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The Mediterranean Food PyramidEasy tips on how to use the Mediterranean Food Pyramid and live longer as they do in the Mediterranean. Common Mediterranean Diet FoodsBread, Pasta, Rice, Couscous, Polenta, Potatoes Fruits: Olives, Avocados, Grapes Vegetables: Spinach, Eggplant, Tomatoes, Broccoli, Peppers, Mushrooms, Garlic, Capers, Beans Legumes, Nuts: Almonds, Walnuts and other Nuts; Chick Peas, White Beans, Lentils and other Beans; Peanuts Olive Oil Cheese & Yogurt Fish: Shellfish, Sardines, Tuna Poultry: Chicken, Eggs Sweets: Pastries, Ice Cream, Cookies, Fruit Meat: Veal, Lamb Wine is traditionally consumed in moderation in the Mediterranean region by adults and with meals. The consumption of alcohol should be avoided during pregnancy and whenever it would put the individual or others at risk.
© 2000 Oldways Preservation & Exchange Trust At the base of the pyramid you find regular physical activity, which should be at a level that promotes a healthy weight, fitness and well-being.www.oldwayspt.org The picture is used with the courtesy of Oldways, where you also can buy the poster. Daily recommendations of The Mediterranean Food PyramidWhat the Mediterranean Food Pyramid advises you to eat, starting from the bottom of the pyramid and the exact amount varying according to sex, age and lifestyle is: An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds. Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (contains more health-promoting micronutrient and antioxidants). Olive oil as the principal fat, replacing other fats and oils (including butter and margarine). Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories). Daily consumption of low to moderate amounts of low-fat and non-fat cheese and yogurt. Twice-weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); from zero to four eggs per week (including those used in cooking and baking). Fresh fruit as the typical daily dessert. Sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week. Red meat a few times per month the consumption of red meat should be limited to a maximum of 12 to 16 ounces (340 to 450 grams) per month; lean versions are to prefer. Moderate consumption of wine (one to two glasses per day for men and one glass per day for women), normally with meals. If you dont drink, there is no reason to start. You can achieve the health benefits of wine from other sources. 
With you on the weigh, Eva
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