|
|
About The Mediterranean Diet
Released by Oldways Preservation & Exchange Trust in 1993, the Mediterranean
Diet Pyramid has won praise from many health experts. The traditional
Mediterranean diet pyramid, is based on the dietary traditions of Crete, much of
the rest of Greece and southern Italy circa 1960, structured in light of current
nutrition research. For Americans, northern and eastern Europeans and others who
want to improve their diets, this model provides a highly palatable, healthful
framework for change.
This pyramid emphasizes a largely plant-based diet, low in
saturated fats
(primarily in animal foods) and
trans fats
(hydrogenated vegetable oils). The Mediterranean people who eat this diet have
long life expectancies with low rates of chronic disease.
There are three major differences between the two pyramids:
USDA Pyramid
& Mediterranean pyramid. First, the Mediterranean makes physical activity the
foundation to emphasize its importance. Second, unlike the USDA Pyramid, there
is no meat group. The Mediterranean Pyramid separates animal- from plant-based
protein and advises consumption of red meat only a few times a month. The third
major difference concerns fat. The Mediterranean Pyramid distinguishes between
healthy plant oils and the less healthy saturated and trans fats. Unless a
person is overweight or inactive, research indicates no great need to curtail
mono-unsaturated fat
found in olive oil and other plant foods like nuts and avocadoes.
The important aspects of the Mediterranean diet are:
-
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 (which often maximizes the
health-promoting micronutrient and antioxidant content of these foods);
-
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 cheese and yogurt
(low-fat and non fat versions may be preferable);
-
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 (recent research suggests that if red
meat is eaten, its consumption should be limited to a maximum of 12 to 16
ounces {340 to 450 grams} per month; where the flavor is acceptable, lean
versions may be preferable);
-
Regular physical activity at a level which promotes a
healthy weight, fitness and well-being;
and
-
Moderate consumption of wine, normally with meals; about one to two
glasses per day for men and one glass per day for women (from a contemporary
public health perspective, wine should be considered optional and avoided
when consumption would put the individual or others at risk.)
Because current scientific thinking more strongly supports a mostly
plant-based diet, health experts hope the USDA will change its pyramid and
guidelines accordingly when a revision is due in 2005.
Click
here, for more essential information about the Mediterranean diet and
Mediterranean foods.
Related Links
|
|
|
|
|
