Plant Magazine of Botanical-online September 2017

Natural remedies

Mediterranean diet food pyramid

FOOD PYRAMID OF THE MEDITERRANEAN DIET

FOOD SERVINGS IN THE MEDITERRANEAN DIET

Food pyramid of Mediterranean diet

FOODS

BALANCED SERVINGS

Cereals, Bread and tubers: From 4-6 servings a day (Promote whole food)

- Rice, millet, oats, rye, corn

- Potato, sweet potato

- White bread, wholemeal bread, rusks

- Pasta, flour

- Breakfast Cereals

- 60-80g. of rice or pasta in crude

- 40 - 70g. bread

- 30-45g. cereal

- A large potato (200-250g.)

VEGETABLES: At least two servings a day

- 150-200g. cabbage, broccoli, zucchini, squash, spinach, chard, green beans, cauliflower, etc..

- 50 - 150g. tomato, carrot, onion, leek, lettuce

- A dish of boiled vegetables (200g.)

- A salad

- A large tomato salad

FRUITS: At least three servings a day (Best fresh fruit than juices)

- 200g. apple, grapefruit, tangerine, banana, orange, kiwi, pineapple, melon, watermelon, etc.

- 100g. strawberries, blueberries, raspberries, cherries, etc..

- A large piece of fruit or two small

- 2 slices of melon, pineapple, watermelon

- Bowl of fruit salad

OLIVE OIL: From 3-6 servings a day

- For seasoning and cooking.

- A serving of olive oil is considered up to 10g.,That's to say, a tablespoon.

NUTS: From 3-6 servings a week

- Walnuts, almonds, hazelnuts, pine nuts, pistachios, etc..

- 30g. or a handful of nuts

DAIRY: From 2 to 4 servings a day (Avoid fatty dairy)

- 200ml. milk

- 250g. yogurt or kefir

- 40 - 60g. cheese

- 75g. fresh cheese

- A glass of milk

- Two yogurts

- 4 slices of cheese

- 1 single serving of fresh cheese

FISH: 3 to 4 servings per week

- 125 - 150g. white fish: monkfish, hake, sea bass, cod, flounder, etc..

- 100 - 120g. blue fish: sardines, mackerel, fresh salmon, fresh tuna, etc..

- One serving of fish

MEAT AND EGGS: 3 to 4 servings per week

- 100-125g. Lean meat

- Portions of 1 egg

- One serving.

- Up to 4 eggs a week.

LEGUMES: 2 to 4 portions a week

- Peas, beans, chickpeas, lentils.

- 60-80g. of legumes (1 serving)

* Related information: More foods in the Mediterranean diet.

punto rojo More information about Mediterranean diet in the listing above.

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