An overview of The Mediterranean Diet Food Pyramid. Including tips on how to use these guidelines in everyday life
Growing Up with Food Guide Pyramids
I can vividly remember growing up in the 90’s and seeing food guide pyramids everywhere. At the doctor’s office, in the classroom at school, the cafeteria, etc.
According to the Choose My Plate website, the USDA has been aiming at trying to educate people about healthy food choices in pamphlets/posters/pyramids form since 1916!
The first “pyramid” emerged in 1992 and has gone through a few changes since then. The current recommendations are in the form of My Plate.
The Mediterranean Diet Food Pyramid
In comparison, The Mediterranean Diet Pyramid was created in 1993 by Oldways. They worked in partnership with the Harvard School of Public Health and WHO (World Health Organization).
One of the things like I like most about the Mediterranean Diet Pyramid it isn’t based on specific servings. Instead, general food intake recommendations are given.
Mediterranean Diet Recommendations
Based on the food pyramid, the Mediterranean Diet recommends creating meals with these guidelines in mind –
- Try to base meals around veggies, fruits, legumes, whole grains, nuts & seeds, and beans
- Aim for fish and seafood two times a week
- Poultry, dairy, cheese and eggs in moderate portions throughout the week
- Try to cut back on red meat, saturated fats, and sweets by enjoying less often
If you take your lunch on the go during the week, check out some delicious and healthy Mediterranean Diet inspired Packed Lunches.
Physical Activity and Social Enjoyment Included
Another major difference in the Mediterranean Diet Food Pyramid is the at the base.
Since health doesn’t just include food, I like that the Mediterranean Diet pyramid includes daily physical activity and enjoying meals with others.
I love that the graphics for the “physical activity” show people dancing, walking and playing soccer. I think people will enjoy exercise more when they find thing they love to do rather than having to go to the gym.
Looking for More Mediterranean Diet Info
Head over to my Mediterranean Diet Information Page for all kinds of great tips and articles on this lifestyle.
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