The basics of the Mediterranean Diet are:
- Heavily Dependent on Plant Foods
- Low in Saturated Fat - Rich in Monounsaturated Fat
- Low to Moderate Consumption of Dairy Products
- Limited Consumption of Fish, Poultry and Red Meat
- Moderate Consumption of Wine With Meals
What Does Mediterranean Diet Foods Consist of?
- Emphasis on food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
- Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
- Olive oil (rich in monounsaturates) as the principal fat. Almost no butter, margarine, or other fats. No trans-fats or hydrogenated fats.
- Total fat contributing 25-35 percent of calories - saturated fat no more than 8 percent of calories.
- Daily consumption of low to moderate amounts of cheese and yogurt. Frequently from goats and sheep - even camels.
- Regular consumption of small amounts of fish and poultry.
- Fresh fruit as the typical daily dessert.
- Very small amounts of red meat, eaten occasionally.
- Moderate consumption of wine with meals; about one to two glasses per day for men and one glass per day for women.
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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