The first thing you notice when you see the
Mediterranean Food Pyramid is that much of the diet consists of plant
products. This is contrast to the typical American Diet where much of
the food we eat comes from animals, high in saturated fats.
At the very base is the importance
of
physical activity. Whether it be brisk walking or biking, physical
activity is essential to promoting a
heart healthy lifestyle. Thirty minutes of cardiovascular activity a day is
sufficient to get your body into shape, burn calories and
boost your metabolism.
Directly above physical activity in the Mediterranean Diet Food
Pyramid are the whole grains. A grain is considered whole when
all three parts - bran, germ and endosperm - are present. These are
the main sources of carbohydrates in the Mediterranean Diet.
Whole grains are a good source of B vitamins, vitamin E, magnesium,
iron and fiber. Moreover, they help reduce the risk of heart
disease by decreasing cholesterol and blood pressure. Practical
ways of getting whole grains in the diet is by substituting whole
wheat for white bread, brown rice for white rice and whole wheat flour
when baking.
Moving up the
Mediterranean Food Pyramid we have the next important group, the
fruits, vegetables legumes and nuts. Fruits and vegetables are
also important sources of fiber, antioxidants and vitamins. Unlike
taking a multivitamin these nutrients are found in their natural and
most healthy form.
In the Mediterranean Diet you should
aim to have at least a serving at every meal. A serving of
fruit or handful of nuts are also healthy options for that late
afternoon snack.
