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Pyramid composition

Mediterranean diet, health, Mediterranean food pyramid, healthy eating, local products, physical activity, socializing





Mediterranean food pyramid composition
At the base of the pyramid, we find healthy habits (daily physical activity, adequate sleep, use of traditional and local products, sustainable with the environment). Hydration is one of the most important habits to consider. The consumption of water, between 1.5 and 2 liters per day, depends on the hydric needs of each person.

The use of extra virgin olive oil is the main source of lipids. Vegetables and fresh fruits should be consumed in abundance, at least 5 portions a day. As a source of carbohydrates, bread, pasta, and rice in their integral version should be incorporated. The use of garlic and onion is highlighted, along with spices and nuts. Milk products as yogurt and cheese should be consume every day, better with low fat.

Eat fish in abundance and eggs in moderation. Red meat, sweets and cakes should be consumed only on occasion. The main difference with the current food pyramid (SENC, 2020) is that we find carbohydrates (bread, paste, rice…) preferably in whole grain, in the base of the pyramid.
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The Mediterranean Diet pyramid is a tool for education and public health purposes. It is shown in a graphic in a simple way, with examples of food products and their frequency of consumption. The MD pyramid is adapted to the local and traditional food of the countries with this culture and habits. Mediterranean Diet is not only a food diet by itself, but a lifestyle that combines sociability, culinary technology, physical activity, along with proportion and frequency recommendations of food consumption.
Representative Products
Fruit, vegetables, bread, garlic, onion, nuts, seeds, olive oil, cheese and yogurt.
The major risk of the MD food pyramid could be misinterpretation. It is a graphic representation with specific symbols and numbers of recommended daily portions. Some authors proposed other forms of graphic representation as food wheel or the plate.

Another concern is that the information should be continually updated when new foods appear.
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