Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). There are additional points that make this eating plan unique: It is up to the individual to decide exactly how much food to eat at each meal, as this will vary by physical activity and body size. Although the pyramid shape suggests the proportion of foods to eat (e.g., eat more fruits and vegetables and less dairy foods), it does not specify portion sizes or specific amounts. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood. The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. ![]() The pyramid also highlighted daily exercise and the beneficial social aspects of eating meals together. It was believed that the diet-mainly fruits and vegetables, beans, nuts, whole grains, fish, olive oil, small amounts of dairy, and red wine-contributed to their health benefits. At that time, these countries displayed low rates of chronic disease and higher than average adult life expectancy despite having limited access to healthcare. More of an eating pattern than a strictly regimented diet plan, the pyramid emphasized certain foods based on the dietary traditions of Crete, Greece, and southern Italy during the mid-20 th century. However, in 1993 the Harvard School of Public Health, Oldways Preservation and Exchange Trust, and the European Office of the World Health Organization introduced the Mediterranean Diet Pyramid as a guide to help familiarize people with the most common foods of the region. The traditional diets of countries bordering the Mediterranean Sea differ slightly so there are different versions of the Mediterranean diet. It is often promoted to decrease the risk of heart disease, depression, and dementia. ![]() ![]() If you have a chronic condition like heart disease or high blood pressure, your doctor may even have prescribed it to you. What Is It?Ĭhances are you have heard of the Mediterranean diet. Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular diets-and review the research behind them.
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