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. Take a look at how the pyramid stacks up.


A Few Times Each Month
Red Meat
Eat red meat occasionally - think of it as a treat and eat very little

Sweets
A Few Times Each Week
Eggs
Eat small amounts of fish, chicken, eggs and sweets a few times each week
Poultry
Fish

Low Fat Cheese and Yogurt
Small portions daily
Daily
Olive Oil or Canola Oil
Fruits Beans, Legumes and Nuts Vegetables
Whole grain bread, Pasta, Couscous, Bulger wheat, Other grains, and Potatoes

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