The concept of the Mediterranean diet, which is getting attention these days, is nothing new. This traditional style of eating has been around for a very long time with Mediterranean individuals looking to protect themselves from chronic diseases and maintain a healthy body weight. Solely based on plant-based food and healthy fats, this diet serves as a guide for an active lifestyle, reducing the risk of mental and especially cardiovascular diseases.
Considering these benefits, the World Health Organization and the Harvard School of Public Health developed a nutritional guide in 1993 called the Mediterranean Diet Pyramid. Additionally, many nutritionists offer Mediterranean food delivery services due to their health benefits.
Let’s delve into different levels of this pyramid to explore different food groups and their potential health benefits for attaining a lifestyle that promotes longevity and well-being.
The Base of the Mediterranean Diet Pyramid
Social Connections and Physical Activity
The primary level of the pyramid reflects the rich cultural heritage of the Mediterranean people. It emphasizes the importance of communal eating and physical activities. A study in 2004 found that sharing meals not only enhances the social, behavioral, and physical health of individuals but also reduces the likelihood of depression and affective disorders in young children. This level of the pyramid also focuses on engaging in physical activities including regular exercise, swimming, walking, and cycling to maintain a healthy weight.
Secondary Level
Plant-based foods
Ascending the pyramid, we find the foundation of the Mediterranean diet meals derived preferably from plants. These include fruits, vegetables, legumes, beans, spices, nuts, herbs, and olives.
- Fruits and vegetables are rich sources of multiple vitamins, minerals, and antioxidants. Increased intake of a diet rich in fruits and vegetables lowers the chances of cancer, lowers cholesterol levels, and reduces the risk of heart diseases and strokes. Above all, studies show that non-starchy vegetables and fruits result in prominent weight loss.
- Legumes, including beans, lentils, and chickpeas, are rich sources of proteins and fibers.
- Whole grains such as whole wheat, rice, and oats provide sustainable energy as they are slowly released by the body.
- Herbs and shrubs not only possess anti-inflammatory properties but also have a fantastic taste and aroma to cooked food.
- Olive oil and nuts are excellent sources of healthy fats.
Third Level
Lean Protein Foods
The guide recommends consuming lean protein foods at least twice a week. These include seafood, fish, poultry, and eggs.
- Fish and seafood are the banks of omega-3 fatty acids. Omega-3 is a super mineral for heart and brain health and helps to reduce body inflammation.
- Poultry products especially turkey and breast pieces are rich in protein and low in fat.
- Eggs are one of the most versatile foods on the pyramid. They contain essential nutrients such as Vitamin D, B12, and high-quality proteins.
Fourth Level of Mediterranean Foods
Dairy Products
The third level of the Mediterranean diet encompasses dairy products, which should be consumed in moderate amounts.
Dairy products don’t hold a special place on the Mediterranean food pyramid as their consumption varies in various regions. However, consuming a moderate amount of traditional cheese and yogurt is common in all regions.
- Milk and cheese contain saturated fatty acids causing obesity and related diseases. According to Dr. Mahshid Dehghan from McMaster University, Canada, three servings of dairy products, yogurt, a day helps to improve physical health and shows a low mortality rate as they contain calcium, magnesium, probiotics, and other minerals necessary for enhancing bone health.
- Regular yogurt when strained becomes Greek yogurt. This yogurt has more proteins and probiotics than regular yogurt which is then used as the base of sauces and also combined with nuts.
Top of the Mediterranean Diet Pyramid
Occasional Foods
As the name suggests, occasional foods are those that should be consumed in moderation. Sweets and red meat are examples of such diets.
- Sweets such as ice cream, candies, and juices rich in fructose add a lot of sugar to our bodies. This increased intake of sugar can lead to high blood pressure, diabetes, obesity, and fatty liver diseases. On the other hand, a moderate amount of sweets helps to fuel your mind and helps to improve your mood swings.
- Juicy red meat burgers and steaks are a staple diet for many people but different research has shown that eating red meat regularly can increase the chances of various types of cancer, coronary heart disease, type II diabetes, and strokes. However, limited consumption (three portions per week) helps to produce new RBCs, building muscles and reducing fatigue. It is the main source of vitamin B12 and iron.
Regular Beverages
- In addition to the various food groups mentioned in the Mediterranean food pyramid, some beverages are essential for everyday use. Water is a perfect example of such a beverage. Along with keeping the body hydrated, water helps you lose weight, keeps you energized, supports the kidneys, and aids digestion.
- Moreover, people who love to drink alcohol should have a moderate consumption of red wine particularly derived from grapes containing antioxidants and polyphenols. The antioxidants protect the body cells from damage which can in return speed up the process of aging. So, the Mediterranean diet pyramid dictates one glass of red wine for women and two glasses for men, just to celebrate social gatherings.
9 Principles of the Mediterranean Diet
- Go for having 2 servings of vegetables per day (Make sure to try different vegetables).
- Aim for more than 2 servings of fruit and 1 serving of nuts per day.
- Aim for more than 2 servings of legumes per week.
- Aim for more than 4–6 servings of whole grains per day.
- Aim for more than 2 servings of fish per week.
- Eat plant-based fats such as avocado oil, avocados, olive oil, and canola oil over animal fats (butter, lard) in a quantity of 1 TBSP olive oil and ¼ avocado.
- Aim for less than 1 serving per day. Serving size must be ¾ cup of low-fat milk, 1.5 ounces of natural cheese, and 6 ounces of low-fat plain yogurt.
- Aim for less than 1 serving per day of protein (less than 3 servings per month of red meat) and 1 egg.
- Aim for no more than 1 drink of alcohol (only red wine) per day for women or 2 drinks per day for men.
Conclusion
The Mediterranean diet pyramid mainly focuses on whole unprocessed foods that are rich in nutrients. It serves as a comprehensive framework that promotes a balanced and healthy dietary pattern, discouraging the consumption of unhealthy fats and sweets.
According to this diet plan, no food should be off-limits rather everything should be savored and provided by nature. Above all, moderation is important. One can enjoy a variety of meals while still reaping the health benefits of this diet.