The Mediterranean diet consists of all the foods based on the moderate, low or normal basis. The entire diet is explained through the Mediterranean diet food pyramid. The Mediterranean diet food pyramid classifies the foods based on their nutritional contents and mentions all the foods that could be consumed daily, weekly and monthly.

• The first layer of Mediterranean diet food pyramid includes the physical exercises.
• The second layer of Mediterranean diet food pyramid contain food that have to be consumed daily such as olive oils, cheese & yoghurt, fruits & vegetables, cereals & all kinds of grains.
• The third layer of Mediterranean diet food pyramid contain food that need to be eaten weekly such as poultry, eggs, fish and sweets.
• Lastly, there is the meat that fills the empty space at the top of the Mediterranean diet food pyramid.

Food Allowed In Mediterranean Diet Food Pyramid

The Mediterranean diet food pyramid include bread, cereals, beans, vegetables, potatoes as well as the other plant products. However, another interesting fact is that even nuts that happen to be high in fatty acids, minerals and vitamins are included in the diet. It avoids a lot of processing foods since they happen to be deficient in the required nutrients. For an example, overly cooked vegetables happen to act only as roughage and lose all the essential vitamins in the cooking process. The foods in the Mediterranean diet are made in olive oils which is the best source of saturated fat. This oil is consumed in lesser proportions and hence they help in reducing the heart diseases.

The diet also consists of smaller proportions of milk products such as cheese and yoghurt. However, butter is high in the saturated fat and is refused in the Mediterranean diet food list. Wine is allowed in small proportions. You are allowed to have non-vegetarian food such as eggs, chicken and other sea foods on a weekly basis if you follow the Mediterranean diet. Eggs could be taken for four days per week and red meat that contains some fat content is included only a few times in the month. You can also have lamb; beef or other meats such as veal and these are cleaned of fat and then roasted.

This is one of the diets that include deserts and sweets occasionally. However, the widely accepted desert is taken in the form of fruits. The Mediterranean diet food pyramid is thought to be the best diet pyramid existing in the world today and according to one of the recent surveys, all those who followed the Mediterranean diet food pyramid had 70% of less heart disease risk as compared to the other diet followers.