et al. Meta-analysis comparing Mediterranean to low-fat diets for modification of cardiovascular risk factors. Am J Med. (2011) Susanna C. Larsson, et al. Alcohol Consumption and Cardiovascular Disease. Circulation: Genomic and Precision Medicine. (2020)
Global Community background