Tuesday, 17 May 2016

The Traditional MEDITERRANEAN DIET for a Healthy YOU!

The month of May is celebrated as the International Mediterranean Diet Month. The history dates back to 1993, when the Harvard School of Public Health and the World Health Organization introduced the Healthy Mediterranean Diet and formulated a pyramid to represent it visually.
Since then, the healthy Mediterranean Diet Pyramid is universally known as one of the best standard eating pattern that guarantees lifelong good health. This pyramid has been constructed using the most current research and is a combination of traditional as well as modern eating habits. This diet has indeed proven to improve longevity.

The Mediterranean diet contains large amounts of vegetables, fruit, vegetarian proteins; moderate amounts of whole grains, fish, olive oil, nuts and small amounts of red meat. The fat in these is mostly unsaturated which is good for heart. The diet also guides to have a regular moderate exercise such as walking, swimming and so on. A Traditional Healthy Mediterranean Diet Pyramid looks like below:
Online diet pyramid for fast weight loss | Online Health & wellness Tips


This diet pyramid has been formulated with the help of more than 50 years of experimental nutrition research. The frequency and amounts of each product needs to be selected as per individual body weight and structure. To lose weight, lower portions of each food group should be chosen. During the 15th Annual Conference in 2008, there has been a new addition to this diet - herbs and spices.

The diet pyramid basically says below:

Online diet pyramid for fast weight loss:

·     Daily intake of plant sourced food such as fruits, vegetables, seeds, nuts, beans and grains.
·     Using Olive oil over other oils and fats.
·     Daily diet should also include a moderate portion of cheese and yogurt.
·     Fish and poultry should be consumed in moderate amounts (twice weekly).
·     Weekly diet should include few sweets to add that significant required sugar intake for the body.  However, these should not be taken more than twice a week.
·     Include Red meat in the diet not more than 450 grams per month.
·    Regular moderate level physical activity is a daily must. It helps in fitness and a healthy weight.
·    One to two glasses per day of wine for men and one glass for women is healthy if consumed normally with meals.  However, it should be considered optional and avoided by those who have high blood pressure or are under some medication.


The Mediterranean Diet emphasizes on minimal consumption of processed food. It recommends seasonal fruits and vegetables which are rich in antioxidants and micronutrients. The consumption of each product varies as per individual’s need and one should always consult proper sources for better results.
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