In 1993 a nutrition guide who was developed by the Oldways Preservation Trust published as The Mediterranean Diet Pyramid, in partnership with the World Health Organization and the Harvard School of Public Health as a healthier alternative to the USDA’s original food pyramid summarizes this pattern of eating including all types and frequency of foods that should be enjoyed every day

Starting at the base of the pyramid, you’ll find an emphasis on activity and social connections. Moving upward, you’ll see the core foods that you’ll shop for and enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil. Fish and seafood are typically eaten at least twice a week, and dairy foods – especially fermented dairy like yogurt and traditional cheese – are eaten frequently in moderate portions. Eggs and occasional poultry are also part of the Mediterranean Diet, but red meat and sweets are rarely eaten. Drinks such as Water, and wine (for those who drink) are typical beverages.

It is associated with: 

• Reduced risk of memory problems and dementia

• Reduced risk of stroke, diabetes, and other vascular diseases

 

1- Base every meal around:

• Vegetables and fruits (the darker in color, the more anti-oxidants!)

• Legumes/beans, whole grains, nuts (e.g., lentils, walnuts)

• Olive oil as principal source of fat (swap out margarine and butter!)

2- Eat at least 2x/week:

• Fish, seafood

3- Eat moderate portions daily to weekly:

• Poultry

• Dairy, cheese and eggs

• Red wine (typically with meals) 

Females: 1 glass/day 

Males: 2 glasses/day

4- Eat less often than other foods:

• Red meat

• Saturated fat

Physical activities are necessary on the all your eating daily, the point is the total amount of calories we are getting in the meals are more much than our body needs, we should burn the calories in shorter time.

start to do your routine such as long way walking, jogging, dancing, enjoying your time with fresh air, drink water minimum 6 glasses in a day, eat low calories meals (eat mostly vegetables) at nights.

- Just a point drinking red wine is less required in the Mediterranean Diet Pyramid, BUT NOT more than Red Meat and Saturated Fat & frequency of use in the meals. We know alcohol drinks are forbidden in Islamic countries just wanted to aware our customers their routine eating (amount, and value of eating in the meals).

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