The Eating Pattern of The Mediterranean Diet Pyramid

The dietary data from the Mediterranean region shows the lowest recorded rates of chronic diseases and the highest adult life expectancy in recent years. Turkey, Greece and Italy are the main countries in this study.

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.

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).

Twice-weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); up to 7 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.

Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.

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