The Mediterranean food pyramid is known to be one of the healthiest
eating models. In an age where most people eat junk and fast food, the
need for a healthier life style has never been more urgent. Unhealthy
eating habits can cause obesity and with it a wide arrange of chronic
Conditions like diabetes, hypertension, heart disease, cancer have
become very common and are reducing the life expectancy of many people.
Medications are able to control some of the conditions but ultimately
eating in a healthy way is proving to be the best starting point.
The Mediterranean food pyramid is the eating model that Mediterranean
countries use. The high life expectancy combined with a low rate of
chronic diseases has called the attention of many countries around the
world. People whose diet can be quite far from the ones used in the
Mediterranean area are the ones most interested in the amazing health
several differences between the traditional American model for eating
and the Mediterranean one.
The first key aspect is the amount of exercise and physical
involved. Many generally live a sedentary life style devoid of
good exercise. Countries in southern Europe near the Mediterranean Sea
give an extreme importance to vigorous physical activities every day.
● Doing approximately 30 minutes of cardiovascular exercise
walking or swimming every day can provide several benefits like an
improved metabolism which allows a faster rate of burning fat. The
amount of daily exercise is the base for the Mediterranean food
● Eating potatoes, grains, pastas are the
Potatoes can be
especially helpful as they are a good source of complex carbohydrates.
They are one of the healthiest sources of energy that can be found.
Other essential nutrients found in this group are vitamin B complex,
magnesium, vitamin E, fiber and iron. Reduced blood pressure and
cholesterol are just some of the advantages that you will receive from
eating this type of food.
You can use potato pasta and gluten free grains (found at health food
● Next you will find fruits, vegetables and nuts. They are
important as they are amazing sources of antioxidants
Apples, oranges, grapes, lettuce, carrots and
broccoli are just
some examples of the healthy foods that you can find in this group.
● Olive oil
is one of main components of every Mediterranean meal. This
oil contains monounsaturated fats which are essential fats for the
human body. The extra virgin olive oil can protect from heart diseases
the bad cholesterol and increasing the good one but that’s not all, it
can also help in the prevention of stomach ulcers and colon cancer.
● Cheese and yogurt can be eaten but with moderation. Chicken or fish
be your animal food. The eggs, sweets and red meats should be
considerably reduced, eaten only a
couple of times a week
Talk to your doctor if you have any concern about the right nutrition
from Mediterranean Food to Diet Guidelines
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