The food pyramid we're most familiar with is based on portion size and does not take into account the different qualities of food sources. It's assumed that everyone knows that all processing done to food serves to make it more harmful. Unfortunately common knowledge and common practice often do not go hand in hand. As people do learn that whole food choices offer health benefits over the more typical processed food choices, they are seeking out suggestions for what foods to put together into a dietary plan.
The Mediterranean diet is increasing in popularity because it is not based on popularized fads but rather a model which comes from literally thousands of years of use. The Mediterranean diet is inspired by the traditional dietary patterns of the Mediterranean area, particularly Italy, Greece, and Spain. Understanding how the Mediterranean Diet differs from the typical American diet can help us to improve our eating habits and enjoy improved health through enjoyable dietary changes.
A Mediterranean diet pyramid would start with red meat at the top as the source of animal protein which is consumed the least in a Mediterranean diet. Under that we find eggs, poultry and fish and the common sources of animal protein. Next, we find cheese, yogurt and other milk products. Extra virgin olive oil is the most common source of fat in the Mediterranean diet pyramid. Not only does it give the diet a distinctive, and full, flavor, olive oil is also an excellent source of antioxidants.
On the next level of the Mediterranean diet pyramid, we find fruits, vegetables, beans, legumes and nuts. These are eaten in great variety and raw or lightly cooked. Pickled foods are eaten for flavorful variety in a Mediterranean diet, but not as a staple as is commonly with the highly processed intake of the typical American diet.
At the last level, we find bread, pasta, rice, couscous, polenta and other whole grains and potatoes. Again, where this differs from the typical America diet is that these sources are whole grain and not filled with the levels of preservatives. The lower amount of processing also improves fiber density.
In any diet, the general proportions of intake are such that the calories are split between 20% protein, 30% fat and 50% carbs. The Mediterranean diet pyramid isn't much different in this mix, but rather in the quality and variety of foods eaten. The lesson to be learned from the Mediterranean diet is that fresh, whole foods provide a dietary benefit over the highly processed foods that make up the most of the typical American diet. Eliminating processed foods entirely is probably not necessary, but they should not be the majority of what we eat, but rather the occasional variance.
The Mediterranean Diet is based on the diet of people living in Greece, Italy, Southern France and Spain. Mediterraneans consume about the same amount of fat as Northern Europeans and Americans yet live longer, have a lower incidence of heart disease and cancer, and lower cholesterol levels. An American doctor called Ancel Keys was the first person to comments favourably on the Mediterranean diet, way back in 1945, but its current popularity is based on research and observations from the last twenty years. The surprising thing is that people living in the Mediterranean typically consume more fat than North European countries and the USA, but have much reduced incidence of heart disease - the exact reasons are unknown, but it is likely that the main reason is that most of the fat in the Mediterranean Diet comes from olive oil and that there is more physical labour involved in their lives. Nevertheless, we can all use Mediterranean diet recipes in our daily lives to be more healthy. The Mediterranean Diet is rich in olive oil, fresh fruit and vegetables, legumes, fish and unrefined cereals. Mediterranean people have a moderate consumption of dairy products and wine, and a low consumption of meat, meat products and saturated fat. The typical constituents of a Mediterranean diet are:-
Olive Oil
People living in the Mediterranean use olive oil, a monounsaturated oil, instead of saturated fats. They drizzle olive oil on their bread instead of butter, they use it as a salad dressing and cook with it.
Olive oil is rich in vitamins and antioxidants which help to prevent cancer, clogging of the arteries and heart disease. Olive oil lowers bad cholesterol and increases the amount of good cholesterol, keeping our arteries healthy. It helps to keep our digestive systems healthy, is good for brain development and is thought to help dissolve blood clots.
Look in your recipe collection for diet recipes using olive oil and substitute olive oil for saturated fats.
Fish
Northern Europeans and Americans eat a diet high in red meat, Mediterraneans eat a diet high in fish and shellfish. Red meat is a source of saturated fat which can cause heart disease whereas fish and shellfish are high in minerals and proteins, and low in fat. Oily fish such as salmon, fresh tuna, anchovies and swordfish are a good source of Omega 3 Fatty Acids which help to prevent heart disease.
Browse online for free recipes and Mediterranean diet recipes to incorporate more oily fish into your diet.
Fresh Fruit and Vegetables
The Mediterranean Diet is high in fresh fruit and vegetables. Mediterranean people shop at markets and buy fresh, seasonal produce. Fruit and vegetables are high in fibre, vitamins and minerals including antioxidants and do not contain cholesterol. A diet high in fruit and vegetables helps to protect us against cancer and heart disease, and also keeps our digestive systems healthy.
Wholegrains
Wholegrains are rich in essential vitamins and fibre. The fibre helps to keep our digestive systems in good working order. Wholegrains help to reduce cholesterol, reduce our risk of heart disease, some types of cancer and diabetes.
Legumes
Legumes are a good source of vitamins, minerals and soluble fibre. They help to reduce cholesterol, keep our digestive systems healthy and help to balance blood sugar levels. Look for diet recipes which use dried beans and pulses and add beans to stews and casseroles.
Red Wine
Mediterraneans enjoy drinking red wine in moderate amounts. Red wine is rich in flavanoids which contain antioxidants. It is fairly easy to find Mediterranean diet recipes to add to our recipe collection, and even easier to modify our normal recipes to include more of the above foods, so why not give it a try.
Both Dave Saunders & Rwakefield are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Dave Saunders has sinced written about articles on various topics from Fitness, Computers and The Internet and Nutrition. Dave Saunders is a professional lecturer, and certified nutritional educator. He enjoys creating interconnections through his writings and lectures to help others create context and see new discoveries and technologies in more a practical light. You can f. Dave Saunders's top article generates over 246000 views. to your Favourites.
Rwakefield has sinced written about articles on various topics from Medicine, Entertainment Guide and Vegetarian Diet. Roger Wakefield is an author and publisher who writes articles for for the Recipe File site, (), one of the most useful collections of recip. Rwakefield's top article generates over 6600 views. to your Favourites.