Mediterranean Food Pyramid

Mediterranean Food Guide Pyramid (From Dr. Kidd)
People who live in the area around the Mediterranean Sea have traditionally had low risk of heart disease. Research studies show that when people in other parts of the world eat a diet similar to that eaten in Mediterranean countries, they reduce their risk of heart disease. The Mediterranean diet contains an abundance of fruit, vegetables, and vegetarian proteins, moderate amounts of whole grains, and small amounts of red meat. Regular use of fish, olive oil, and nuts make this diet slightly higher in fat than the typical heart healthy diet, but the fat is mostly unsaturated, which can be beneficial for the heart. A Mediterranean diet can be especially helpful for people who have high triglyceride and low HDL cholesterol levels.

Whole Grains
4-6 servings per day
Serving = 1 Slice whole wheat bread
1/2 large whole grain bun
6-inch whole wheat pita
1/2 cup cooked whole grain cereals (oatmeal, cracked wheat)
1/2 cup cold cereals without added sugar (wheat, oat, bran)
1/2 cup cooked whole wheat pasta, brown rice, or barley
1/2 cup potatoes, corn, peas or winter squash
1 oz small whole grain crackers

Whole grains are high in fiber and have less effect on blood sugar and triglyceride levels and refined, processed grains like white bread and pasta. Whole grains also keep the stomach full longer, making it easier to lose weight.


Non-Starchy Vegetables
4-8 per day
Serving = 1/2 cup of cooked vegetables or 1 cup of raw vegetables

Examples on non-starchy vegetables include broccoli, cauliflower, cabbage, celery, carrots, tomatoes, eggplant, cucumbers, green beans, asparagus, zucchini, peppers, salad greens and mushrooms


Fruit
2-4 per day
Serving = One small piece of fresh fruit, 1/4 cup dried fruit or 1/2 cup juice

Whole fruits are preferred because of the fiber they contain, but frozen fruit with no added sugar and fruits canned in their own juice are also good choices. Limit fruit juices since they contain as much sugar as regular soda.


Legumes and Nuts
1-3 per day
Serving = Legumes: 1/2 cup kidney, black, garbanzo, pinto, soy, navy beans, split peas, or lentils, 1/4 cup fat free refried beans or baked beans
Serving = Nuts and Seeds: 2 T. Sunflower or sesame seeds, 7-8 walnuts or pecans, 20 peanuts, 1 T. peanut butter, 12-15 almonds

Aim for 1-2 servings of nuts or seeds and 1-2 servings of legumes per day. Legumes are high in fiber, protein, and minerals. Nuts are high in fat, but the fat is mostly unsaturated, and may increase HDL without increasing LDL. Raw or dry roasted nuts typically do not have added fat.


Healthy Fat
4-6 per day
Serving = 1 tsp olive or canola oil;
1 tsp regular mayonnaise;
2 Tbsp of regular or light salad dressing, made with oil ;
5 olives (limit these due to salt content if you have high blood pressure);
2 tsp light margarine;
1/8 of an avocado

These fats are mostly unsaturated so they will not increase LDL levels.  Remember that fats do contain concentrated calories, so keep the servings small, as recommended.      


Low-Fat Dairy Products
1-3 servings per day
Serving = 1 cup of skim milk or light yogurt; 1 oz of low-fat cheese

Soy milk, yogurt, and cheese can take the place of dairy products. If servings of dairy or fortified soy are less than 2 per day, a calcium and vitamin D supplement is recommended.


Fish or Shellfish
2-3 times a week
Serving = 3 oz (about the size of a deck of cards)

Prepare fish by baking, sauteing, broiling, roasting, grilling or poaching.  Choose fatty fishes like salmon, herring, sardines, or mackerel which are high in omega-3 fats, so it has healthy effects on triglycerides and blood cells.


Poultry
1-3 times a week
Serving = 3 oz (about the size of a deck of cards)

Bake, saute, stir fry, roast or grill the poultry you eat, and eat it without the skin.


Eggs
2-4 times a week
2-4 yolks per week; unlimited egg whites

Egg whites can be eaten in unlimited amounts. One egg yolk contains approximately 215 mg of cholesterol and 2 grams of saturated fat.


Sweets
Use infrequently. Limit to occasional enjoyment

Sweets can contribute to high triglycerides, elevated blood sugar, and weight gain. Sweets include desserts, candy, sugars, syrups, fruit juices, and soda. Consider using fruit as a dessert.


Red Meat
Up to 3-4 times per month
Serving = 3 oz (about the size of a deck of cards)

Red meat includes beef, pork, lamb and veal. Always choose lean cuts (such as loin) and trim visible fat. Bake, saute, stir fry, roast, broil, or grill the red meat you eat.


Moderate Amounts of Alcohol
No more than one drink per day for women and two drinks per day for men
One drink equal: 12 oz of beer, 4 oz of wine, or 1-1/2 oz of liquor

People with high blood pressure or high triglycerides, or those taking certain medications may be advised to avoid alcohol completely. Ask your doctor to be sure.