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The Mediterranean Diet Pyramid
By Usman Khalid of OBF Pakistan
The Mediterranean Diet Pyramid
Dietary fiber data from these parts of the Mediterranean in recent times had the lowest rates of chronic diseases and the highest life expectancy of adults indicate a pattern like the one illustrated in the following list. The health of this pattern is confirmed by epidemiological research and experimental diet. The average amount is in most cases intentionally nonspecific, because the variation is known that there are many in this pattern. The historical pattern includes the following (in brackets add a few notes of contemporary public health perspective):
An abundance of foods from plant sources, including fruit and vegetables, potatoes, bread and cereals, beans, nuts and seeds. Focuses on a range of at least considered and, where possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micro-and anti-oxidant content of these foods). Olive oil as the principal fat, replacing other fats and oils (including butter and margarine). Total fat ranging from less than 25 percent to more than 35 percent of the energy, with saturated fat no more than 7-8 percent of the energy (calories). Daily consumption of low to moderate and cheese and yogurt (low-fat and fat-free versions may be even better). Weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish are a little more than poultry Favorites), from zero to four eggs per week (including those used for cooking and baking). Fresh fruit, because the average daily dessert, sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times a week. Red meat a few times a month (recent research suggests that if red meat is eaten, consumption should be limited to a maximum of 12 to 16 ounces [340 to 450 grams] per month, the taste is acceptable, lean versions may be preferable). Regular physical activity at a level that promotes a healthy weight, fitness and wellness. Moderate consumption of wine, normally with meals; approximately one-two glasses a day for men and one glass per day for women (from a contemporary perspective of public health, the wine should be considered as voluntary and avoided when consumption would be the person or others at risk.) |
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This intel was contributed by usmank
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February, 2012
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2008
January, February, March, April, May, June, July, August, September, October, November, December
2009
January, February, March, April, May, June, July, August, September, October, November, December
2010
January, February, March, April, May, June, July, August, September, October, November, December
2011
January, February, March, April, May, June, July, August, September, October, November, December
2012
January, February
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