Q. Can you explain the Mediterranean
Diet Food Pyramid?
A. Oldways, the
Harvard School of Public Health, and the European Office of the World Health
Organization introduced the classic Mediterranean Diet in 1993 at a conference
in Cambridge, MA, along with a Mediterranean Diet Pyramid graphic to represent
it. This pyramid, a useful tool for illustrating the importance of this
remarkable healthy total diet and lifestyle, was based on the dietary
traditions of Crete, Greece and southern Italy circa 1960 at a time when the
rates of chronic disease among populations there were among the lowest in the
world, and adult life expectancy was among the highest.
Here’s how to follow
this visual guide to the Mediterranean Diet, from the bottom to the top:
• Look for ways to
become more active. Good food alone isn’t enough to support a healthy life. Cooking
and enjoying the pleasures of the table with family and friends contribute to
good health.
• Every day eat mostly
vegetables, beans, whole grains, herbs, spices, nuts and peanuts, fruits, and
include some healthy fats such as those found in olive oil. These are the core
Mediterranean Diet foods.
• At least twice a
week eat fish and seafood, which deliver heart-and-brain-healthy omega-3s.
• Eat moderate
portions of yogurt, cheese, poultry and eggs daily to weekly.
• Red meat and sweets,
at the top of the pyramid, are “sometimes” foods.
• Water and wine are
typical Mediterranean Diet beverages. If you drink wine, enjoy moderate
amounts: up to one glass per day for women, two for men. And drink water
throughout the day.
Q. What are the scientific health
benefits of the Med Diet?
A. The Mediterranean
Diet has been studied and noted by scores of leading scientists as one of the
healthiest diets in the world. The science behind the diet is corroborated by more than 50
years of epidemiological and experimental nutrition research. Evidence shows
that the Mediterranean Diet can help you achieve weight loss and weight
management goals; lower your risk of heart disease and high blood pressure;
fight certain cancers and chronic diseases; reduce asthma; avoid diabetes;
resist depression; and bring healthier babies into the world.
Q. How would you define the Med
Diet?
A. The Mediterranean Diet reflects a way of eating
that is traditional in the countries that surround the Mediterranean. It is not a diet, as in “go on a diet,” even
though it is a great way to lose weight or improve your health. Rather, it is a
lifestyle – including delicious, affordable, easy-to-cook foods, meals with
friends and family, wine in moderation, and daily exercise.
Q. What are simple steps one can
take for good health by following the Med Diet?
A. It’s easy to bring the remarkable health benefits
and affordable Mediterranean style of eating to your kitchen cupboards, your
refrigerator, your countertops, your stovetop, your oven, and your table every
day. Embracing the Mediterranean Diet is all about making these simple but
profound changes in the way you eat today, tomorrow, and for the rest of your
life.
1. Eat
lots of vegetables. There are so many
choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil
and topped with crumbled feta cheese to stunning salads, garlicky greens,
fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables
are vitally important to the fresh tastes and delicious flavors of the Med
Diet. Can you fill half your plate with them at lunch and dinner?
2. Change
the way you think about meat. If you eat meat, have smaller amounts. For
example, add small strips of sirloin to a vegetable sauté, or garnish a dish of
pasta with diced prosciutto. As a main course, have smaller portions (3 ounces
or less) of chicken or lean meat.
3. Always
eat breakfast. Start your day with
fiber-rich foods such as fruit and whole grains that can keep you feeling
pleasantly full for hours. Layer granola, yogurt, and fruit, or mash half an
avocado with a fork and spread it on a slice of whole grain toast.
4. Eat
seafood twice a week. Fish such as tuna,
herring, salmon, and sardines are rich in heart-healthy omega-3 fatty acids,
and shellfish including mussels, oysters, and clams have similar benefits for
brain and heart health.
5. Cook
a vegetarian meal one night a week. Build
these meals around beans, whole grains, and vegetables, and heighten the flavor
with fragrant herbs and spices. When one night feels comfortable, try two
nights per week.
6. Use
good fats. Include sources of healthy
fats in daily meals, especially extra-virgin olive oil, nuts, peanuts,
sunflower seeds, olives, and avocados.
7. Enjoy
some dairy products. Eat Greek or plain
yogurt, and try small amounts of a variety of cheeses.
8. For
dessert, eat fresh fruit. Choose
from a wide range of delicious fresh fruits—from fresh figs and oranges to
pomegranates, grapes and apples. Instead of daily ice cream or cookies, save
sweets for a special treat or celebration.
Q. What type of organization is
Oldways?
A. Oldways is a nonprofit food and nutrition
education organization, with a mission to guide people to good health through
heritage.
