Mediterranean diet pyramid
The Mediterranean diet pyramid consists of three levels suggesting the types, quantity and frequency of foods that should be enjoyed every day. At the bottom of the pyramid one can find foods that should be consumed daily and in large quantities, whereas at the top there are those that should rarely be consumed and in very small quantities.The Mediterranean diet pyramid consists of three levels suggesting the types, quantity and frequency of foods that should be enjoyed every day. At the bottom of the pyramid one can find foods that should be consumed daily and in large quantities, whereas at the top there are those that should rarely be consumed and in very small quantities.In particular, starting from the base of the pyramid, foods that should be consumed are:
Daily
- Whole grains and their products (rice, pasta, bread, etc.) They provide energy and are low in fat. They aid digestion and lower cholesterol levels.
- Fruit and vegetables. They constitute a great source of antioxidants and vitamins and prevent cardiovascular diseases and some types of cancer.
- Legumes and nuts. They are rich in fiber and vitamins and provide a lot of energy.
- Olive oil. It prevents coronary heart disease, lowers the levels of "bad" cholesterol and increases "good" cholesterol.
- Dairy products. They are a good source of calcium which helps maintaining bone mass by reducing the risk of damage. Low fat products should be preferred.
A few times a week
- Fish. They protect against coronary heart disease as they contain omega-3 fatty acids.
- Poultry. They offer high quality protein and iron.
- Eggs. They are rich in protein, vitamins and minerals.
- Desserts. They should be consumed in moderation.
A few times a month
- Meat. It is rich in high quality protein, iron and vitamins.