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Mediterranean Diet Pyramid

By, About and For Figure and Health Minded People.


The Mediterranean Diet Pyramid is something that many people seek out each day. I am often baffled by the number. However, the Mediterranean Diet Pyramid is quite an eye opener in terms of what the principle elements of the diet are and in what proportions they are normally consumed.

The Mediterranean food pyramid we’re most familiar with is based on portion size quantities 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 and above the more typical processed food choices, they are seeking out suggestions for what foods to put together into a better 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 starts with red meat at the top as the source of animal protein which is consumed the least in a Mediterranean diet. Under this 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.

At 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 thought 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 most diets, the general quantities of intake are such that the calories are split between 20% protein, 30% fat and 50% carbs. The Mediterranean diet pyramid isnt 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.

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 a more practical light. You can find out more about new discoveries in health and nutrition at

Here’s more information I’ve created with an image or diagram of the Mediterranean food diet pyramid included.

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