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Healthy Diet Plans >>
Types of Diet >>
Mediterranean Diet >>
Mediterranean Det Pyramid |
Mediterranean Diet Pyramid
A Mediterranean diet pyramid reflects the culinary traditions of the ancient civilizations of that region, where people live a long and healthy life and at the same time relish their food. In several countries like Crete, Greece, and Italy, which belong to this region, diet related chronic diseases like obesity, diabetes, and hypertension that plague the rest of the Western world are not as prevalent, thanks to their healthy eating habits. Robust physical activity, the goodness of wholesome fresh plant food in the form of vegetables and fruits, abundant seafood, and the use of healthy cooking mediums like olive oil, all combine together to make the Mediterranean diet plan one to be emulated.
Fruits, vegetables, breads made from whole grains, seeds and nuts, beans and legumes, and spices form the widest bottom layer of the Mediterranean diet pyramid. The emphasis is on using fresh vegetables and fruits, instead of using processed ones. Used raw in salads or lightly cooked or steamed and served as stir fries or soups, vegetables are an essential part of every meal and serving sizes can be big. Fish and other seafood are recommended for consumption at least twice a week as they are rich in essential minerals and vitamins.
Most Mediterranean diet recipes call for extra virgin oil, which scores the highest in mono-saturated fats among all fats used as cooking medium. Olive oil is also used in salad dressings and for baking and cooking. Breaded, fried vegetables and potatoes dominate the diet in the Western world, whereas the simple local Mediterranean farmer’s fare includes green leafy vegetables and a colorful mélange of tomatoes, eggplants, zucchinis, and bell peppers, full of phytonutrients and vitamins.
No Mediterranean diet meal plan is complete without the inclusion of dairy products like cheese and yoghurt. Low fat yoghurt and goat’s milk cheese are enjoyed in moderation. Seafood and chicken are more common than red meat on the table at the main meals of the day. Seafood appears just above the vegetable and grain layer at the base of the Mediterranean diet pyramid. Dairy products like milk and cheese and poultry products like chicken and eggs figure below red meat, which is on top of the Mediterranean diet pyramid. Eggs and whole grain breads at breakfast provide fuel for the energy required during the day. Fresh fruit is served as dessert more often instead of baked pies or cakes that are high in fat and sugar content. Red wine sipped during the meal adds the benefits of the anti-oxidants it contains to improve overall health.
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| Submitted on July 18, 2011 |
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