Although the fundamental principles of the Mediterranean Diet have not been touched, the Mediterranean food pyramid has recently had a face lift. Recognizing both the health advantages and the additional low calorie flavors, spices and herbs have now been included in the group that should be eaten with each meal.
Other changes to the Mediterranean eating plan are:
6 glasses of water should be drunk each day.
The addition of physical activity on a daily basis at the base of the food pyramid.
The very social and pleasant concept that meals should be enjoyed in groups.
The word "whole grain" has been added when describing the legumes and cereals food group.
Consuming shellfish and fish twice weekly. The one food group now contains Cereals, whole grains, fruits, vegetables, olives, nuts, seeds, herbs and spices, and olive oil. This particular food group is given a huge emphasis and ideally should be included with each meal. The traditional Mediterranean diet is founded on the principle that the plant food group is extremely important. To achieve optimal health benefits varied foods from this group should be consumed at the same meal.
- Poultry, eggs, cheese, and yogurt can be eaten daily in small portions.
- With your doctor's approval, red wine is allowed in moderate daily amounts.
- The traditional Mediterranean diet also advocates:
- Red meat should only be consumed several times monthly.
- Olive oil should be the source of fat intake instead of margarine and butter.
- Consuming local produce that is both fresh and seasonal.
- All foods should be processed as little as possible.
- Fresh fruit should be selected for dessert instead of cakes and ice creams.
Junk food to be avoided.
Mediterranean food is a healthy and tasty way to reduce the risk of cancer, diabetes, and heart disease. Researchers have found that people who follow the traditional Mediterranean diet are less likely to encounter the health problems of the Western world such as diabetes and heart disease, and also tend to live longer.
The most recent adjustments to the Mediterranean food pyramid have been the inclusion of drinking plenty of water, and the realization that fresh herbs and seasonings offer both health benefits and the tastes that identify Mediterranean cuisine. The addition of physical exercise on a daily basis make this a healthy diet plan for those looking to lose weight or just wanting to embrace a healthy lifestyle that is also delicious and social.