The mediterranean diet is considered the world’s most evidence-based eating pattern for promoting health and longevity.
The definitions include guidelines for high intake of
- Extra virgin (cold pressed) olive oil
- Vegetables including leafy green vegetables
- Fruits
- Cereals
- Nuts
- Pulses/legumes
- Moderate intakes of fish and other meat
- Dairy products and red wine
- Low intakes of eggs and sweets
Do not specify amounts of additives to the diet
- Sauces
- Condiments
- Tea
- Coffee
- Salt
- Sugar
- Honey
Description of traditional practices
- Olive oil added to vegetables and legumes to make them palatable
- Fruits eaten as desserts or snacks
- Cheeses accompanied salads and stews
- Red meat eaten only on special occasions
Diet pyramid
- Most commonly, recommended numbers of servings for these food groups are represented as a diet pyramid
- Diet pyramids are considered a useful way to display general principles of a diet including
- Approximate recommendations for quantities of food groups
- Those consumed in greatest quantities appear in the largest section of the pyramid
Oldway’s diet pyramid
- In 1993, the first MedDiet pyramid was produced by Oldway’s Preservation and Exchange Trust
- This was updated in 2009
Greek Dietary guidelines
Mediterranean Diet Foundation (MDF)
- Released in 2010 by the Mediterranean Diet Foundation (MDF)
- Intended as a flexible, general representation of the MedDiet
- Provide serving number and size
Mediterranean Diet Benefits
- Dietary components of MedDiet may lower the risk of
- Cardiovascular disease
- Cancer
Intake range: amongst studies
- Olive oil
- 7 to 80 mL/day
- Legumes
- 5 to 60.5 g/day
- Vegetables
- 210 to 682 g/day
- Fruits and nuts
- 109 to 463 g/day amongst studies
Definition of the Mediterranean Diet: A Literature Review
The traditional Mediterranean diet is characterized by
- High consumption
- Vegetables, fruits, nuts, legumes, and unprocessed cereals
- Moderate level
- Fish consumption
- Low consumption
- Dairy products
- Meat and meat products
DISCLAIMER
This information is intended for educational purposes only and it is not intended to take the place of consultation with your physician.
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