In general, Mediterranean diets have five major characteristics:
-High levels of fruits and vegetables, breads and other cereals, potatoes, beans, nuts, and seeds.
-Olive oil as the principal or only source of fat in the diet.
-Moderate amounts of dairy products, fish, and poultry; little use of red meat.
-Eggs used no more than 4 times weekly.
-Wine consumed in moderate amounts—two glasses per day for men, one glass for women.
Since wine and olive oil are obtained from their respective plant sources by physical (crushing or pressing) rather than chemical processes, their nutrients retain all the properties of their sources.
Wine contains polyphenols, which are powerful antioxidants and also have a relaxing effect on blood vessels, thus lowering blood pressure.
The Mediterranean Diet Pyramid is an illustrated version of this typical dietary pattern. The base of the pyramid is labeled ‘‘Daily Physical Activity,’’ with four layers of foods consumed on a daily basis above it.
Fish, poultry, eggs, and sweets are in the next section of the pyramid—foods that may be eaten weekly. At the very top of the pyramid is red meat, to be eaten no more than once a month.
The pyramid may be found online at http://www.mediterra neandietinfo.com/Mediterranean-Food-Pyramid.htm and several other nutrition websites.
