Mediterranean diet food pyramid

FOOD PYRAMID OF THE MEDITERRANEAN DIET

FOOD SERVINGS IN THE 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. oily 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)