Mediterranean Diet Food Pyramid

Comparison of dietary recommendations for three Mediterranean diet plans Foods Oldway's Mediterranean Greek Dietary Preservation Diet Foundation Guidelines and Trust 2009 2001 1999 Olive oil Every meal Every meal Main added lipid Vegetables Every meal ≥2 servings per meal 6 serv./day Fruits Every meal 1-2 serv. every meal 3 serv./day Bread/cereals Every meal 1-2 serv. every meal 8 serv./day Legumes Every meal ≥2 serv./week 3-4 serv./week Nuts Every meal 1-2 serv./day 3-4 serv./week Fish/seafood ≥2 serv./week ≥2 serv./week 5-6 serv./week Eggs Moderate portion, day to wkly 2-4 serv/wk 3 serv/week Poultry Moderate portion, day to wkly 2 serv/week 4 serv./week Dairy products Moderate portions, daily to weekly 2 serv/day 2 serv/day Red meat Less often <2 serv./week 4 serv./month Sweets Less often <2 serv./week 3 serv./week Red wine In moderation In moderation Daily, in moderation Servings are defined as: bread 25 g., potato 100 g., cooked pasta 50-60 g., vegetables 100 g., apple 80 g., banana 60 g., orange 100 g., melon 200 g.. grapes 30 g., milk or yogurt 1 cup, 1 egg, meat 60 g., cooked dry beans 100 g.

Great

% Daily Values based on a 2,000 calorie diet