The Mediterranean Diet Food Pyramid

All over the world the Mediterranean diet is renowned for its capability to lessen the incidence of various diseases especially those which involves cardiovascular problems. Most studies show that due to the highly health-conscious theme of the Mediterranean diet food pyramid, it is the most recommended diet plan among people who want to shift their unhealthy eating habits into a healthier one.

The Mediterranean Diet food pyramid

Many institutions present the Mediterranean diet food components in a pyramid style format. We have created the Mediterranean diet inverted food pyramid that gives emphasis on food items that should be consumed more (fruits and vegetables, olive oil and fish) and less emphasis to poultry, dairy products and meat. Items at the base of the pyramid are very important for healthy eating and these should form the basis of your meals while items towards the end of the pyramid are less important and should be taken in moderation. The Mediterranean diet food pyramid can be used as a guide on how to structure your meals for better health and weight loss. Following the Mediterranean diet meal structure together with a physically active lifestyle and minimizing stress is the key to wellbeing and longevity.

Just this November, the food pyramid has been recognized by UNESCO as one of the noblest contribution of countries such as Italy and Greece in the history. Indeed, there is no denying that the Mediterranean diet food pyramid works. It works for everyone who intends to be wiser in choosing simple foods that suits our body’s needs in all instances.

What does a Mediterranean diet food pyramid usually offer? Find out below.
It aims for great health
This diet plan shows you how much you should eat on a specific food item as it intends to promote good health by consuming healthy food and engaging in daily physical activities. This means consuming more vegetables and fruits instead of highly sugary foods. It does not tell us to totally get rid of sweets and fatty foods but to take it into a minimum.
Least picked: meat
On the bottom part, you could see the meat as the only item shown to be eaten once in a month. Now, this is not surprising at all since most meat, especially those that contain the fats and skin, gives a lot of undesirable effects towards our body. The unsaturated fats that it freely gives off are the main source of high-cholesterol which also triggers the appearance of various ailments.
Focuses on the nutritive value
Foods that should be eaten in moderation are those located on the mid-part of the pyramid. These are usually composed of eggs and fish. On the other hand, bread, legumes, vegetables and fruits are situated at the bottom part. These are the foods that may be eaten daily due to the high amount of nutrition that it offers to the body.
It vies for more energy
You may notice that foods that contain a lot of fat tend to make us feel sleepy and heavy, making us less enthusiastic to work. This is the reason why Mediterranean diet food pyramid explicitly tells us to eat simple foods which are light to the tummy, lessening the fat intake, thus giving us more energy when we perform our daily activities.
Embraces the good fats
Fats can be classified into two classes, the good fats and the bad fats. The pyramid permits us to consume olive oil which is known as the good fat. This oil is usually found in various vegetable salads, it does not pose any risk since it vies for good health as it assists in lowering the cholesterol in our bodies.
Overall, the Mediterranean diet food pyramid tells us to keep our eating habits into a balance. This diet plan shows us to take hold and be responsible of our eating habits by opting food that’s high in nutrition with the assistance of daily exercise regimen. Shifting into this kind of diet will definitely make you a stronger and healthier person the soonest time possible.

Mediterranean Diet Herbs and Spices

The Mediterranean diet is probably the oldest diet in the world and it survived over the years because of many reasons, the most important of which being that it is a healthy diet. Mediterranean diet is a healthy and simple diet that was the way of eating and living of the people around the Mediterranean Sea. Herbs and spices that grew in the Mediterranean region were used in the culinary Mediterranean diet recipes not only to add taste but for health reasons as well.

Herbs and Spices in the Mediterranean diet

Herbs grew in abundance in the Mediterranean region and they were used from the early years in foods so that they would add flavor, they were used in drinks to give taste, they were used to add ‘’spice’’ to the everyday life of people. Herbs and their derivatives together with spices from trees and bushes were collected and used when in season or they were dried to be used as and when needed.

In recent years when the Mediterranean diet was formulated and depicted in the form of the Mediterranean diet pyramid, initially Mediterranean culinary Herbs and Spices have not taken the place they deserved. In a latter revision of the Mediterranean diet pyramid they were glamorously introduced and the Med diet pyramid was updated. Herbs and spices are in the ‘’every-day-use’’ level and are used to form the basis of an everyday Mediterranean diet meal. Due to variety of the herbs and the degree of their use by the 15 Mediterranean countries and nations, herbs and spices contribute to the individuality, culinary tastes and identity of the variations of the various Mediterranean cuisines.
The main reason that culinary herbs and spices were introduced in the Mediterranean diet pyramid was the fact that recent studies have identified their medicinal properties and effects on the health of the people following the Mediterranean diet. While the effects of olive oil and wine were very well known in the prevention of cardiovascular diseases the antioxidant effects of culinary herbs and spices were ‘’ignored’’ until recent studies have revealed them and thus they took the position that they deserve in the med diet pyramid.

Which are the herbs and spices identified and included in the Mediterranean diet pyramid?

Listed in alphabetical order are: Anise, Basil, Bay, Capers, Cardamom, Cinnamon,  Chervil, Chiles, Chives, Clove, Cumin, Coriander, Dill, Fennel, Fenugreek, Garlic, Lavender, Mace, Marjoram, Mint, Nutmeg, Oregano, Parsley, Pepper, Rosemary, Saffron, Sage, Savoury, Sumac, Tarragon and Thyme. Also some spice culinary mixtures are well known and used by the Mediterranean people in their recipes and cuisine. Such culinary mixtures are: Bouquet garni, Harissa and Za’atar.
Culinary herbs and spices form a food group and as a food group they have been identified to have more medicinal properties and be more effective at preventing cardiovascular diseases than olive oil and wine. The reason behind this effectiveness is their antioxidant property. A recent study in the USA has revealed that out of top 50 antioxidant foods, 5 are spices and the leading antioxidant spice is Oregano, a spice that originates from the Mediterranean basin. It was found that Oregano has 4 times more antioxidant activity and benefits than blueberry.
There are also other Mediterranean spices which have strong antioxidant effects and these are: coriander, cumin, capers, marjoram, fenugreek and thyme. All these spices are part of the traditional Mediterranean cuisine and apart from helping in the fight against cardiovascular diseases they protect us against cancer, Alzheimer’s and diabetes.
By adding such spices in the Mediterranean food in association with the use of olive oil and moderate consumption of red wine we create a shield against the diseases of the century such as cardiovascular diseases and cancer.
It should be noted the culinary herbs of Mediterranean origin besides their culinary contribution to the taste and flavor of the Mediterranean foods they have medicinal properties if and when taken as part of a drink, warm or cold. The therapeutic properties of the Mediterranean herbs will be analyzed in a later article.
It is beyond question that due to the fact that the Mediterranean diet is way of living and a diet which has resulted over the pass of the centuries, it has managed to balance and exploit all the properties and benefits of the plant and animal kingdom that used to grow and graze in the Mediterranean basin and has been transformed to probably the healthiest diet of the world.

Lose weight with the Mediterranean diet

It’s all in the lifestyle

To begin, let’s steer away from talking about the Mediterranean diet and talk more about the Mediterranean lifestyle.  The Mediterranean is a cluster of countries where being outdoors and working with your hands is a sign of health and accomplishment.  In the west we tend to go outside as a diversion, as a novelty instead of the habit of a lifetime.  This is the most easily forgotten aspect of the Mediterranean ‘diet’.   If you plan to adopt this diet here is your first ground rule: be unafraid of the weather.  It may be 110 degrees out, or it may be 30 but vitamin D from sun exposure is a sure-fire way to beat depression.  A positive outlook is the first thing you will need to change your lifestyle, so wear something you can sweat in, or bundle up, but start getting back to nature.  (As a bonus you rarely find refrigerators in the wild, thus freeing you from at least one unhealthy temptation.)

Respect your body and appreciate the food

The other reason I dislike the term diet is because it assumes that these are habits to take on just until you reach your goal weight.  Part of the reason the Mediterranean diet is so well loved among healthcare professionals is that it is sustainable, and the hope is that once you start you will not want to stop.  This lifestyle is about respect for your body and appreciation of food.  Based on consumption alone, we may think that the western culture regards food as god-like, but in fact we tend to treat it more like a demon sent to destroy our lives.  We eat it, hide it, feel guilt over it, lust after it, and often die from it.

In Greece, Spain, Italy, and many other seaside countries there is a healthy, and I emphasize healthy, respect for food.  A meal is something to be enjoyed over many hours with friends, taking slow and small bites and sips.  It is not generally eaten drive-thru style or in the last few minutes before a meeting, not in front of a television, nor in bed.  In these countries people truly savor the complexities in their food, a practice less common in the west.

Salt, fat, and sugar have taken over as substitutes for rich spices and fresh vegetables, making food a lot like cigarettes: monotonous, addictive, and wholly unhealthy.  Those wishing to change their diet should make culinary adventurousness and slow, thoughtful eating their next goal.

The Mediterranean diet in 6 Steps

1.     Eat your veggies
Now we come to the actual ‘diet’ portion of this diet.  This lifestyle is not about forbidding yourself gastronomical pleasure, but becoming more aware of the quality of your food and the diversity it presents.  The most diverse flavors that exist do not come from meats or diary products but from vegetables.
The Mediterranean diet is mainly about unique combinations of whole grains, colorful vegetables, and an array of herbs and spices as the base for a great meal.  The proportions are not obscene because there are often many courses including a large, vegetable-dense salad.  A light oil and vinegar emulsion with some spices and hard cheese is preferable over cream-based or sugary dressing.
2.     Eat more fish
When choosing a protein source at your meal, red meat and chicken should be less common than fish.  Why is fish so great?  Saturated fats, generally considered bad for health, are solid at low temperatures.  Because fish generally live in very low temperature waters they would solidify and sink if their fat was mostly saturated.  Instead fish have unsaturated fat, and often many almighty Omega-3 fats, which are incredibly good for heart health.  As for those concerned about mercury, this is of great concern for pregnant women but not for the general population as long as fish is not consumed excessively.  I recommend 2 fish-centric meals a week.  Those who are still concerned should stay away from large, older fish such as tuna in favor of smaller and younger fish such as salmon.
3.     Olive oil instead of butter
As for fat, the western diet is strongly routed in the bread and butter tradition, but lets give olive oil a bit more attention.  Olive oil is far superior to both butter and margarine in health and, I would also argue, in flavor.  People tend to use much less of this plant-based oil than solid fats too.  Most restaurants have even become used to patrons requesting lightly salted olive oil with their bread instead of butter.
4.     Go for low fat dairy products
While dairy products are not nearly as big in the Mediterranean as compared to the west, those that are consumed are generally lower in fat and higher in protein.  There’s no American or cheddar cheese here, but instead Parmesan, feta, goat cheese, halloumi and mozzarella.  As for yogurt, European transplants will tell you that western yogurt is drastically sweeter than what we have come to know as Greek yogurt.  Fortunately Greek yogurt is gaining popularity now; it is best made with low- or non-fat milk and served with granola and fruit.
5.     Nuts for snacks
There are just a few more steps to adopting a true Mediterranean diet.  For a crunchy snack, nuts are the alternative to chips or pretzels.  Almonds, pistachios, walnuts, and peanuts are great choices and very easily portable for an afternoon pick-me-up. Nuts (serving size ¼ cup) should be unsalted or lightly salted, not honey-roasted or candied.  For a bonus, find nuts with the skin still on; these skins are high in antioxidants.
6.     A class of red wine is good for your heart
Finally, we come to alcohol.  For years we have been told that a glass of red wine enjoyed on occasion can be good for heart health.  Red wine, unlike white wine, is pressed with the grape skins, a rich source of antioxidants.  These antioxidants fight harmful chemicals in your body that may cause cancer and heart disease.
Unfortunately your body can only absorb so much of these antioxidants at a time, meaning that if you over-do it on the booze you will get all the calories with none of the reward.  Here, as with desserts, moderation is key.  For those who do not drink, a small glass of red grape juice has many similar benefits.

Mediterranean diet is the World’s Healthiest diet

Study after study has shown that the Mediterranean lifestyle, a lifestyle of exercise, pleasure, and enjoyment of food, is associated with overall better health.  In true followers of this lifestyle chronic diseases like diabetes, high blood pressure, heart disease, and cancer are rare.  Weight is usually easily managed and even depression is less common.  So choose this diet for health and happiness and embrace it as readily as if you were on the beach in Greece!
Here is a run-down on the Mediterranean diet:

• Include more fruits, vegetables, and whole grains as the basis for your meals
• Eat less red meat and chicken and more fish
• Choose olive oil over butter and margarine
• Choose cheeses that are hard or low fat and yogurt that is only lightly sweetened.
• Incorporate raw and lightly salted nuts as a healthy snack
• Choose red wine over other alcohol and be picky with desserts
• Exercise and spend time outdoors
• Most of all savor your food; take your time eating and enjoy the rich flavors

Get started with the Mediterranean diet

Healthy living is becoming a major trend nowadays due to the health hazards one may face with maintaining an unhealthy lifestyle. Some statistics suggest that certain conditions such as cancer, heart diseases and diabetes are influenced by life style and account for a significant number of deaths in USA. All these can be prevented or risk of them can be decreased with a healthier diet and lifestyle. With that in mind, people are resorting to adopting a number of different healthier diet methods. The one diet that a lot of people recognize as a healthier diet that prolongs life is the Mediterranean diet.

What is the Mediterranean Diet?

The Mediterranean diet is not a commercial diet and this makes it difficult to give a single definition on what is the Mediterranean diet. The Mediterranean Diet or Med diet in short, is the mixture of lifestyle habits, eating patterns and cooking techniques of the countries surrounding the Mediterranean Basin. The Mediterranean dietary pattern has evolved over the years but the basic principles have remained the same. It is based on healthy eating and healthy living and thus introduces a lifestyle that is different from the modern western World. The Mediterranean diet lifestyle promotes the consumption of natural and non-processed foods, introduces a plethora of fresh fruits and vegetables to the kitchen table, encourages the consumption of wine with your meals (in moderation) and supports a physically active lifestyle.

Benefits of the Mediterranean Diet

The benefits of the Mediterranean diet are a lot and these are supported by research and many clinical studies carried out by various health organizations around the World.
Mediterranean diet for Weight loss: The Mediterranean diet was nominated among the best weight loss diets. A recent survey (Nov 2011) among 22 dieticians and health experts nominated Mediterranean Diet as one of the best overall diets. Their criteria were based on the healthiest and effectiveness of the diets for weight loss and Mediterranean diet was recognized as one of the diets that can generate results that last in a healthy way. It is superior than other low card diets simply because it is a way of life and not a torture you have to follow for a certain period. You can also read Mediterranean diet Vs Atkins diet and Mediterranean diet Vs South Beach Diet for more details.
A heart healthy diet: The Mediterranean diet is a synonym with a heart healthy diet. The food components proposed by the Mediterranean dietary pattern can prevent various cardiovascular diseases and enhance the functioning of the heart. Many studies have shown that following the Mediterranean diet lifestyle is an effective way to prevent CHD (coronary heart disease).
Cancer prevention and Longevity: Vitamins, antioxidants and other Mediterranean diet food components can play a proactive role against various types of cancer. There is strong evidence that they can prevent breast cancer, while many other studies have associated Med diet with longevity.
Other health benefits: Following the Mediterranean diet lifestyle can also control high pressure, help in lowering blood cholesterol act as a way to prevent Alzheimer and can reduce the risk of developing blindness. It is also a great way to avoid depression, diabetes and reduce your chances of getting asthma.

The Mediterranean Diet food pyramid

Many institutions present the Mediterranean diet food components in a pyramid style format. We have created the Mediterranean diet inverted food pyramid that gives emphasis on food items that should be consumed more (fruits and vegetables, olive oil and fish) and less emphasis to poultry, dairy products and meat. Items at the base of the pyramid are very important for healthy eating and these should form the basis of your meals while items towards the end of the pyramid are less important and should be taken in moderation. The Mediterranean diet food pyramid can be used as a guide on how to structure your meals for better health and weight loss. Following the Mediterranean diet meal structure together with a physically active lifestyle and minimizing stress is the key to wellbeing and longevity.

Mediterranean Diet Components

The major food components that make up the Mediterranean diet are:
Fruits and Vegetables
Fruits and vegetables should be taken on a daily basis, at least 5-6 servings per day. You can eat your fresh fruits and vegetables as a main dish (e.g. Green Salad), side dish (e.g. vegetables to accompany our main meals) or snacks. Preference should be given to Fresh, seasonal fruits which are not processed.
 Olive Oil
Use Olive oil for cooking replacing margarine, butter and other types of oil. Olive oil can lower bad cholesterol and studies have associated the regular consumption of olive oil with a reduction in inflammation which in turn can help prevent various diseases.
Fish
Fish and seafood (tuna, salmon, trout, etc) in general should be taken 2-3 times per week. Eating fish instead of meat can also improve your mental health while at the same time you minimize the consumption of fat and calories. Prefer grilled fish instead of fried for even better results.
Nuts, Legumes and Whole Grains
Nuts such as almonds, cashews and walnuts can be taken as snacks replacing sweets. They are healthy, they act as ‘fat burners’ and can keep your stomach full and busy.
Legumes (peas, beans, lentils to name a few) and whole grains like bread, pasta, potatoes, and rice can give you the energy you need without loading your body with calories and fats. They are high in fiber, slow to digest and can give you the feeling of fullness for a longer time.
Poultry and Dairy Products (e.g. White Cheese, Yogurt)
Poultry (chicken, turkey, pigeons etc) should be taken twice a week in the place of red meat. Dairy products such as milk, yogurt, white cheese, halloumi, feta,  and peynir are part of the Mediterranean diet but they should be taken in moderation by giving preference to skimmed milk, zero fat yogurt and low fat cheese.
Herbs and Spices
Instead of salt you can use herbs and spices to give more taste to your meals. Spices (like basil, peppers, cinnamon, oregano, bay leaf, Thyme) can accelerate weight loss and are also good for your health.
Wine
Drink wine with your meals, in moderation. This is optional but drinking a class of wine per day can help blood circulation (due to antioxidants found in wine) and can minimize the chances of having a heart disease.
Besides the food components, the Mediterranean diet supports a lifestyle which encourages:
Social Interactions between people
Interacting with other people through gatherings and family meetings can minimize the levels of stress and give you nice break from day to day routine and hectic activities.
Exercise and Activity
Exercise and physical activity is an essential component of the Mediterranean lifestyle. You should exercise at least 2-3 times per week and engage into physical activities (e.g. walking) on a regular basis.

Mediterranean Diet Recipes

The Mediterranean diet Cuisine has a plethora of healthy and delicious recipes that can satisfy every need and taste. Our collection of healthy Mediterranean recipes includes practical and easy to follow recipes that expose the flavor, nutritional benefits and unique taste of the wonderful Mediterranean kitchen. There is a Mediterranean diet style recipe for every occasion that can replace your traditional meals and introduce you to the principles of healthy eating without sacrificing taste or quality.
Mediterranean recipes are based on the food components promoted by the diet but care is also taken on the preparation and cooking method. Olive oil is used very often to replace cooking oil while all other ingredients are based on natural foods thus avoiding the unnecessary consumption of fats, sugars and other harmful to your health substances.

Origins of the Mediterranean Diet

The Mediterranean diet originated from civilizations surrounding the Mediterranean Sea. Countries like Spain, Italy, France, Malta, Greece and Cyprus have contributed with one way or another to the formation of the Mediterranean dietary pattern. UNESCO has recognized the benefits of Med diet and considers it to be an Intangible Cultural Heritage of Humanity. The Mediterranean diet got its name from the Mediterranean Sea and from the Greek word “Diaita” which means “a way of life”. The Mediterranean Diet has a rich history that evolved over the years reaching a point where it is recognized as one of the most popular diets in the World