How to Follow the Mediterranean Diet Pyramid

The Mediterranean diet is based on the traditional diets of countries in the Mediterranean region, especially Greece and southern Italy. It is characterized by relatively high levels of fat, but most of this is from monounsaturated fats that don't raise blood cholesterol the way saturated fats do. The following steps will show how to follow the Mediterranean diet pyramid.

Instructions

• 1

  Use the pyramid to determine the proportions of each type of food to eat. The base of the pyramid contains foods that should be eaten most often and the top contains foods that should be eaten least often. Note that this diet also calls for 6 glasses of water per day and no more than 1 to 2 glasses of wine per day.

• 2

  Notice that the base of the pyramid is supported by daily exercise. This may consist of any physical activity of intensity sufficient to promote fitness and a healthy weight.

• 3

  Look at the foods that should be eaten daily. The majority of the Mediterranean diet should consist of whole grains and potatoes. Other foods to be eaten daily include fruits, nuts and vegetables. The majority of the fat calories should come from olive oil, with most of the remainder coming from dairy products.

• 4

  Eat fish, poultry, eggs and sweets on a weekly basis. Fish and poultry meals should be limited to 5 or 6 servings per week and no more than 4 eggs should be eaten per week.

• 5

  Limit red meat to a few times per month. Total intake for an adult male should not exceed 1 lb. per month.