Main food components of the Mediterranean diet
MEDITERRANEAN DIET COMPONENTS
Food pyramid of Mediterranean diet
The components that make up the Mediterranean diet are:
- Abundant presence of plant foods: At least 5 portions of fruit and vegetables a day should be taken. They are the main component of the diet.
- At each meal, the main course will be cereals or legumes. They can also be served with bread.
- Legumes should be taken at least twice a week, due to the benefits of plant proteins, soluble fiber and minerals they contain.
- Olive oil as fat: Olive oil is the main fat condiment used in Mediterranean cuisine, and you can also add nuts to the diet (Musician dessert, a handful of nuts for a snack, etc..).
- Dairy: milk and its derivatives will be skimmed, as dairy fat contains cholesterol.
- Fish as the main source of animal protein. Take blue and white fish, alternating their use during the week. The fish can be fresh or salted, like cod
- Meat has to be less present in the diet and we should consume: chicken, rabbit or turkey. Pork, beef and mutton has to be used less frequently.
- Eggs should be taken in moderation because they contain cholesterol (up to 4 a week)
- Mediterranean Lifestyle: It is named so a physically active lifestyle that includes walking at least 1 hour a day.
*Related articles:
– Food sources in the Mediterranean diet
– Mediterranean diet for your heart and arteries
– Mediterranean diet for diabetes
– Importance of cereals in the Mediterranean diet
– Importance of vegetables in the Mediterranean diet
– Food list of the Mediterranean diet
More information on Mediterranean diet.
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
