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MEDITERRANEAN DIET FOOD PYRAMID
Click here to view the Mediterranean Diet Food Pyramid.
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Health Secrets of Italy!
ore than a dozen countries comprise the Mediterranean area, one of which is Italy. Studies show that people living in the Mediterranean region display the lowest recorded rates of chronic diseases, such as heart disease and Alzheimer’s disease, and have the highest adult life expectancy. Health experts attribute these numerous benefits to the Mediterranean Diet. But to Italians, it’s not just a diet, it’s a way of life.
Italian Food is something everyone should experience.
Each region has their own take on traditional meals and ingredients, but common threads are top notch ingredients that are fresh, local and delicious. You can walk through an open market and experience food in a whole new way. The sights, sounds and smells peak your interest and invite you to take risks and expand your palate. Large gardens, fresh herbs, expansive olive vineyards and cheese factories all inspire you to savor the uniqueness of each meal. When you dine in Italy, typically done outside, you take in a whole culinary experience—with the knowledge that you’re
able to eat for good health too.
EAT THE MEDITERRANEAN WAY
The traditional diet eaten in the Mediterranean region combines generous servings of fruits, leafy greens, legumes, whole grains, olive oil, and fish with small amounts of red meat and wine in moderation. Mealtime enjoyment is a major focus as well. Every meal is an opportunity for family and friends to come together to share lively conversation and laughter while savoring the customary flavors of Italian cooking.
CHOOSE OLIVE OIL
Olive oil complements the creative cooking styles and traditional flavors of Mediterranean cuisine, which makes it a daily choice for Mediterranean cooks. Better yet, olive oil contains no cholesterol, no sodium, no trans fat, no sugars and is a rich source of monounsaturated fat all of which add up to better health.
12 Steps to Mediterranean Living
- Replace butter and margarine with olive oil
- Snack on nuts, seeds and fruit, rather than processed snack foods
- Include a generous variety of seasonally fresh and local produce
(like leafy greens) with your main meal daily
- Select whole grain sources of breads, rice, pastas and other grains
- Eat at least a few vegetarian meals each week
- Serve dishes that include legumes like beans and lentils
- Try fish, poultry, beans, nuts and eggs as alternatives to red meat
- Limit red meat to small occasional servings (a maximum of 12 to 16 ounces per month)
- If you drink red wine, include no more than a glass or two daily (1 for women, 2 for men)
- Enjoy fresh fruit for dessert
- Set aside enough time to savor and enjoy each and every bite
- Integrate physical activity to promote a healthy weight, fitness and sense of well being into everyday habits
Sources:
Scientific Evidence of Interventions Using the Mediterranean Diet: A Systematic Review. Serra-Majem, Ll., Roman, B., et al. Nutrition Reviews 64(1): 24-47(21) (2006).
Can a Mediterranean Diet moderate the development and clinical progression of coronary heart disease? A systematic review
Panagiotakos, D.B., Pitsavos, C., et al. Med Sci Monit, 10(8): RA 193-198 (2004).
Lyon Diet Heart Study: Benefits of a Mediterranean-Style, National Cholesterol Education Program American Heart Association Step I Dietary Pattern on Cardiovascular Disease. Kris-Etherton, P., et al. Circulation 103: 1823-1825 (2001).
Mediterranean Diet Pyramid: A Cultural Model for Healthy Eating Willett, W.C. et al., American Journal of Clinical Nutrition 61: 1402S-1406S (1995).
