[2015] Christina McCartney: Mediterranean Food Pyramid

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[2015] Christina McCartney: Mediterranean Food Pyramid

Mediterranean Food PyramidTECA 1318-April 8, 2015By: Christina McCartney

Gold Standard

An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.

Vegetables are an important staple of eating patterns of peoples in all the countries bordering the Mediterranean Sea, providing valuable nutrients and satiety. These benefits are amplified because the vegetables are normally cooked or drizzled with olive oil. Raw vegetables are also a healthy vegetable option.

Whole fresh fruit is ever-present in the Mediterranean. No-sugar-added fruit juices provide only some of the same nutrition benefits as whole fruit, and attention to portion control and total calories is wise.

The majority of grains should be whole grains, such as wheat, oats, rice, rye, barley, and corn. These grains are best consumed in whole, minimally-processed forms, because refining and processing can remove many valuable nutrients, including vitamins, minerals, and fiber.Grains and grain products common to the traditional Mediterranean Diet include: barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas.

Promotes life-long good health!

8 Steps to Eat the Med way:1. Eat lots of vegetables2. Think about the way you eat meat. Smaller and lean portions are best options.3. Enjoy some dairy products. Eat Greek or plain yogurt.4. Eat Seafood twice a week, such as Omega-3 fatty acid.5. Cook vegetarian meanls 1-2 a week using fresh vegetables and grains.6. Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.7. Switch to whole grains. Whole grains are naturally rich in many important nutrients; their fuller, nuttier taste and extra fiber keep you satisfied for hours.8. For dessert, eat fresh fruits

lunches around the world video!


PROS-lengthen lifespan-Improve brain function-Defends from Chronic Illness- Fights certain cancers- Reduces risk for high blood pressure and cholesterol- Protects from diabetes- Weight loss and management

CONS- Foods take time to prepare- smaller portions of most desired foods, such as meats and dairy products


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