MEDITERRANEAN DIET PYRAMID

YOU DON’T HAVE TO BE ON A DIET TO EAT AS RECOMMENDED BY THE MEDITERRANEAN DIET PROGRAM.

Inspired by a traditional cuisine of some Mediterranean countries, the diet has always been a synonym of a healthy way of living and healthy hearts.

The healthy principles of Mediterranean diet other than this pyramid are based on drinking the recommended amount of water (2 liter a day) which will help you ush toxins out of your vital organs, drinking 1 glass of wine a day (should be avoided by those who have alcoholism problems) and doing some physical activity at least three times a week.

Physical activity is very important part of any diet program, but as this diet, but even if you’re not on diet it will help you stay healthier and in shape. If you don’t have the time or money to go to the gym, try walking at least 30 minutes a day, take the stairs not the elevator, download some of the numerous free online exercise programs that you can do at home and after just a few weeks you will see the changes. You can drink tea, coffee and fresh fruit juices without added sugar, but all beverages with high amount of sugar should be avoided.

THE PYRAMID

• Sweet ≤ 2 serving a week
• Red meat < 2 servings a week
• Processed meat – once a week
• Potatoes ≤ 3 servings a week
• White meat – 2 servings a week
• Eggs 2-4 servings a week
• Fish/Seafood ≥ 2 servings a week
• Legumes ≥ 2 servings a week
• Low fat dairy – 2 servings a day
• Nuts, seeds or olives – 1 serving a day
• Herbs and spices – every day
• Fruits and vegetables ≥ 2 servings every main meal
• Olive oil, Pasta, Rice, Bread and other cereal – 1 serving per meal