Courtesy of Oldways.org
Understanding the Mediterranean diet pyramid
The Mediterranean diet pyramid is divided into five parts. Each part plays a role in making healthy food choices. The lower and larger a section is, the more liberally you should consume it.
The base: Make these part of your lifestyle
The Mediterranean diet is a product of a rich cultural heritage that prizes physical activity and community. The base of the pyramid reflects this heritage. Communal eating and physical activity are essential to this diet and the foundation on which other choices rest.
First Tier: Eat these foods daily
The first tier of the pyramid shows the food you should eat daily. We have fruits, vegetables, legumes, whole grains, nuts and seeds, herbs and spices, and olive oil on this tier.
Vegetables: green leafy vegetables, carrots, onions, tomatoes, peppers, eggplants, and many others.
Fruits: oranges, bananas, papaya, apples, pears, peaches, grapes, cantaloupe, dates, figs, apricots, berries, cherries, pomegranates, and many others.
Whole grain: Bulgur, farro, buckwheat, barley, couscous, oats, wheat berries, whole-grain bread, bulgur, quinoa.
Legumes: beans, chickpeas, sesame seeds, peanuts.
Olive oil: Olive oil and other healthy oils like avocado.
Nuts and seeds: Walnuts, almonds, cashew nuts, sunflower seeds, and many others.
Herbs and spices: Ginger, cinnamon, garlic, pepper, rosemary, thyme, mint, sage, parsley, tarragon, oregano, cardamom, basil, and many others.
Check out these 3 Mediterranean recipes that will make you love vegetables.
Second tier: Eat these twice a week
Fish and seafood occupy the second tier of the pyramid. These foods are to be eaten at least twice a week.
Fish are an essential part of the Mediterranean diet.
Oily Fish are rich in omega-3 fatty acids and helpful for heart health. They are also rich in protein, vitamins, and minerals.
Examples of oily fish include: