Updated Mediterranean Diet Pyramid

The Mediterranean diet has long been touted as the gold standard of nutrition.  The diet has a high omega-3 concentration from fatty acids, due to the large amounts of fish, nuts and olive oil.  Olive oil, though not the best source of omega-3 fatty acids, is still 10% linolenic acid (an omega-3 oil).  A large body of literature provides evidence to suggest a significant correlation between omega-3 fatty acids and decreased body inflammation.  Additional components of the diet, the grains from cereals, the fiber from fruits, nuts and vegetables and the anti-inflammatory compounds in wine, are all linked to longer life spans, less incidence of chronic disease and are cancer protective.

Recently, the diet has been updated by a nonprofit organization called, Oldways, who had initially developed the Mediterranean pyramid in 1993.  The main changes from the old pyramid are that the plant-based foods (veggies, fruits, nuts, legumes, seeds, olives, and olive oil) are all grouped together, which according to Oldways, emphazises the health benefits these foods provide.  The plant-based foods make the base of the pyramid now versus grains.

Another addition to the Mediterranean Diet Pyramid is herbs and spices—both for health benefits and taste.  The flavors of the cuisine are enhanced by their fresh herbs, such as oregano and thyme, found native to the land.  Studies have shown that the antioxidant properties in Mediterranean spices inhibit lipid peroxidation, which is when free radicals attack the phospholipid walls of your cells.

Lastly, the new pyramid recommends eating fish and shellfish at least two times per week.  See below to compare the the old versus the new.

The old pyramidNew pyramid (2009)

7 responses to this post.

  1. One of the most important things I found out about colon cleaning is you MUST juice fact for 3-5 days to get the OLD stuff out of your system. Of course clear the fasting with your doctor first.


    • By “colon cleansing” do you mean enema? If so, that procedure is extremely unhealthy and poor for proper colon functioning! Unprocessed foods, high fiber, lots of water and a good bout of exercise will do the trick.

      I do like drinking juicers, though! My favorite is when they cut ginger and apple in a load of greens.


  2. I certainly enjoy reading this blog, Thankyou


  3. Hi nice blog 🙂 I can see a lot of effort has been put in.


  4. Great post! Just wanted to let you know you have a new subscriber- me!


  5. Posted by Jude Chuang on March 23, 2013 at 10:23 pm

    Fish oil is constituted of the omega-3 fatty acids EPA and DHA, both lacking in American diets. As a general guideline, a 130 pound woman should aim to take 1700 mg EPA and 1300 mg DHA daily, a 170 pound woman should take 2500 mg EPA and 2000 mg DHA daily, and a 230 pound woman should take 3400 mg EPA and 2600 mg DHA daily. These amounts may be scaled down for someone as light as 100 pounds, but lighter women are cautioned against the regimen.:

    Remember to take a peek at our favorite internet site


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