What Is The Mediterranean Diet Pyramid? Know The Health Benefits Of The Mediterranean Diet

The Mediterranean Diet (MD) is considered to be one of the healthiest dietary approaches. Thanks to a combination of foods rich mainly in antioxidants and anti-inflammatory nutrients.


Most modern chronic diseases are driven by inflammation, and the MD is considered the anti-inflammatory diet of choice.

Google image | Source -Mónica Ruiz-Noriega



The term Mediterranean diet pyramid was coined by Ancel Keys in the 1960s, based on his observations of the eating habits and lifestyle of the people living near the Mediterranean Sea.


He noticed specifically a reduced incidence of chronic diseases and improved longevity when compared to other regions of the world.


The Mediterranean diet pyramid focuses, for the most part, on the local, fresh, whole, and nutrient-dense seasonal foods that maximize the content of protective nutrients and substances in the diet. 


It is characterized by higher consumption of plant foods – grains/cereals (mostly whole), fruits, vegetables, legumes, tree nuts, seeds, and olives- with olive oil as the principal source of added fat, along with high to moderate intakes of fish and seafood, moderate consumption of eggs, poultry, and dairy products (cheese and yoghurt), low consumption of red meat and sweets, and a moderate intake of wine during meals. 

Two further typical aspects of a Mediterranean lifestyle include daily physical activity and adequate hydration.

The Mediterranean Diet is generally lower in calories, sodium, refined grains, processed foods, and added sugars, compared to the Standard American Diet (SAD) and other western-type diets.


The Mediterranean diet pyramid includes all food groups and a wide variety of foods, minimizing the possibility of deficiency of a particular nutrient. In fact, a higher adherence to the MD has been associated with a better nutrient profile, with a lower prevalence of people showing inadequate intake of micronutrients in comparison to other dietary models such as SAD.


The beneficial effects of the Mediterranean diet are mostly due to the combination of antioxidant elements, fiber, and the inclusion of health-promoting mono- and polyunsaturated fats. 


Read more about the Mediterranean diet pyramid

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