Updated Mediterranean Diet Pyramid From Oldways

Despite the fact that calories from fats may account for upwards of 40% of a Mediterranean diet, many studies show reduced incident of cardiovascular diseases in those populations that follow the traditional eating habits of this region.

Certainly, there is no single Mediterrean cuisine. The aromas, flavors and recipes vary widely from Spain and Italy to Greece and Lebanon and then across North Africa. Moreover, not all foods of these regions are necessarily healthful. Oldways, a leading advocate of traditional, healthful eating has released a revised Mediterranean diet pyramid to provide clear direction.

The major change in this updated Mediterranean Diet Pyramid, writes the staff of Oldways, is that all plant foods (fruits, vegetables, grains, nuts, legumes, seeds, olives and olive oil) are grouped together to emphasize the health benefits they provide. A new addition to the Mediterranean Diet Pyramid is herbs and spices—for reasons of both health and taste. Increasingly, nutritional science is identifying active micro-nutrients in herbs, spices and other plant compounds that collectively may deliver health benefits well beyond what is provided by the better known vitamins, minerals, proteins, fats and carbohydrates.

The Oldways pyramid also points out the healthfulness of fish and shellfish, and suggest that it is beneficial to eat fish and shellfish at least two times per week.

Other specific recommendations of Oldways include:

• Make olive oil your primary source of dietary fat
• Eat low to moderate amounts of cheese and yogurt daily
• Drink a moderate amount of wine (one to two glasses per day for men, one glass per day for women)
• Snack on almonds instead of fat-free cookies.
• Spread avocado on a sandwich to replace the mayonnaise.