The basics of the Mediterranean Diet are:
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Heavily Dependent on Plant Foods
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Low in Saturated Fat - Rich in Monounsaturated Fat
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Low to Moderate Consumption of Dairy Products
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Limited Consumption of Fish, Poultry and Red Meat
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Moderate Consumption of Wine With Meals
What Does the Mediterranean Diet Consist of?
Emphasis on food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
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Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
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Olive oil (rich in monounsaturates) as the principal fat. Almost no butter, margarine, or other fats. No trans-fats or hydrogenated fats.
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Total fat contributing 25-35 percent of calories - saturated fat no more than 8 percent of calories.
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Daily consumption of low to moderate amounts of cheese and yogurt. Frequently from goats and sheep - even camels.
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Regular consumption of small amounts of fish and poultry.
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Fresh fruit as the typical daily dessert.
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Very small amounts of red meat, eaten occasionally.
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Moderate consumption of wine with meals; about one to two glasses per day for men and one glass per day for women.
Essential Elements of the Mediterranean Diet
To the above diet food guidelines must be added three very important non-food elements.
(1) Sunshine. (2) Regular Physical Exercise. (3) Reduced stress.
Mediterranean Diet Pyramid
The Mediterranean diet pyramid is an indication of which foods a healthy adult should favor in a healthy Mediterranean diet. It is a general indication of the relative food proportions and frequency of servings.
Mediterranean Diet Pyramid - Acknowledgments
This Mediterranean diet pyramid was the first in a series in development to illustrate geographically the healthy traditional food and dietary patterns of various cultures and regions of the world. This initiative is an outgrowth of a multiyear conference series, "Public Health Implications of Traditional Diets," jointly organized by Harvard School of Public Health, a United Nations World Health Organization/Food and Agriculture Organization (WHO/FAO) Collaborating Center, and Oldways Preservation & Exchange Trust.
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