mediterranean food pyramid

Mediterranean Food Pyramid

Basic foods are of plant origin – fruits and vegetables, potatoes, cereals and bread, beans, seeds, nuts.

Raw foods are preferred, and they are recommended fresh and locally grown – in order to avoid destroying the beneficial micronutrients and antioxidants in them.

The main source of dietary fat is represented by olive oil, which replaces solid fats (butter and margarine).

Fats should represent 25-35% of total caloric intake, and saturated fats should not exceed 7-8%.

Cheese and yogurt should be eaten daily, in moderate amounts (degreased varieties are indicated).

Fish and poultry should be consumed weekly, low to moderate amounts (recent studies seem to favor fish).

Up to 4 eggs can be consumed in a week (including those used for baking or cooking).

Typical dessert is represented by fresh fruits, while sugary sweets and saturated fats should be avoided.

Red meat (beef, pork, etc.) should be consumed several times a month – recent studies recommend limiting consumption of red meat to 350 to 450 grams per month. In addition, lean varieties are indicated.

Physical activity – performed regularly at an appropriate level to maintain a healthy weight.

Moderate consumption of wine, normally with meals – no more than 1 to 2 drinks per day for men and one drink per day for women. In recent public health recommendations, wine is considered optional and should be avoided during pregnancy or when putting human health at risk.