The Mediterranean Food Pyramid
How it Stacks Up . . .
The Mediterranean Food Pyramid is based on the long-standing healthy eating
habits in the Mediterranean countries, where people have low rates of cancer,
heart disease, diabetes, and other chronic diseases and have a long life expectancy.
The Mediterranean Pyramid groups foods by healthfulness. The food pyramid is
plant based, so the focus is on eating fruits, vegetables, and grains. It also
emphasizes less saturated fat, such as butter, and other animal fats. In fact,
most fat will come from olive or vegetable oil, which is rich in monounsaturated
fat. For more information and menu ideas vist www.Oldwayspt.org
| A Few Times Each Month |
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Eat red meat occasionally - think of it as a treat and eat very little |
| A Few Times Each Week |
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Eat small amounts of fish, chicken, eggs and sweets a few times each week |
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| Low Fat Cheese and Yogurt |
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Small portions daily |
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| Fruits |
Beans, Legumes and Nuts |
Vegetables |
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Whole grain bread, Pasta, Couscous, Bulger wheat, Other grains, and Potatoes |
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Other health benefits include: fruits and vegetables are rich in phytochemicals and
antioxidants. Also, fruits and vegetables may lower your risk for certain types of cancer
and heart disease.
© 2005 Northwest Primary Care