{"id":29855,"date":"2021-11-03T23:29:00","date_gmt":"2021-11-03T23:29:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=29855"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mediterranean-diet-pyramid","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/","title":{"rendered":"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#What_Is_The_Mediterranean_Diet\" >What Is The Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#How_To_Implement_The_Mediterranean_Food_Pyramid\" >How To Implement The Mediterranean Food Pyramid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Core_Foods\" >Core Foods<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Legumes\" >Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Olive_Oil\" >Olive Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Herbs_Spices\" >Herbs &amp; Spices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Nuts\" >Nuts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Supplemental_Foods\" >Supplemental Foods<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Fish_From_Sustainable_Sources\" >Fish From Sustainable Sources<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Seafood_Shellfish\" >Seafood &amp; Shellfish<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Moderate_Intake_Foods\" >Moderate Intake Foods<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Dairy\" >Dairy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Cheeses\" >Cheeses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Poultry\" >Poultry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Eggs\" >Eggs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#_Infrequent_Intake_Foods\" >\u00a0Infrequent Intake Foods<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Red_Meat\" >Red Meat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Sweets_Other_Carbohydrates\" >Sweets &amp; Other Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Hot_Dogs_Sausage\" >Hot Dogs &amp; Sausage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Fried_Or_Fast_Foods\" >Fried Or Fast Foods<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Health_Benefits_Of_The_Mediterranean_Diet\" >Health Benefits Of The Mediterranean Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Cancer_Prevention\" >Cancer Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Heart_Disease_Prevention\" >Heart Disease Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Improved_Brain_Function\" >Improved Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Gut_Health\" >Gut Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Tips_Tricks_For_Making_This_Diet_Work_For_You\" >Tips &amp; Tricks For Making This Diet Work For You<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Make_Sure_Youre_Getting_Enough_Nutrients\" >Make Sure You&#8217;re Getting Enough Nutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Control_Your_Portions\" >Control Your Portions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Include_Herbs_Spices\" >Include Herbs &amp; Spices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Be_Mindful_Of_Alcohol_Intake\" >Be Mindful Of Alcohol Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Choose_Healthy_Fats\" >Choose Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Make_Time_For_Cooking\" >Make Time For Cooking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Exercise_More\" >Exercise More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#Sleep_Better\" >Sleep Better<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You might have heard about the Mediterranean Diet. It&#8217;s a diet that focuses on whole grains, fruits, vegetables, legumes, and fish. These types of foods are high in fiber and low in saturated fat. The Mediterranean diet is one of the best ways to lose weight and keep it off, or maintain a healthy weight. It has been shown to reduce the risk for heart disease and stroke, as well as certain cancers such as breast cancer in women who have gone through menopause. In this article, we&#8217;ll show you how to start the Mediterranean Diet. We&#8217;ll tell you what types of foods make up this diet, and we&#8217;ll show you a sample menu plan for one day. Let&#8217;s get started!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Mediterranean_Diet\"><\/span><strong>What Is The Mediterranean Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The &#8220;Mediterranean&#8221; in the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean Diet<\/a> doesn&#8217;t refer to a specific place or country &#8211; it&#8217;s the name of the climate and culture in the region surrounding the Mediterranean Sea. People who live in this part of the world eat meals that are high in fruits, vegetables, nuts, legumes (such as beans), grains, seeds, and olive oil &#8211; foods that are all very healthy for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To simplify one&#8217;s understanding of this diet, Oldways\u00a0 Preservation &amp; Exchange Trust created the Mediterranean Diet Pyramid. At the base of this pyramid are &#8220;core foods&#8221; that everyone should eat every day. These core foods include whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats such as olive oil (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/6\/1296\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next are &#8220;supplemental foods.&#8221; You&#8217;ll eat these types of food twice a week at most &#8211; they include fish and seafood that come from sustainable sources. You can also have small portions of dairy products &#8211; including eggs &#8211; poultry and red meat occasionally (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/6\/1296\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally at the top of the pyramid are your least-healthy choices: sweets and refined grains (such as white bread or pasta). You should avoid eating too many of these types to maintain a heart-healthy diet (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/6\/1296\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\">Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-33082 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865-1024x576.png\" alt=\"mediterranean diet food pyramid\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Implement_The_Mediterranean_Food_Pyramid\"><\/span><strong>How To Implement The Mediterranean Food Pyramid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since many people already know they should fill their plates with vegetables and fruits, this is where you&#8217;ll start &#8211; at the bottom of the pyramid. Everyone needs to eat more fresh produce, including vegetables and fruits. However, implementing this diet requires you to understand each food group, so we&#8217;ll take a closer look below.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Foods\"><\/span><strong>Core Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Core foods are considered to be fundamental parts of <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">your diet<\/a> &#8211; so fundamental that everyone should include them in their diets every day. These items are listed in order starting from the bottom of the pyramid.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><strong>Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A source of complex carbohydrates, these foods are a good source of fiber and B vitamins &#8211; including folate (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You can choose from whole wheat bread, oatmeal, brown rice, quinoa and more.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><strong>Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Since vegetables contain phytochemicals that may help keep cells healthy, you should eat at least three servings each day. Include dark leafy greens like spinach or kale in your diet regularly. These items are rich sources of beta-carotene &#8211; an antioxidant that helps fight cell damage to your body&#8217;s cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><strong>Fruits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Fruits also contain lots of essential vitamins and phytochemicals, plus fiber and water to promote digestion. One serving equals one medium fruit (about the size of your fist). Aim to eat a few servings each day so you&#8217;ll meet your daily fruit intake.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><strong>Legumes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This group includes beans, peas, lentils, nuts and soy products like tofu. They are rich in protein as well as <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">soluble fiber<\/a> which can help lower your total blood cholesterol levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19825218\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Olive_Oil\"><\/span><strong>Olive Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A heart-healthy type of fat, olive oil contains monounsaturated fatty acids (MUFAs). These fats may help reduce bad LDL cholesterol while raising good HDL cholesterol levels in your body (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/6\/3\/276\/4616691\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-32567 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6-1024x576.jpg\" alt=\"mediterranean diet pyramid\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Herbs_Spices\"><\/span><strong>Herbs &amp; Spices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Herbs and spices enhance the flavor of your food without adding <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">fat or calories<\/a>. Choose items like thyme, rosemary, basil and oregano instead of salt to season your food with.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nuts\"><\/span><strong>Nuts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A source of healthy fats that contain antioxidants to fight off free radicals in your body, nuts can improve blood vessels&#8217; ability to dilate and relax. They also have a high amount of fiber &#8211; which helps lower blood pressure and protect your heart (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the &#8220;core foods&#8221; list, you should eat a quarter cup of nuts or seeds each day.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\">change your life for the better<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Supplemental_Foods\"><\/span><strong>Supplemental Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Include these in your diet about twice a week &#8211; whether you&#8217;re eating fish from the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean<\/a> Sea or North American waters.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Fish_From_Sustainable_Sources\"><\/span><strong>Fish From Sustainable Sources<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This refers to seafood harvested from largely sustainable fisheries that can replenish themselves through natural reproduction. These types of fish include cod, wild salmon and pollock. When it comes to canned tuna, skipjack and yellowfin are better options because they have lower mercury levels than albacore tuna.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Seafood_Shellfish\"><\/span><strong>Seafood &amp; Shellfish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This food group includes oysters, squid and shrimp that are high in protein and low in mercury &#8211; providing you with a good source of high-quality protein.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-32924 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24-1024x576.jpg\" alt=\"mediterranean diet \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Moderate_Intake_Foods\"><\/span><strong>Moderate Intake Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eat foods from this list two to four times per week, depending on their fat and calorie content.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dairy\"><\/span><strong>Dairy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Consume a serving of this food group twice a day, which can include a half cup of low-fat or skim milk or yogurt, one ounce of cheese or a serving of calcium-fortified soymilk.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cheeses\"><\/span><strong>Cheeses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Choose low-fat dairy products, these are rich sources of calcium &#8211; which is essential for keeping your blood pressure under control as well as supporting healthy bones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6683260\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Whole milk cheeses should be limited to one ounce per serving since they&#8217;re higher in saturated fat content. Low-fat versions include cottage cheese, ricotta cheese and reduced fat Swiss cheese.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Poultry\"><\/span><strong>Poultry<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This food group includes chicken as well as other birds such as duck and squab, which can be prepared with the skin removed. When it comes to poultry, aim for two servings each week &#8211; one of which should be dark meat since it&#8217;s a source of protein and iron.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><strong>Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A source of high quality protein, eggs can provide you with vitamin B12 and selenium &#8211; an antioxidant that helps prevent damage to cells (<\/span><a href=\"https:\/\/www.emerald.com\/insight\/content\/doi\/10.1108\/00346651011043961\/full\/html\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Avoid fried eggs and scramble or boil them instead of frying them in oil or butter. Aim for two or three servings each week (but no more than seven).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-32226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4452-1024x576.png\" alt=\"mediterranean diet food\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4452.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4452-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4452.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4452-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4452.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Infrequent_Intake_Foods\"><\/span><strong>\u00a0Infrequent Intake Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consume these foods once weekly at the most. If you can go without eating these, it&#8217;s advisable to do so.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Red_Meat\"><\/span><strong>Red Meat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These include beef and pork chops as well as lamb. Even if you&#8217;re going for leaner cuts of meat &#8211; such as bison, buffalo, or venison &#8211; still limit yourself to one serving per week. This is because red meat contains higher levels of saturated fat- which can raise your blood cholesterol level and cause plaque buildup in your arteries (<\/span><a href=\"https:\/\/care.diabetesjournals.org\/content\/43\/2\/265\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sweets_Other_Carbohydrates\"><\/span><strong>Sweets &amp; Other Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Although you should limit the number of servings you have, some desserts are okay to enjoy if they&#8217;re made with whole grains, sweeteners like honey or fruit juice, instead of white sugar. Limit yourself to two servings from this category each week. Choose from items like candy bars, cookies, and cake. However, always remember <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\">portion control<\/a>!\u00a0\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hot_Dogs_Sausage\"><\/span><strong>Hot Dogs &amp; Sausage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These types of meat are usually made from red meats or poultry and can be high in sodium or contain additive chemicals such as nitrates\/nitrites (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5938543\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They are best avoided or limited to an occasional treat.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Fried_Or_Fast_Foods\"><\/span><strong>Fried Or Fast Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These foods are usually high in <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">calories<\/a> and fat from cooking oils, as well as sodium from processed ingredients\u00a0(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5938543\/\">2<\/a>). They should also be enjoyed very occasionally.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/28-day-mediterranean-diet-plan\/\">28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-30243 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3-1024x576.jpg\" alt=\"mediterranean diet pyramid\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_The_Mediterranean_Diet\"><\/span><strong>Health Benefits Of The Mediterranean Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several reasons why this eating pattern is beneficial. Some of the research-backed benefits are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><strong>Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">People who follow a <a href=\"https:\/\/betterme.world\/articles\/things-to-do-instead-of-eating\/\">Mediterranean-style diet<\/a> &#8211; which calls for a healthy diet and increased physical activity &#8211; have been shown to have weight loss success. Several studies have found that individuals on this type of diet lost weight or were less likely to be overweight or obese (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\">5<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer_Prevention\"><\/span><strong>Cancer Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy diet such as the Mediterranean diet, which is high in plant foods and unsaturated fats and low in red meats and other animal proteins, can help reduce your risk of developing certain types of cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Disease_Prevention\"><\/span><strong>Heart Disease Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This diet has been shown to reduce the risk of heart disease and stroke by improving blood cholesterol, decreasing blood pressure and reducing inflammation. It has also been associated with a reduced prevalence of metabolic syndrome &#8211; a combination of conditions that increases the risk for type 2 diabetes, coronary heart disease and stroke (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30103444\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-30202 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8-1024x576.jpg\" alt=\"diet for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Brain_Function\"><\/span><strong>Improved Brain Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies show that this way of eating may help decrease your risk of developing Alzheimer&#8217;s disease and other types of dementia. It has also been associated with improved cognitive function and brain plasticity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gut_Health\"><\/span><strong>Gut Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy diet like the Mediterranean diet can support gut health because it limits foods that contribute to gastrointestinal inflammation and oxidative stress (a process that damages cells and depletes body antioxidants) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This diet is also high in fruits, vegetables and whole grains, which contain prebiotic fiber &#8211; the food for your gut microbiome. Studies show that people who regularly eat these foods have healthier gut microbiomes than those who don&#8217;t (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned-up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_Tricks_For_Making_This_Diet_Work_For_You\"><\/span><strong>Tips &amp; Tricks For Making This Diet Work For You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan\/\">Mediterranean-style diet<\/a> might seem fairly straightforward, here are a few tips to make sure you get all of the nutrients you need:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Sure_Youre_Getting_Enough_Nutrients\"><\/span><strong>Make Sure You&#8217;re Getting Enough Nutrients<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming whole grains as part of your meal &#8211; such as brown rice or quinoa &#8211; as well as vegetables and fruits will help ensure you&#8217;re meeting your daily nutrient needs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Control_Your_Portions\"><\/span><strong>Control Your Portions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although the pyramid specifies what you should eat, it doesn&#8217;t\u00a0 give specific portions &#8211; so serve yourself smaller amounts if you are trying to lose weight. Portion control is important\u00a0 to help you stay at or below your daily calorie needs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Include_Herbs_Spices\"><\/span><strong>Include Herbs &amp; Spices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Increase the antioxidant power of a meal with herbs and spices, which also add great flavor (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30651162\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Try adding fresh parsley to a meal for a burst of green color and taste! You can also use herbs and spices in place of salt.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Mindful_Of_Alcohol_Intake\"><\/span><strong>Be Mindful Of Alcohol Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you choose to drink, limit yourself to one glass per day (preferably red wine) as alcohol is high in calories and added sugars.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\"><img decoding=\"async\" class=\"aligncenter wp-image-29940 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900-1024x576.png\" alt=\"mediterranean diet food\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Healthy_Fats\"><\/span><strong>Choose Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To keep it heart-healthy, be sure to choose olive oil over other cooking oils such as corn oil, safflower oil or sunflower oil &#8211; but go easy on the amount you use.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Time_For_Cooking\"><\/span><strong>Make Time For Cooking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It doesn&#8217;t have to be complicated &#8211; but the more you cook, the greater control you&#8217;ll have over what&#8217;s going into your meals. Plus there are plenty of simple recipes available online that taste great and don&#8217;t take long to make.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_More\"><\/span><strong>Exercise More<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is about more than what you eat. It also emphasizes being physically active. Set aside time to move more throughout the day &#8211; park far away from where you work or take the stairs instead of an elevator whenever possible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sleep_Better\"><\/span><strong>Sleep Better<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another aspect of\u00a0 healthy living that can&#8217;t be ignored is getting enough sleep. Aim for seven to nine hours of shut-eye each night &#8211; research shows that people who don&#8217;t get enough sleep are more likely to have a heart attack or stroke over the course of several years (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/sleep-deprivation\/how-sleep-deprivation-affects-your-heart\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This eating plan focuses on whole grains and fresh fruits and vegetables instead of processed foods high in sugar or saturated fat. The more closely you follow these guidelines, the more likely you&#8217;ll reap all the health benefits associated with the Mediterranean-style diet approach. Get started by using our Mediterranean Diet Pyramid &#8211; it&#8217;s designed to help you build a healthy plate to start enjoying this way of eating.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Mediterranean_Diet_Pyramid\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6683260\/\"><span style=\"font-weight: 400;\">Calcium Intake and Health<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5938543\/\"><span style=\"font-weight: 400;\">Extensive use of monosodium glutamate: A threat to public health<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30651162\/\"><span style=\"font-weight: 400;\">Health Benefits of Culinary Herbs and Spices<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">Health Benefits of Fruits and Vegetables<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">Health Benefits of Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><span style=\"font-weight: 400;\">Health Benefits of Nut Consumption<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/sleep-deprivation\/how-sleep-deprivation-affects-your-heart\"><span style=\"font-weight: 400;\">How Sleep Deprivation Affects Your Heart<\/span><\/a><span style=\"font-weight: 400;\"> (2020, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30103444\/\"><span style=\"font-weight: 400;\">Impact of a Mediterranean Dietary Pattern and Its Components on Cardiovascular Risk Factors, Glucose Control, and Body Weight in People with Type-2 Diabetes: A Real Life Study<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/6\/1296\/htm\"><span style=\"font-weight: 400;\">Mediterranean Diet Pyramid: A Proposal for Italian People. A Systematic Review of Prospective Studies to Derive Serving Sizes<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/advances\/article\/6\/3\/276\/4616691\"><span style=\"font-weight: 400;\">MUFAs<\/span><\/a><span style=\"font-weight: 400;\"> (2015, oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/care.diabetesjournals.org\/content\/43\/2\/265\"><span style=\"font-weight: 400;\">Red and Processed Meat and Health Risks: How Strong Is The Evidence<\/span><\/a><span style=\"font-weight: 400;\"> (2020, diabetesjournal.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.emerald.com\/insight\/content\/doi\/10.1108\/00346651011043961\/full\/html\"><span style=\"font-weight: 400;\">The nutritional properties and health benefits of eggs<\/span><\/a><span style=\"font-weight: 400;\"> (2010, emerald.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19825218\/\"><span style=\"font-weight: 400;\">The potential health benefits of legumes as a good source of dietary fibre<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\">Whole Grains <\/a>(n.d., harvard.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>You might have heard about the Mediterranean Diet. It&#8217;s a diet that focuses on whole grains, fruits, vegetables, legumes, and fish. These types of foods are high in fiber and low in saturated fat. The Mediterranean diet is one of the best ways to lose weight and keep it off, or maintain a healthy weight. [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":29862,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[70],"tags":[],"coauthors":[122,87],"class_list":["post-29855","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for insights into the best diet? Here is how to use the Mediterranean diet pyramid to eat more heart-healthy foods and improve your well-being.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating\" \/>\n<meta property=\"og:description\" content=\"Looking for insights into the best diet? Here is how to use the Mediterranean diet pyramid to eat more heart-healthy foods and improve your well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"688\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/530fef85c151fed6e3010b646e9ecec3\"},\"headline\":\"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\"},\"wordCount\":2379,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg\",\"articleSection\":[\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You might have heard about the Mediterranean Diet. It's a diet that focuses on whole grains, fruits, vegetables, legumes, and fish. These types of foods are high in fiber and low in saturated fat. The Mediterranean diet is one of the best ways to lose weight and keep it off, or maintain a healthy weight. It has been shown to reduce the risk for heart disease and stroke, as well as certain cancers such as breast cancer in women who have gone through menopause. In this article, we'll show you how to start the Mediterranean Diet. We'll tell you what types of foods make up this diet, and we'll show you a sample menu plan for one day. Let's get started!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Mediterranean Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The \\\"Mediterranean\\\" in the <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\\\">Mediterranean Diet<\/a> doesn't refer to a specific place or country - it's the name of the climate and culture in the region surrounding the Mediterranean Sea. People who live in this part of the world eat meals that are high in fruits, vegetables, nuts, legumes (such as beans), grains, seeds, and olive oil - foods that are all very healthy for you.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To simplify one's understanding of this diet, Oldways\u00a0 Preservation &amp; Exchange Trust created the Mediterranean Diet Pyramid. At the base of this pyramid are \\\"core foods\\\" that everyone should eat every day. These core foods include whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats such as olive oil (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2072-6643\/11\/6\/1296\/htm\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Next are \\\"supplemental foods.\\\" You'll eat these types of food twice a week at most - they include fish and seafood that come from sustainable sources. You can also have smal ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\",\"url\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\",\"name\":\"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for insights into the best diet? Here is how to use the Mediterranean diet pyramid to eat more heart-healthy foods and improve your well-being.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg\",\"width\":1000,\"height\":688,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Mediterranean\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/mediterranean-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/530fef85c151fed6e3010b646e9ecec3\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating - BetterMe","description":"Looking for insights into the best diet? Here is how to use the Mediterranean diet pyramid to eat more heart-healthy foods and improve your well-being.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/","og_locale":"en_US","og_type":"article","og_title":"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating","og_description":"Looking for insights into the best diet? Here is how to use the Mediterranean diet pyramid to eat more heart-healthy foods and improve your well-being.","og_url":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":688,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/530fef85c151fed6e3010b646e9ecec3"},"headline":"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/"},"wordCount":2379,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg","articleSection":["Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You might have heard about the Mediterranean Diet. It's a diet that focuses on whole grains, fruits, vegetables, legumes, and fish. These types of foods are high in fiber and low in saturated fat. The Mediterranean diet is one of the best ways to lose weight and keep it off, or maintain a healthy weight. It has been shown to reduce the risk for heart disease and stroke, as well as certain cancers such as breast cancer in women who have gone through menopause. In this article, we'll show you how to start the Mediterranean Diet. We'll tell you what types of foods make up this diet, and we'll show you a sample menu plan for one day. Let's get started!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is The Mediterranean Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The \"Mediterranean\" in the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean Diet<\/a> doesn't refer to a specific place or country - it's the name of the climate and culture in the region surrounding the Mediterranean Sea. People who live in this part of the world eat meals that are high in fruits, vegetables, nuts, legumes (such as beans), grains, seeds, and olive oil - foods that are all very healthy for you.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To simplify one's understanding of this diet, Oldways\u00a0 Preservation &amp; Exchange Trust created the Mediterranean Diet Pyramid. At the base of this pyramid are \"core foods\" that everyone should eat every day. These core foods include whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats such as olive oil (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/6\/1296\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Next are \"supplemental foods.\" You'll eat these types of food twice a week at most - they include fish and seafood that come from sustainable sources. You can also have smal ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/","url":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/","name":"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for insights into the best diet? Here is how to use the Mediterranean diet pyramid to eat more heart-healthy foods and improve your well-being.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1322879795.jpg","width":1000,"height":688,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Mediterranean","item":"https:\/\/betterme.world\/articles\/diets\/mediterranean-diet\/"},{"@type":"ListItem","position":4,"name":"The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/530fef85c151fed6e3010b646e9ecec3","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/29855","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=29855"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/29855\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/29862"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=29855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=29855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=29855"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=29855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}