Types of Food

The Mediterranean diet pyramid was developed based on the eating habits of long-living adults in the Mediterranean. It follows a general food pyramid guideline (not specific quantities) and encourages communal eating and an active lifestyle.

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It is associated with:

Reduced risk of memory problems and dementia

Reduced risk of stroke, diabetes, and other vascular diseases

Base every meal around:

Vegetables and fruits (the darker in color, the more anti-oxidants!)

Legumes/beans, whole grains, nuts (e.g., lentils, walnuts)

Olive oil as principal source of fat (swap out margarine and butter!)

Eat moderate portions daily to weekly:

Poultry

Dairy, cheese and eggs

Red wine (typically with meals)

Eat less often than other foods:

Red meat

Saturated fat

Sweets