What is an original Mediterranean Diet?

Scientific research has shown that the closer we can get to the ideal Mediterranean diet, outlined in the pyramid chart below, the greater the health advantage. The benefits of adopting the whole dietary pattern are greater than the health-giving properties of each type of food.

Mediterranean Diet Pyramid

A guide to portions or servings per day described in the pyramid is as follows:

Vegetables: a cup of raw leafy vegetables or half a cup of other vegetables.

Potatoes: 100 g.

Legumes: one cup (100 g) of cooked dry beans.

Nuts: 30 g. Eat as a snack or sprinkle on food for added taste.

Fruit: one apple, banana, one orange, 200 g of melon or watermelon, 30 g of grapes.

Meat: 60 g of cooked lean meat or fish.

Grains: half a cup (50-60 g) of cooked pasta or rice; one slice of bread (25 g).

Dairy: one cup of milk or yoghurt; 30 g of cheese.

Eggs: one egg.

Wine: 125 ml glass of average-strength red wine.

In summary

The original Mediterranean Diet has been assessed and found to contain all the essential nutrients required for normal health. It also avoids excessive consumption of ingredients linked to ill health. Try it for yourself.

Source: https://patient.info

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