[2015] Nakailla Kirkpatrick: Mediterranean Food Pyramid

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[2015] Nakailla Kirkpatrick: Mediterranean Food Pyramid


Mediterranean Food PyramidNakailla Kirkpatrick TECA 1318. April 8,2015


Specific Mediterranean Recomended Foods

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Nuts&Seeds-almonds, cannellini beans, chickpeas, cashews, fava beans, green beans, hazelnuts, kidney beans, lentils, pine nuts, pistachios, sesame seeds, split peas, tahini sauce, walnuts.Herbs&Spices-anise, basil, bay leaf, chiles, cloves, cumin, fennel, garlic, lavender, marjoram, mint, oregano, parsley, pepper, pul biber, rosemary, sage, savory, sumac, tarragon, thyme, zatar.Recommended Serving: Every meal should be based on fruits, veggies, grains, nuts, seeds, herbs, and spices. Cheese&Yogurt-brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt.Recommended Serving: Daily in low or moderate amounts.

Grains- barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas.Veggies- artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions, peas, peppers, potatoes, pumpkin, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini.Fruits- apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Fish&Shellfish- abalone, clams, cockles, crab, eel, flounder, lobster mackerel, mussels, octopus, oysters, salmon, sardines, sea bass, shrimp, squid, tilapia, tuna, whelk, yellowtail.Recommended Serving:Twice-weekly consumption of low to moderate amounts of fish.Meats-beef, chicken, duck, goat, guinea fowl, lamb, mutton, pork.Recommended Serving: Few times per month.Wine- Red wine is consumed regularly but moderately. Recommended Serving: Five-ounce glass of wine per day for women and up to two five-ounce glasses for men.

Olive Oil is an essential when persuing the mediterranean diet. Use in place of butter and other cooking oils.

Meal Suggestions- Bruttshetta, Couscous, Hummus, Paella, Pita, Ratatouille, Tagine, Argula, and Dukkah.

Creator's Benefits

-Lengthen your life -Improve Brain Function-Defend you from chronic diseases-Fight certain cancers-Lower your risk for heart disease, high blood pressure and elevated cholesterol levels-Protect you from diabetes-Aid your weight loss and management efforts-Keep away depression-Safeguard you from Alzheimer's disease-Ward off Parkinson's disease-Improve rheumatoid arthritis-Improve eye health-Reduce risk of dental disease-Help you breathe better-Lead to healthier babies-Lead to improved fertility

Check out this video for more information!

-Covers all major food groups-Diverse flavors-May be easier to adhere to than more limiting diets-Comes close to American Heart Association dietary recommendations; low saturated fat

-May be more expensive to follow-Cooking fresh food takes time-Not designed as diet for weight loss




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