First steps toward the mediterranean lifestyle

The Mediterranean Diet Pyramid is a nutrition guide that was developed by the Oldways Preservation Trust, the Harvard School of Public Health, and the World Health Organization in 1993. It summarizes the Mediterranean Diet pattern of eating, suggesting the types and frequency of foods that should be enjoyed every day.

The pyramid is divided into daily, weekly, and monthly frequencies, but does not recommend serving sizes.

SO...let's get into the details

Eat:

Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

Eat in moderation:

Poultry, eggs, cheese and yogurt.

Eat only rarely:

Red meat.

Don't eat:

Avoid These Unhealthy Foods and ingredients:

Added sugar: sweetened beverages, candies, ice cream, table sugar and many others.

Refined grains: White bread, pasta made with refined wheat, etc.

Trans fats: Found in margarine and various processed foods.

Refined oils: Soybean oil, canola oil, cottonseed oil and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Anything labeled "low-fat" or "diet" or which looks like it was made in a factory.

You must read food labels carefully if you want to avoid these unhealthy ingredients.

Foods to Eat

The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.

However, eating fish and seafood is recommended at least twice a week.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

Tubers: Potatoes, sweet potatoes, turnips, yams, etc.

Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.

Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc

Poultry: Chicken, duck, turkey, etc.

Eggs: Chicken, quail and duck eggs.

Dairy: Cheese, yogurt, Greek yogurt, etc.

Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats: Extra virgin olive oil, olives, avocado and avocado oil.

Whole, single-ingredient foods are the key to good health.

What to Drink

Water should be your go-to beverage on a Mediterranean diet.

This diet also includes moderate amounts of red wine — around 1 glass per day.

However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.

Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.