Mediterranean Diet Pyramid

What Is the Mediterranean Diet?

Originating in coastal regions like Greece and Italy, the Mediterranean diet centers on vegetables, fruits, fish, whole grains, legumes, and olive oil. It emphasizes freshness and minimal processing, combining nutrition with flavor.

Benefits of the Mediterranean Diet

• Lowers risk of heart disease
• Helps prevent diabetes
• Slows aging
• Supports brain health

Core Elements: High Calcium, High Fiber, Antioxidants

Fresh Fruits and Vegetables (50%)

Include a wide variety—especially leafy greens and legumesChoose seasonal winter fruits for a broad mix of vitamins

Whole Grains (25%)

• Base meals on oats, brown rice, whole wheat, corn, and similar grains

Protein (20%)

• Eat fish and seafood at least twice a week for Omega-3s
• Include moderate portions of poultry such as chicken or duck
• Beans and nuts provide plant-based protein and healthy fats
• Red meat should be limited to a few times a month

Healthy Fats (15%)

• Use olive oil as the main cooking oil, it’s rich in Omega-3
• Snack on nuts and seeds for added high-quality fats

Dairy (in moderation)

• Choose low-fat dairy when possible

Wine (in moderation)

• If drinking alcohol, limit to one glass daily for women, two for men