Mediterranean Diet Plan

Make Each Day Mediterranean, an Oldways/Mediterranean Foods Alliance education campaign, has been designed specifically to introduce you to the remarkable health benefits, fresh flavors and tastes, and affordability of eating the Mediterranean way. Drawing on Oldways’two decades of leadership with the Mediterranean Diet, this kit includes handouts, reference materials, plus a number of free materials you can download and share with others. Eat Your Way to Health!



Brought to you by Oldways
Oldways is a nonpro!t food and nutrition education organization, with a mission to guide people to good health through heritage

Contents

Understanding the Pyramid 

Find out how each section of the pyramid contributes to the healthfulness of the Mediterranean Diet pattern of eating.

The Science Behind the Diet 
Understand the Body-Diet connection by exploring the scientific research behind the many incredible benefits of the Mediterranean Diet.

Mediterranean Diet All-Stars 
Discover the nutrition powerhouses naturally found in the Mediterranean Diet.

Understanding the Pyramid 

The Mediterranean Diet Pyramid depicts the traditional foods and drinks that make up the healthy, balanced Mediterranean Diet. It contains many of the foods you will find in other dietary pyramids. The principal difference is in the frequency that some foods are eaten. Almost all foods can be part of a balanced and healthy diet – but your overall health and well-being can be greatly affected by how often you eat different foods, and the portion size you choose.

Wine and Water 

Wine can be consumed regularly but moderately: up to one glass per day for women, two for men. Water is essential for proper hydration, and contributes to health, well-being, and energy







Meats and sweets

 These are “sometimes” foods to eat less often. If you eat meat, choose small portions of lean cuts, such as round, shoulder, tenderloin, strip, T-bone, and flank. Enjoy sweets at a celebration or as a treat.

Yogurt, cheese, poultry, and eggs 
form a central part of the Mediterranean Diet and are eaten in moderate portion sizes several times a week. Cheese, for example, is eaten regularly but in small amounts.

Fish and Seafood 
occupy their own section, since they are important sources of protein. Fish such as tuna, herring, salmon, and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters, shrimp, and clams have similar benefits. Enjoy at least twice a week.

Whole Grains, Fruits, Vegetables, Beans, Herbs and Healthy Fats, Such as Those Found in Olive Oil

represent the core of the diet. Base every meal on fruits, vegetables, whole grains, legumes, and herbs and spices. Olive oil, the main source of dietary fat, is used for almost all cooking and baking, and for dressing salads and vegetables.

Daily Physical Activity
which is important for overall good health, includes strenuous exercise such as running and aerobics, more leisurely activities such as walking and house-or-yard work, and simple changes, such as taking the stairs instead of the elevator. Add physical activity to each day.